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Sun 17th Mar 2024 at 11:00am by Autumnleaves

Run > Race
  • Good
  • showers
  • Time
    54:07
  • Miles
    6.26
  • Min/mi
    8:39
  • Pacing
    92.3%
  • WAVA
    68.08
  • Stride(cm)
    106
  • Cals
    613
  • Watts
    283
  • Cadence
    176
  • BPM
    154
  • %MHR
    83
  • B/mi
    1327
  • Asc(m)
    53
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Not quite as I'd hoped - reckoned without that bloody muddy stretch at 8k, it was really bad this year, had to walk and my legs felt utterly trashed! Found it very hard to pick the pace up again after that. Got the silver standard though.
1) 1mi - 8:24(8:24/mi) 135/144bpm [1134b/mi] 88cal 297/362W
2) 1mi - 8:12(8:12/mi) 151/160bpm [1239b/mi] 93cal 299/355W
3) 1mi - 8:09(8:09/mi) 158/160bpm [1287b/mi] 95cal 288/302W
4) 1mi - 8:43(8:43/mi) 158/160bpm [1378b/mi] 101cal 280/367W
5) 1mi - 8:46(8:46/mi) 158/160bpm [1385b/mi] 101cal 276/314W
6) 1mi - 9:38(9:38/mi) 159/161bpm [1532b/mi] 109cal 263/318W
7) 0.26mi - 2:14(8:46/mi) 160/162bpm [1403b/mi] 26cal 269/309W
8:24 8:12 8:09 8:43 8:46 9:38 2:14
northernslowcoach
star
EvilPixie
Well done
Stevewjj
👍
Sombrero
Well done AL
Autumnleaves
Notes added :)
Bintmcskint
The mud has been awful everywhere this year. Kudos to still getting silver standard!
Corrah
Was a great run in those conditions.
RRR-CAZ 🇬🇧
Good running
.B.
Impressive getting silver standard, well done 🥈
Sombrero
Well done on the silver standard :-) :-) :-)
LindsD
Well done on silver

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 2:10 2:10 8:41 119 80-136 1034 175 152-180 300 166-360 6/1
0.50 4:16 2:05 8:22 141 137-143 1179 176 172-180 300 237-362 7/8
0.75 6:20 2:04 8:17 140 138-144 1161 177 174-180 294 244-322 1/2
1.00 8:24 2:04 8:16 141 136-144 1165 178 174-180 295 279-309 2/2
1.25 10:22 1:58 7:53 143 142-146 1127 179 176-184 297 275-318 2/4
1.50 12:24 2:02 8:08 147 146-149 1196 177 174-184 308 259-355 4/2
1.75 14:31 2:06 8:26 156 143-160 1315 179 178-184 304 279-324 6/1
2.00 16:37 2:06 8:23 159 157-160 1334 177 174-180 289 247-329 1/4
2.25 18:39 2:03 8:11 158 158-159 1294 177 174-180 293 283-302 1/2
2.50 20:40 2:01 8:03 159 158-160 1281 177 176-178 291 278-299 1/7
2.75 22:41 2:00 8:01 158 157-160 1267 177 174-178 281 264-292 1/7
3.00 24:45 2:05 8:19 156 155-157 1297 176 174-178 285 276-297 0/7
3.25 26:54 2:09 8:34 156 155-158 1337 176 174-180 290 247-367 6/1
3.50 29:04 2:10 8:40 159 158-160 1377 176 174-178 282 259-299 3/5
3.75 31:13 2:10 8:39 157 156-160 1358 176 174-178 274 246-308 4/3
4.00 33:29 2:15 9:01 158 157-158 1425 176 174-178 274 257-317 3/2
4.25 35:39 2:10 8:41 158 157-158 1371 176 174-180 278 265-291 3/1
4.50 37:52 2:13 8:52 158 158-159 1401 177 174-180 276 227-314 2/4
4.75 40:04 2:12 8:49 158 157-158 1394 175 174-178 279 255-286 4/1
5.00 42:15 2:11 8:42 159 158-160 1385 176 174-180 273 255-299 1/3
5.25 44:47 2:32 10:07 158 155-160 1599 174 118-180 247 105-281 3/2
5.50 47:04 2:17 9:07 159 157-160 1450 176 174-178 260 233-307 6/4
5.75 49:32 2:29 9:56 159 157-160 1578 175 170-178 268 238-318 5/4
6.00 51:53 2:20 9:22 159 157-161 1489 176 174-180 281 249-312 6/2
6.25 54:05 2:12 8:46 160 159-161 1404 176 174-180 268 245-304 2/2
6.25 54:07 2 10:17 162 162-162 1667 180 180-180 309 308-309 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    154 avge / 162 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    12 2.1% 8:44
    11 3.0% 10:19

  • Cadence Distribution

    176 avge / 184 max Stride Length: 106cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 176 6.2 54:01 8:39
    Walk 0.2 119 0 6 17:58

  • Power Distribution

    283W (367 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 27 7:12 48.99% More
    200m 56 7:35 51.41% More
    400m 1:56 7:48 53.35% More
    800m 3:58 7:58 58.71% More
    1km 5:00 8:02 60.50% More
    Mile 8:06 8:06 63.05% More
    5k 25:35 8:14 69.76% More
    5 miles 42:14 8:27 69.08% More
    10k 53:43 8:39 68.07% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:13 7:13 70.76
    5km 25:04 8:04 71.18
    5M 42:17 8:27 69.01
    10km 53:41 8:38 68.12
    10M 1:30:33 9:03 66.70
    Half 2:01:49 9:18 64.84
    20M 3:13:55 9:42 64.29
    Mara 4:20:54 9:57 63.41

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