Sun 23rd Oct 2022 at 9:00am by Oranj
Run > Race
- rain
-
Time
3:11:49
-
Miles
26.30
-
Min/mi
7:18
-
Pacing
80.6%
-
WAVA
76.69
-
Stride(cm)
133
-
Cals
2767
-
Watts
364
-
Cadence
166
-
BPM
143
-
%MHR
85.3
-
B/mi
1045
-
Asc(m)
126
-
Hillscore
2
-
Surface
Road
Notes & Comments
Unpleasantly wet for the first 15k, but it dried up after that. Plan was for halfway in 1:35. Stuck to it with some fairly metronomic splits, apart from two unscheduled visits to the portaloos, 40s and 1:30, stomach rebelling somewhat. The second pause a bit longer as there was a queue, of all things.
===
1) 1km - 4:20(4:20/km) 135/144bpm [586b/km] 62cal 391/443W
2) 1km - 4:22(4:22/km) 142/148bpm [621b/km] 65cal 380/436W
3) 1km - 4:23(4:23/km) 140/149bpm [613b/km] 63cal 367/386W
4) 1km - 4:24(4:24/km) 140/145bpm [616b/km] 65cal 365/396W
5) 1km - 4:24(4:24/km) 139/143bpm [613b/km] 63cal 357/392W
6) 1km - 4:24(4:24/km) 144/147bpm [634b/km] 66cal 362/389W
7) 1km - 4:26(4:26/km) 142/149bpm [630b/km] 65cal 364/405W
8) 1km - 4:27(4:27/km) 143/147bpm [636b/km] 66cal 367/399W
9) 1km - 4:26(4:26/km) 141/146bpm [626b/km] 64cal 361/393W
10) 1km - 4:26(4:26/km) 142/146bpm [629b/km] 64cal 361/398W
11) 1km - 4:32(4:32/km) 142/147bpm [643b/km] 66cal 375/425W
12) 1km - 4:29(4:29/km) 143/148bpm [642b/km] 64cal 368/424W
13) 1km - 4:27(4:27/km) 142/146bpm [632b/km] 63cal 364/407W
14) 1km - 4:23(4:23/km) 141/148bpm [617b/km] 60cal 364/388W
15) 1km - 4:31(4:31/km) 141/146bpm [637b/km] 63cal 360/430W
16) 1km - 4:24(4:24/km) 141/146bpm [621b/km] 61cal 370/384W
17) 1km - 5:13(5:13/km) 139/145bpm [725b/km] 66cal 317/466W
18) 1km - 4:25(4:25/km) 140/143bpm [618b/km] 64cal 371/384W
19) 1km - 4:30(4:30/km) 143/148bpm [644b/km] 63cal 361/458W
20) 1km - 4:25(4:25/km) 144/151bpm [636b/km] 64cal 364/398W
21) 1km - 4:25(4:25/km) 143/148bpm [632b/km] 63cal 362/377W
22) 1km - 4:29(4:29/km) 144/150bpm [646b/km] 70cal 360/407W
23) 1km - 4:26(4:26/km) 144/147bpm [637b/km] 65cal 366/379W
24) 1km - 4:30(4:30/km) 144/149bpm [649b/km] 67cal 355/386W
25) 1km - 4:30(4:30/km) 144/151bpm [649b/km] 67cal 375/425W
26) 1km - 4:32(4:32/km) 146/152bpm [661b/km] 64cal 368/415W
27) 1km - 4:26(4:26/km) 146/151bpm [647b/km] 70cal 359/392W
28) 1km - 4:28(4:28/km) 144/148bpm [642b/km] 67cal 357/373W
29) 1km - 4:34(4:34/km) 146/151bpm [667b/km] 66cal 362/463W
30) 1km - 4:27(4:27/km) 146/150bpm [649b/km] 64cal 374/399W
31) 1km - 6:02(6:02/km) 137/150bpm [826b/km] 69cal 285/476W
32) 1km - 4:27(4:27/km) 144/147bpm [640b/km] 67cal 375/464W
33) 1km - 4:35(4:35/km) 144/148bpm [661b/km] 65cal 351/399W
34) 1km - 4:30(4:30/km) 146/149bpm [656b/km] 68cal 363/394W
35) 1km - 4:29(4:29/km) 145/152bpm [650b/km] 68cal 359/380W
36) 1km - 4:38(4:38/km) 146/148bpm [677b/km] 70cal 353/447W
37) 1km - 4:29(4:29/km) 146/153bpm [655b/km] 63cal 364/411W
38) 1km - 4:39(4:39/km) 146/150bpm [679b/km] 65cal 353/405W
39) 1km - 4:35(4:35/km) 146/150bpm [669b/km] 65cal 363/435W
40) 1km - 4:42(4:42/km) 148/152bpm [696b/km] 73cal 362/433W
41) 1km - 4:35(4:35/km) 147/153bpm [674b/km] 67cal 363/384W
42) 1km - 4:36(4:36/km) 149/156bpm [685b/km] 67cal 368/433W
43) 0.32km - 1:22(4:14/km) 152/154bpm [644b/km] 20cal 377/410W
4:20 4:22 4:23 4:24 4:24 4:24 4:26 4:27 4:26 4:26 4:32 4:29 4:27 4:23 4:31 4:24 5:13 4:25 4:30 4:25 4:25 4:29 4:26 4:30 4:30 4:32 4:26 4:28 4:34 4:27 6:02 4:27 4:35 4:30 4:29 4:38 4:29 4:39 4:35 4:42 4:35 4:36 1:22
