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Sun 14th Jul 2024 at 10:36am by northernslowcoach

Run > Race
  • drizzle
  • Time
    2:36:29
  • Miles
    13.18
  • Min/mi
    11:52
  • Pacing
    87.3%
  • WAVA
    49.28
  • Stride(cm)
    82
  • Cals
    1470
  • Watts
    233
  • Cadence
    165
  • BPM
    154
  • %MHR
    90.1
  • B/mi
    1828
  • Asc(m)
    206
  • Hillscore
    17
  • Surface
    Road

Notes & Comments

Not a course best but a fair reflection on how training went (lack of long runs) stayed with the 2:30 pacers until

7 1/2 miles when the wheels fell off! Lots of walking on the back half but pleased to finish with a run (MM helped with that ;) )

Better WAVA than 5 years ago 😊

1) 1mi - 11:03(11:03/mi) 153/166bpm [1691b/mi] 116cal 260/328W
2) 1mi - 11:24(11:24/mi) 154/169bpm [1756b/mi] 115cal 245/345W
3) 1mi - 11:11(11:11/mi) 160/171bpm [1789b/mi] 119cal 253/340W
4) 1mi - 11:29(11:29/mi) 156/161bpm [1791b/mi] 115cal 246/284W
5) 1mi - 11:04(11:04/mi) 155/159bpm [1715b/mi] 112cal 247/308W
6) 1mi - 11:22(11:22/mi) 156/161bpm [1773b/mi] 116cal 253/291W
7) 1mi - 11:29(11:29/mi) 154/159bpm [1767b/mi] 112cal 248/320W
8) 1mi - 12:12(12:12/mi) 151/158bpm [1841b/mi] 109cal 234/284W
9) 1mi - 12:22(12:22/mi) 156/164bpm [1929b/mi] 110cal 211/296W
10) 1mi - 12:31(12:31/mi) 152/164bpm [1903b/mi] 108cal 205/274W
11) 1mi - 13:16(13:16/mi) 151/167bpm [2002b/mi] 107cal 188/292W
12) 1mi - 12:44(12:44/mi) 149/162bpm [1898b/mi] 104cal 187/295W
13) 1mi - 12:44(12:44/mi) 155/172bpm [1974b/mi] 109cal 196/294W
14) 0.18mi - 1:39(9:01/mi) 167/175bpm [1505b/mi] 18cal 258/293W
11:03 11:24 11:11 11:29 11:04 11:22 11:29 12:12 12:22 12:31 13:16 12:44 12:44 1:39
Yorkshire Pie
Well done!
Autumnleaves
Great work! Well done xx
Mandymoo
Well done 👍
Rosehip
excellent, well done :)
northernslowcoach
Thanks guys - notes added
Night-owl
Well done
.B.
Well done :)
Derby Tup
Good stuff coachie x

Map
Full Screen Pin To Top
  • ▲ Map Layers
0mi in 0

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.50 5:37 5:37 11:14 149 105-160 1675 171 120-178 272 111-328 22/7
1.00 11:04 5:27 10:53 158 151-166 1720 171 166-174 249 210-318 6/11
1.50 16:43 5:39 11:19 155 151-158 1754 171 166-176 236 219-262 3/2
2.00 22:28 5:45 11:30 153 146-169 1758 172 170-176 255 221-345 24/6
2.50 28:05 5:37 11:14 162 154-171 1821 175 170-180 261 234-340 5/4
3.00 33:39 5:34 11:07 157 152-160 1746 174 170-178 245 222-282 2/13
3.50 39:17 5:39 11:17 154 151-156 1738 173 166-178 234 204-274 7/9
4.00 45:08 5:50 11:41 158 152-161 1845 175 172-178 257 231-284 16/1
4.50 50:46 5:38 11:16 157 154-159 1769 175 172-180 258 220-308 4/19
5.00 56:11 5:25 10:51 153 150-155 1659 173 166-178 236 220-257 3/12
5.50 1:01:48 5:37 11:14 155 153-157 1741 174 170-178 247 234-261 8/1
6.00 1:07:33 5:45 11:30 158 154-161 1818 175 172-178 258 237-291 12/4
6.50 1:13:14 5:41 11:21 156 153-159 1772 176 168-180 250 195-320 12/11
7.00 1:19:02 5:48 11:36 152 149-156 1762 175 172-178 246 202-275 10/0
7.50 1:24:55 5:53 11:46 152 150-158 1789 175 172-178 247 218-284 7/14
8.00 1:31:13 6:18 12:37 150 146-158 1892 160 120-180 221 59-273 16/20
8.50 1:37:11 5:58 11:56 157 146-163 1874 162 132-180 216 162-275 9/2
9.00 1:43:36 6:25 12:50 154 142-164 1976 157 114-180 213 61-296 14/10
9.50 1:49:41 6:05 12:09 153 132-164 1859 156 112-178 218 104-274 8/14
10.00 1:56:07 6:26 12:52 151 138-158 1943 152 118-180 213 150-257 7/13
10.50 2:02:20 6:13 12:27 156 146-167 1942 154 122-180 210 70-274 4/14
11.00 2:09:22 7:02 14:04 147 131-160 2068 145 130-180 192 54-292 22/2
11.50 2:16:05 6:42 13:25 146 132-160 1958 146 120-176 206 53-246 11/24
12.00 2:22:07 6:02 12:04 153 138-162 1846 160 124-210 206 60-295 4/24
12.50 2:28:36 6:29 12:58 151 138-162 1959 150 124-178 196 63-259 2/5
13.00 2:34:51 6:15 12:29 159 146-172 1986 158 132-250 216 169-294 5/6
13.18 2:36:29 1:38 9:01 167 163-175 1505 184 142-192 272 199-293 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    154 avge / 175 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    30 3.2% 14:56
    25 5.2% 11:56
    25 1.9% 11:42
    21 1.0% 11:24
    20 1.4% 11:45
    15 4.6% 14:52

  • Cadence Distribution

    165 avge / 250 max Stride Length: 82cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 78.6 174 11 2:03:02 11:12
    Walk 21.4 133 2.2 33:27 15:12

  • Power Distribution

    233W (345 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:31 10:09 39.89% More
    800m 5:19 10:41 42.00% More
    1km 6:39 10:41 43.70% More
    Mile 10:53 10:53 45.33% More
    5k 34:45 11:11 49.60% More
    5 miles 56:09 11:14 50.15% More
    10k 1:10:00 11:16 50.38% More
    10 miles 1:56:07 11:37 50.12% More
    Half 2:35:33 11:52 49.23% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:10 9:10 53.81
    5km 31:55 10:16 54.00
    5M 53:53 10:47 52.26
    10km 1:08:26 11:01 51.54
    10M 1:55:30 11:33 50.39
    Half 2:35:26 11:52 48.93
    20M 4:07:34 12:23 48.42
    Mara 5:33:11 12:43 47.70
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