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Sun 10th Mar 2019 at 10:00am by Alun

Run > Race
  • Good
  • v windy
  • Time
    2:27:50
  • Miles
    20.05
  • Min/mi
    7:22
  • Pacing
    91.5%
  • WAVA
    69.48
  • Stride(cm)
    136
  • Cals
    2198
  • Cadence
    161
  • BPM
    150
  • %MHR
    86.4
  • B/mi
    1108
  • Asc(m)
    122
  • Surface
    Road

Notes & Comments

Fuck me that was brutal, massive headwind almost all the way out, fallen trees to crawl under, hurdle or divert around and then a gusty tailwind on the way back. Hamstrings shot by 16 miles and then it was rounded off with a hailstorm into the face at the finish. Still it beats lounging around on your arse! 🤔🙄😂

Split Summary
===
1) 0.62m - 4:26(7:08/m) 155/188bpm 67cal 8.41/11.44mph
2) 0.62m - 4:26(7:08/m) 159/184bpm 71cal 8.41/8.85mph
3) 0.62m - 4:18(6:55/m) 151/155bpm 66cal 8.67/9.04mph
4) 0.62m - 4:32(7:18/m) 151/155bpm 70cal 8.23/8.93mph
5) 0.62m - 4:28(7:12/m) 151/153bpm 69cal 8.34/8.68mph
6) 0.62m - 4:29(7:13/m) 152/155bpm 70cal 8.32/8.56mph
7) 0.62m - 4:22(7:01/m) 150/153bpm 67cal 8.54/8.87mph
8) 0.62m - 4:20(6:58/m) 151/154bpm 67cal 8.6/8.85mph
9) 0.62m - 4:51(7:48/m) 153/157bpm 76cal 7.7/8.83mph
10) 0.62m - 4:57(7:58/m) 152/155bpm 77cal 7.53/8.01mph
11) 0.62m - 4:23(7:03/m) 151/153bpm 67cal 8.51/10.81mph
12) 0.62m - 4:33(7:20/m) 150/153bpm 69cal 8.19/9.27mph
13) 0.62m - 4:30(7:14/m) 152/153bpm 69cal 8.29/8.56mph
14) 0.62m - 4:21(7:00/m) 151/152bpm 67cal 8.57/11.77mph
15) 0.62m - 4:46(7:40/m) 150/153bpm 72cal 7.82/9.58mph
16) 0.62m - 4:23(7:03/m) 149/151bpm 65cal 8.5/8.95mph
17) 0.62m - 4:27(7:09/m) 151/153bpm 67cal 8.39/9.62mph
18) 0.62m - 4:22(7:02/m) 151/152bpm 66cal 8.54/9.1mph
19) 0.62m - 4:34(7:20/m) 150/152bpm 68cal 8.18/8.75mph
20) 0.62m - 4:24(7:04/m) 151/153bpm 66cal 8.48/9.04mph
21) 0.62m - 4:24(7:05/m) 153/156bpm 68cal 8.46/9.14mph
22) 0.62m - 4:36(7:25/m) 151/155bpm 69cal 8.1/8.39mph
23) 0.62m - 4:26(7:09/m) 151/153bpm 66cal 8.4/8.66mph
24) 0.62m - 4:34(7:21/m) 148/150bpm 65cal 8.17/8.64mph
25) 0.62m - 4:29(7:12/m) 149/150bpm 65cal 8.33/8.81mph
26) 0.62m - 4:53(7:52/m) 149/150bpm 71cal 7.63/8.37mph
27) 0.62m - 4:40(7:31/m) 149/151bpm 68cal 7.98/8.12mph
28) 0.62m - 5:06(8:12/m) 146/151bpm 64cal 7.31/8.5mph
29) 0.62m - 4:54(7:54/m) 147/150bpm 67cal 7.6/8.04mph
30) 0.62m - 4:54(7:53/m) 148/150bpm 69cal 7.61/8.06mph
31) 0.62m - 4:56(7:57/m) 147/150bpm 67cal 7.55/7.78mph
32) 0.62m - 4:49(7:46/m) 148/150bpm 68cal 7.73/8.39mph
33) 0.17m - 1:19(7:46/m) 145/149bpm 15cal 7.72/7.87mph
4:26 4:26 4:18 4:32 4:28 4:29 4:22 4:20 4:51 4:57 4:23 4:33 4:30 4:21 4:46 4:23 4:27 4:22 4:34 4:24 4:24 4:36 4:26 4:34 4:29 4:53 4:40 5:06 4:54 4:54 4:56 4:49 1:19

Map
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0mi in 0

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
1.00 7:11 7:11 7:11 154 78-188 1105 165 118-180 7/5
2.00 14:12 7:02 7:02 150 144-155 1054 164 158-172 3/5
3.00 21:24 7:12 7:12 151 143-155 1086 162 156-166 6/5
4.00 28:36 7:13 7:13 152 148-155 1096 162 160-166 4/6
5.00 35:33 6:57 6:57 151 146-154 1048 163 162-166 6/4
6.00 43:29 7:56 7:56 152 147-157 1205 159 118-164 5/5
7.00 50:41 7:12 7:12 151 150-154 1088 161 152-166 6/5
8.00 58:02 7:21 7:21 151 144-153 1109 162 158-166 9/8
9.00 1:05:06 7:04 7:04 151 148-153 1067 162 156-164 6/7
10.00 1:12:28 7:23 7:23 150 147-153 1107 161 156-166 5/4
11.00 1:19:37 7:09 7:09 151 148-153 1079 161 140-166 4/5
12.00 1:26:55 7:18 7:18 150 148-152 1094 160 156-164 6/7
13.00 1:33:53 6:58 6:58 153 150-156 1067 162 150-166 8/7
14.00 1:41:10 7:17 7:17 151 149-155 1100 160 158-164 7/7
15.00 1:48:27 7:16 7:16 148 144-152 1077 160 152-164 7/6
16.00 1:55:57 7:30 7:30 149 147-150 1118 159 156-162 6/7
17.00 2:03:34 7:38 7:38 149 147-150 1137 158 152-162 7/7
18.00 2:11:45 8:10 8:10 146 135-149 1193 158 118-162 6/7
19.00 2:19:41 7:56 7:56 148 145-150 1174 160 156-164 4/3
20.00 2:27:28 7:48 7:48 147 137-150 1146 161 156-164 5/3
20.05 2:27:52 24 7:44 146 143-149 1129 160 156-162 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    150 avge / 188 max Delete HR Trace

  • Cadence Distribution

    161 avge / 180 max Stride Length: 136cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.6 161 20 2:27:21 7:21
    Walk 0.3 123 0 25 24:45
    Still 0.1 - - 6 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:38 6:36 50.96% More
    800m 3:20 6:42 59.13% More
    1km 4:11 6:44 61.93% More
    Mile 6:56 6:56 64.35% More
    5k 22:04 7:06 67.28% More
    5 miles 35:32 7:06 68.11% More
    10k 44:32 7:10 67.85% More
    10 miles 1:12:22 7:14 68.57% More
    Half 1:34:36 7:13 69.79% More
    20 miles 2:27:28 7:22 69.45% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:01 6:01 74.18
    5km 20:11 6:30 73.54
    5M 33:33 6:43 72.14
    10km 42:19 6:49 71.41
    10M 1:10:20 7:02 70.55
    Half 1:33:50 7:10 69.79
    20M 2:27:26 7:22 69.47
    Mara 3:16:43 7:30 69.61
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