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
1.00 |
7:01 |
7:01 |
7:01 |
138 83-148 |
969 |
165 160-206 |
392 239-443 |
18/4 |
2.00 |
14:04 |
7:02 |
7:02 |
140 133-149 |
985 |
163 160-166 |
365 335-386 |
3/13 |
3.00 |
21:09 |
7:06 |
7:06 |
139 134-145 |
986 |
164 162-182 |
360 316-396 |
3/15 |
4.00 |
28:15 |
7:05 |
7:05 |
143 133-149 |
1014 |
166 162-192 |
364 336-405 |
4/7 |
5.00 |
35:24 |
7:09 |
7:09 |
142 138-147 |
1016 |
166 162-184 |
366 345-399 |
9/12 |
6.00 |
42:32 |
7:08 |
7:08 |
142 131-146 |
1013 |
165 162-194 |
360 326-398 |
7/8 |
7.00 |
49:46 |
7:15 |
7:15 |
142 131-147 |
1029 |
165 162-198 |
370 343-425 |
12/6 |
8.00 |
56:59 |
7:12 |
7:12 |
143 134-148 |
1030 |
166 162-192 |
367 332-424 |
10/8 |
9.00 |
1:04:11 |
7:12 |
7:12 |
141 131-148 |
1015 |
165 120-196 |
360 114-430 |
8/10 |
10.00 |
1:11:15 |
7:05 |
7:05 |
141 134-146 |
998 |
166 164-182 |
368 341-386 |
8/6 |
11.00 |
1:19:08 |
7:53 |
7:53 |
139 122-145 |
1095 |
164 74-256 |
355 1-466 |
9/5 |
12.00 |
1:26:22 |
7:14 |
7:14 |
143 138-148 |
1035 |
166 116-172 |
365 128-458 |
9/7 |
13.00 |
1:33:27 |
7:05 |
7:05 |
143 134-151 |
1013 |
166 162-178 |
361 336-398 |
2/13 |
14.00 |
1:40:39 |
7:11 |
7:11 |
144 139-150 |
1035 |
165 102-180 |
363 99-407 |
5/5 |
15.00 |
1:47:51 |
7:13 |
7:13 |
144 136-151 |
1038 |
165 120-170 |
358 151-386 |
7/9 |
16.00 |
1:55:06 |
7:14 |
7:14 |
145 134-151 |
1049 |
166 164-172 |
369 330-425 |
14/5 |
17.00 |
2:02:17 |
7:11 |
7:11 |
145 135-152 |
1043 |
167 164-188 |
363 326-415 |
5/12 |
18.00 |
2:09:35 |
7:18 |
7:18 |
146 141-151 |
1066 |
166 94-172 |
360 120-463 |
11/12 |
19.00 |
2:18:15 |
8:40 +1
|
8:40 |
141 105-150 |
1222 |
165 84-182 |
349 22-408 |
14/11 |
20.00 |
2:25:31 |
7:15 |
7:15 |
143 125-149 |
1038 |
166 116-180 |
377 132-476 |
20/15 |
21.00 |
2:32:51 |
7:20 |
7:20 |
145 134-149 |
1064 |
165 112-172 |
358 129-399 |
11/13 |
22.00 |
2:40:04 |
7:12 |
7:12 |
145 136-152 |
1045 |
167 164-174 |
357 327-380 |
4/13 |
23.00 |
2:47:26 |
7:22 |
7:22 |
146 139-153 |
1076 |
166 108-172 |
359 117-447 |
8/7 |
24.00 |
2:54:51 |
7:26 |
7:26 |
146 139-150 |
1085 |
167 104-176 |
356 138-405 |
7/10 |
25.00 |
3:02:21 |
7:29 |
7:29 |
148 144-152 |
1109 |
169 164-186 |
363 284-435 |
18/8 |
26.00 |
3:09:45 |
7:24 |
7:24 |
148 138-156 |
1096 |
168 166-178 |
365 336-432 |
12/8 |
26.30 |
3:11:50 |
2:05 |
7:02 |
151 148-154 |
1061 |
170 156-174 |
379 348-433 |
5/3 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.2 |
166 |
26.2 |
3:08:25 |
7:12 |
Walk |
1.1 |
115 |
0.1 |
2:06 |
18:37 |
Still |
0.7 |
- |
- |
1:19 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:41 |
6:48 |
51.50% |
More |
800m |
3:27 |
6:56 |
60.06% |
More |
1km |
4:20 |
6:58 |
62.29% |
More |
Mile |
7:01 |
7:01 |
65.28% |
More |
5k |
21:53 |
7:03 |
71.28% |
More |
5 miles |
35:23 |
7:05 |
72.00% |
More |
10k |
44:03 |
7:05 |
72.32% |
More |
10 miles |
1:11:15 |
7:08 |
74.03% |
More |
Half |
1:34:10 |
7:11 |
74.18% |
More |
20 miles |
2:25:30 |
7:17 |
75.48% |
More |
Mara |
3:11:10 |
7:18 |
76.61% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:24 |
6:24 |
71.56 |
5km |
20:48 |
6:42 |
75.01 |
5M |
34:07 |
6:49 |
74.68 |
10km |
42:47 |
6:53 |
74.47 |
10M |
1:10:10 |
7:01 |
75.18 |
Half |
1:32:55 |
7:06 |
74.60 |
20M |
2:24:17 |
7:13 |
76.12 |
Mara |
3:11:03 |
7:18 |
76.66 |
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