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Tue 31st Jan 2023 at 12:58pm by NordRunner

Run > Race
  • Time
    7:16
  • Miles
    1.02
  • Min/mi
    7:07
  • Pacing
    97%
  • WAVA
    71.25
  • Stride(cm)
    107
  • Cals
    77
  • Watts
    255
  • Cadence
    211
  • BPM
    171
  • %MHR
    92
  • B/mi
    1220
  • Asc(m)
    7
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1.61km - 7:07(4:25/km) 171/176bpm [755b/km] 75cal 255/284W
2) 0.03km - 9(4:48/km) 175/177bpm [840b/km] 2cal 282/294W
7:07 9
UltraDunc
Nice work
NordRunner
Thanks! Not quite up to last autumn stds. I need more speedwork for that.
UltraDunc
What was it then?
NordRunner
6:54 in a training entry marked as “race pace”
UltraDunc
Don’t know wether I could endure that much pain😂
UltraDunc
Btw what’s your hr max?
NordRunner
I thought it was about 185 but my watch claims 188. Yes, it's surprising how knackering just one mile can be :)
UltraDunc
My watch gives me 180 . That calculation of 220 - age just doesn’t fit does it.
NordRunner
No more than the average fits everyone on a bell curve!
UltraDunc
🙂

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.
0.06 26 26 6:58 149 130-164 1038 205 90-216 227 29-271 0/1
0.13 51 25 6:41 168 165-171 1123 214 212-216 252 240-266 0/0
0.19 1:17 26 6:50 171 170-173 1168 213 210-216 262 255-269 0/2
0.25 1:43 26 6:56 172 171-174 1193 214 210-216 258 250-263 0/1
0.31 2:08 26 6:50 172 171-174 1177 212 210-214 267 251-283 0/1
0.38 2:35 27 7:12 174 172-176 1253 211 210-212 267 260-276 0/1
0.44 3:03 28 7:25 172 170-174 1274 209 208-210 251 242-266 1/0
0.50 3:31 27 7:18 174 173-176 1269 209 208-210 270 253-282 2/0
0.56 3:58 27 7:12 174 172-176 1253 209 208-210 261 249-284 1/0
0.63 4:25 27 7:18 174 173-176 1271 209 208-212 263 256-273 1/1
0.69 4:52 27 7:09 173 171-175 1237 212 210-214 245 235-262 0/1
0.75 5:18 26 6:58 172 171-174 1198 212 210-214 236 227-244 0/2
0.81 5:44 27 7:05 172 170-174 1218 212 210-214 246 237-257 0/1
0.88 6:11 27 7:07 173 171-174 1230 211 210-212 261 257-265 1/1
0.94 6:39 28 7:25 173 172-175 1282 210 210-212 250 243-261 1/1
1.00 7:06 27 7:11 174 172-176 1249 212 210-214 263 250-280 2/0
1.02 7:16 10 8:35 175 173-177 1501 207 186-214 282 276-294 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    171 avge / 177 max Delete HR Trace

  • Cadence Distribution

    211 avge / 216 max Stride Length: 107cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 211 1 7:15 7:07
    Walk 0.2 103 0 1 12:57

  • Power Distribution

    255W (294 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:41 6:48 53.83% More
    800m 3:29 7:00 62.87% More
    1km 4:23 7:03 66.09% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:07 7:07 71.27
    5km 23:41 7:37 70.05
    5M 39:13 7:51 69.31
    10km 49:23 7:57 68.88
    10M 1:21:48 8:11 68.51
    Half 1:48:55 8:19 68.03
    20M 2:50:36 8:32 68.17
    Mara 3:47:10 8:40 68.59

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