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Sun 8th Sep 2024 at 9:04am by Autumnleaves

Run > Race
  • Good
  • heavy rain
  • windy
  • Time
    1:54:05
  • Miles
    13.17
  • Min/mi
    8:40
  • Pacing
    96.1%
  • WAVA
    70.09
  • Stride(cm)
    107
  • Cals
    1239
  • Watts
    262
  • Cadence
    174
  • BPM
    146
  • %MHR
    79.1
  • B/mi
    1268
  • Asc(m)
    80
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Delighted with this - all went to plan apart from the fact it poured with rain pretty much all the way round. Pushed hard in the last 3 miles as I realised sub 1.55 was possible. Not sure of chip time, might just be sub 1.54.
Chip time was 1.53.58, 571/1428, 113/623 women, 4/25 LV55
1) 1mi - 8:56(8:56/mi) 129/137bpm [1152b/mi] 90cal 253/285W
2) 1mi - 8:56(8:56/mi) 141/145bpm [1260b/mi] 97cal 254/321W
3) 1mi - 8:50(8:50/mi) 143/147bpm [1263b/mi] 96cal 259/301W
4) 1mi - 8:34(8:34/mi) 142/145bpm [1216b/mi] 91cal 254/273W
5) 1mi - 8:33(8:33/mi) 146/149bpm [1249b/mi] 93cal 261/286W
6) 1mi - 8:42(8:42/mi) 144/146bpm [1253b/mi] 93cal 261/272W
7) 1mi - 8:48(8:48/mi) 144/146bpm [1267b/mi] 93cal 262/324W
8) 1mi - 8:41(8:41/mi) 147/150bpm [1277b/mi] 94cal 266/319W
9) 1mi - 8:47(8:47/mi) 150/152bpm [1317b/mi] 97cal 261/309W
10) 1mi - 8:34(8:34/mi) 152/155bpm [1303b/mi] 95cal 264/319W
11) 1mi - 8:34(8:34/mi) 152/154bpm [1301b/mi] 93cal 263/325W
12) 1mi - 8:25(8:25/mi) 154/158bpm [1295b/mi] 94cal 267/297W
13) 1mi - 8:29(8:29/mi) 158/163bpm [1341b/mi] 97cal 272/346W
14) 0.17mi - 1:17(7:42/mi) 164/166bpm [1264b/mi] 16cal 308/361W
8:56 8:56 8:50 8:34 8:33 8:42 8:48 8:41 8:47 8:34 8:34 8:25 8:29 1:17
RRR-CAZ 🇬🇧
Awaits notes looks very good and you got the time for club standard very well run 👍
westmoors
Well done.
EvilPixie
Brilliant well done 👏
Autumnleaves
Notes added :)
LindsD
Brilliant! Well done x
Flatlander
Yay, that went well, possibly very well.
TBR (TheBeardRunner)
Great work!
Ness
Excellent! Well done! 🏅
Sombrero
YEAH!!!! That's amazing. Blimey! Reward for all those training miles. :-) medal
Autumnleaves
Thanks everyone - enjoyed this one!!
Bintmcskint
Fabulous running!
northernslowcoach
That is fabulous running AL - training works ;) star
.B.
Fabulous, well done

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 4:28 4:28 8:56 123 84-135 1098 170 166-174 254 227-285 5/4
1.00 8:56 4:28 8:55 135 128-137 1205 171 164-176 252 210-283 2/10
1.50 13:26 4:30 9:00 140 132-145 1261 170 168-174 256 223-321 8/4
2.00 17:52 4:26 8:52 142 140-143 1258 171 166-176 252 245-262 3/4
2.50 22:18 4:27 8:54 144 141-147 1281 171 168-174 262 249-301 7/2
3.00 26:41 4:23 8:46 142 140-143 1245 172 168-176 256 216-285 6/7
3.50 31:03 4:22 8:43 142 140-144 1238 173 170-178 257 243-273 4/5
4.00 35:15 4:12 8:25 141 138-145 1186 173 170-174 252 236-264 0/9
4.50 39:35 4:19 8:39 145 140-148 1254 173 170-176 256 235-286 3/6
5.00 43:48 4:14 8:28 147 144-149 1243 174 170-178 265 254-283 4/6
5.50 48:08 4:20 8:40 144 142-146 1248 172 166-176 260 249-272 3/3
6.00 52:31 4:22 8:45 145 141-146 1268 174 172-176 263 255-271 4/4
6.50 56:54 4:23 8:46 143 141-146 1254 173 170-178 262 233-324 3/8
7.00 1:01:19 4:25 8:49 144 140-146 1271 174 172-176 262 237-297 8/2
7.50 1:05:40 4:21 8:43 148 145-150 1290 176 172-178 269 254-319 8/1
8.00 1:10:00 4:20 8:39 147 144-149 1273 175 172-178 263 256-274 3/2
8.50 1:14:28 4:28 8:57 149 147-151 1332 176 172-178 260 238-308 7/2
9.00 1:18:46 4:18 8:37 150 148-152 1292 175 170-178 263 240-309 6/5
9.50 1:23:04 4:18 8:36 151 148-155 1299 175 170-178 256 237-273 6/4
10.00 1:27:21 4:16 8:32 152 149-154 1298 175 172-180 272 254-319 4/4
10.50 1:31:43 4:22 8:45 152 150-154 1329 175 170-180 267 236-325 5/3
11.00 1:35:54 4:11 8:22 151 148-153 1264 177 174-180 258 243-313 5/8
11.50 1:40:02 4:08 8:16 153 151-155 1264 176 174-178 268 251-277 1/8
12.00 1:44:18 4:16 8:32 155 151-158 1322 177 174-182 267 240-297 5/5
12.50 1:48:35 4:18 8:35 157 154-160 1348 176 174-180 270 227-346 8/7
13.00 1:52:48 4:13 8:26 160 159-163 1348 177 174-184 274 262-291 6/1
13.16 1:54:05 1:17 7:47 164 162-166 1277 179 176-188 309 282-361 5/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    146 avge / 166 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    17 1.2% 8:32

  • Cadence Distribution

    174 avge / 188 max Stride Length: 107cm

  • Power Distribution

    262W (361 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 26 7:02 50.20% More
    200m 56 7:29 52.00% More
    400m 1:59 7:59 52.19% More
    800m 4:05 8:12 57.02% More
    1km 5:06 8:13 59.16% More
    Mile 8:17 8:17 61.64% More
    5k 26:14 8:27 68.01% More
    5 miles 42:39 8:32 68.42% More
    10k 53:13 8:34 68.72% More
    10 miles 1:25:57 8:36 70.27% More
    Half 1:53:29 8:40 70.08% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:43 6:43 76.03
    5km 23:20 7:31 76.47
    5M 39:22 7:52 74.12
    10km 49:59 8:03 73.16
    10M 1:24:18 8:26 71.65
    Half 1:53:25 8:39 69.64
    20M 3:00:33 9:02 69.04
    Mara 4:02:54 9:16 68.11

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