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Sun 24th Nov 2024 at 9:23am by Autumnleaves

Run > Race
  • breezy
  • warm
  • Time
    49:48
  • Miles
    6.27
  • Min/mi
    7:57
  • Pacing
    94.8%
  • WAVA
    72.64
  • Stride(cm)
    112
  • Cals
    595
  • Watts
    292
  • Cadence
    181
  • BPM
    156
  • %MHR
    84.3
  • B/mi
    1239
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Course best - which was all I was aiming at, as I don't find this a fast course. We were lucky - it stopped raining before we started and only started again as we were in the car heading home! A few floods across the roads in places to run round and very wet underfoot throughout, but no real wind to speak of. It could have been so much worse!!
1) 1mi - 7:58(7:58/mi) 144/153bpm [1146b/mi] 90cal 315/389W
2) 1mi - 7:47(7:47/mi) 154/158bpm [1199b/mi] 93cal 318/377W
3) 1mi - 7:44(7:44/mi) 157/160bpm [1214b/mi] 94cal 302/334W
4) 1mi - 7:56(7:56/mi) 159/160bpm [1262b/mi] 95cal 272/314W
5) 1mi - 8:05(8:05/mi) 160/161bpm [1293b/mi] 98cal 272/308W
6) 1mi - 8:18(8:18/mi) 160/162bpm [1328b/mi] 100cal 269/350W
7) 0.27mi - 2:00(7:28/mi) 163/166bpm [1216b/mi] 25cal 301/379W
7:58 7:47 7:44 7:56 8:05 8:18 2:00
RRR-CAZ 🇬🇧
Sub 50 happy with that ?? Awaits notes
LindsD
Nice work. Hope the weather wasn't too awful
northernslowcoach
Well done - hope the weather didn’t cause too many issue x
Sombrero
Oooh nice! Good WAVA. :-)
Autumnleaves
Thanks all - yes, happy enough with that, notes added :)
Sombrero
I'll be hoping for similar at my 10k in December.
.B.
Great work :)

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.
0.25 2:01 2:01 8:02 126 90-143 1012 179 168-184 328 98-389 2/2
0.50 4:00 1:59 7:58 146 143-148 1163 178 176-184 326 304-365 5/3
0.75 6:01 2:01 8:03 150 148-153 1208 178 176-184 314 296-329 6/2
1.00 7:57 1:56 7:45 152 151-153 1179 182 180-186 318 298-335 4/3
1.25 9:50 1:52 7:30 152 151-154 1139 184 180-188 321 304-344 3/5
1.50 11:48 1:59 7:54 154 153-156 1217 184 180-186 322 294-361 4/6
1.75 13:47 1:59 7:55 154 151-158 1218 181 178-186 316 269-377 5/4
2.00 15:44 1:57 7:50 156 153-157 1221 182 178-186 314 301-334 2/4
2.25 17:39 1:55 7:39 157 156-158 1200 182 180-186 317 303-329 2/5
2.50 19:36 1:57 7:47 157 155-158 1223 184 180-188 307 286-322 2/3
2.75 21:27 1:51 7:23 158 157-159 1168 185 182-188 282 261-296 2/10
3.00 23:28 2:01 8:06 158 156-160 1279 180 178-184 299 271-334 4/2
3.25 25:22 1:54 7:37 159 158-160 1211 183 178-186 285 277-299 1/5
3.50 27:26 2:04 8:14 158 157-159 1302 179 176-184 282 250-314 5/4
3.75 29:27 2:01 8:04 159 158-160 1282 180 178-184 256 239-267 1/5
4.00 31:24 1:57 7:49 159 158-160 1243 181 178-184 264 243-278 1/4
4.25 33:21 1:57 7:49 159 157-160 1243 180 178-184 273 249-296 1/6
4.50 35:20 1:59 7:57 159 158-161 1263 183 178-186 280 265-308 4/2
4.75 37:26 2:06 8:22 161 160-161 1347 180 176-184 278 252-297 5/2
5.00 39:29 2:03 8:13 160 159-161 1316 181 178-184 257 246-275 3/2
5.25 41:36 2:07 8:28 159 158-161 1346 179 178-184 267 252-294 4/2
5.50 43:41 2:05 8:18 159 158-161 1320 178 174-180 264 225-350 7/9
5.75 45:45 2:04 8:16 161 160-162 1332 177 172-180 267 233-334 3/1
6.00 47:48 2:03 8:10 161 160-162 1316 178 176-180 277 267-296 3/2
6.25 49:40 1:52 7:29 163 160-166 1220 180 176-186 296 265-377 6/2
6.27 49:48 8 7:47 166 166-166 1291 185 182-188 373 364-379 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    156 avge / 166 max Delete HR Trace

  • Cadence Distribution

    181 avge / 188 max Stride Length: 112cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 180 6.3 49:46 7:56
    Still 0.1 - - 2 -

  • Power Distribution

    292W (389 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 26 6:51 51.97% More
    200m 54 7:12 54.62% More
    400m 1:50 7:22 57.01% More
    800m 3:46 7:35 62.59% More
    1km 4:43 7:36 64.76% More
    Mile 7:38 7:38 67.24% More
    5k 24:11 7:47 73.57% More
    5 miles 39:23 7:53 73.09% More
    10k 49:17 7:56 72.72% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:38 6:38 77.44
    5km 23:01 7:25 77.28
    5M 38:50 7:46 74.13
    10km 49:19 7:56 72.67
    10M 1:23:10 8:19 71.28
    Half 1:51:54 8:33 70.23
    20M 2:58:08 8:54 67.97
    Mara 3:59:40 9:09 66.18

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