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Sun 9th Mar 2025 at 10:00am by Alun

Run > Race
  • breezy
  • warm
  • Time
    1:28:51
  • Miles
    13.16
  • Min/mi
    6:45
  • Pacing
    92.2%
  • WAVA
    78.89
  • Stride(cm)
    153
  • Cals
    1535
  • Watts
    447
  • Cadence
    155
  • BPM
    160
  • %MHR
    92.1
  • B/mi
    1082
  • Asc(m)
    77
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Paddock Wood Half Marathon
More about getting round than looking for a time for various reasons.
Started out reasonably well but my lack of volume due to my ankle soreness and the warmth caused me to slow as the race progressed. Definitely hanging on at the end and just looking for the finish for the last few miles.
Average pace for each of the 5km blocks was 3:55, 4:04, 4:13 and 4:30.
The post race warm down is going to be a struggle!

1) 0.62mi - 3:56(6:20/mi) 143/153bpm [905b/mi] 61cal 484/594W
2) 0.62mi - 4:02(6:30/mi) 153/156bpm [994b/mi] 67cal 494/538W
3) 0.62mi - 3:57(6:21/mi) 157/162bpm [998b/mi] 68cal 503/604W
4) 0.62mi - 3:54(6:16/mi) 157/161bpm [984b/mi] 67cal 482/538W
5) 0.62mi - 3:54(6:17/mi) 157/161bpm [986b/mi] 67cal 492/514W
6) 0.62mi - 4:07(6:37/mi) 159/162bpm [1052b/mi] 71cal 486/536W
7) 0.62mi - 4:03(6:30/mi) 159/162bpm [1035b/mi] 70cal 479/518W
8) 0.62mi - 4:02(6:30/mi) 159/162bpm [1032b/mi] 70cal 465/512W
9) 0.62mi - 4:04(6:33/mi) 161/163bpm [1055b/mi] 71cal 445/474W
10) 0.62mi - 4:06(6:36/mi) 162/168bpm [1069b/mi] 73cal 433/555W
11) 0.62mi - 4:15(6:50/mi) 161/164bpm [1099b/mi] 74cal 431/479W
12) 0.62mi - 4:10(6:43/mi) 162/165bpm [1087b/mi] 74cal 430/456W
13) 0.62mi - 4:05(6:35/mi) 164/168bpm [1079b/mi] 74cal 435/485W
14) 0.62mi - 4:18(6:56/mi) 164/168bpm [1136b/mi] 77cal 420/465W
15) 0.62mi - 4:18(6:55/mi) 163/167bpm [1127b/mi] 76cal 441/474W
16) 0.62mi - 4:23(7:03/mi) 164/167bpm [1156b/mi] 77cal 441/484W
17) 0.62mi - 4:36(7:25/mi) 161/165bpm [1194b/mi] 78cal 399/484W
18) 0.62mi - 4:32(7:17/mi) 163/168bpm [1188b/mi] 78cal 428/542W
19) 0.62mi - 4:29(7:14/mi) 163/166bpm [1178b/mi] 77cal 411/443W
20) 0.62mi - 4:31(7:16/mi) 163/166bpm [1184b/mi] 77cal 400/439W
21) 0.62mi - 4:27(7:10/mi) 163/167bpm [1167b/mi] 76cal 415/469W
22) 0.11mi - 43(6:31/mi) 163/166bpm [1063b/mi] 12cal 435/460W
3:56 4:02 3:57 3:54 3:54 4:07 4:03 4:02 4:04 4:06 4:15 4:10 4:05 4:18 4:18 4:23 4:36 4:32 4:29 4:31 4:27 43
Mark J 🇳🇿
All things considered, Alun, that's a result I'd say.

Map
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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.
0.50 3:08 3:08 6:16 141 91-153 883 165 162-172 482 189-594 9/6
1.00 6:25 3:17 6:33 152 150-154 996 161 160-164 485 465-524 10/1
1.50 9:42 3:17 6:34 157 153-162 1031 161 158-164 524 464-604 16/7
2.00 12:45 3:04 6:07 157 153-161 960 162 160-164 480 383-541 2/11
2.50 15:54 3:08 6:17 157 155-161 986 161 160-164 480 444-515 1/6
3.00 19:02 3:08 6:16 157 155-159 984 160 160-162 490 430-514 5/5
3.50 22:22 3:20 6:40 159 156-162 1061 158 150-162 485 171-536 5/3
4.00 25:36 3:14 6:28 159 156-162 1028 159 156-160 491 466-518 2/4
4.50 28:49 3:13 6:27 159 157-162 1024 158 156-160 475 413-507 2/6
5.00 32:05 3:16 6:32 160 158-162 1045 158 152-160 459 424-512 3/2
5.50 35:22 3:18 6:35 161 159-163 1060 156 154-158 450 434-474 3/7
6.00 38:42 3:19 6:38 161 158-165 1068 156 154-160 433 400-554 6/7
6.50 41:59 3:17 6:35 163 159-168 1072 156 154-160 432 354-555 4/2
7.00 45:26 3:27 6:55 161 157-165 1113 154 110-156 432 95-479 4/3
7.50 48:46 3:20 6:39 162 159-165 1078 154 154-156 427 366-457 2/6
8.00 52:04 3:18 6:37 164 160-168 1084 155 152-158 434 410-485 2/3
8.50 55:23 3:19 6:38 165 162-168 1094 155 152-158 434 417-448 4/3
9.00 58:59 3:36 7:12 163 158-167 1173 152 102-154 423 93-474 4/4
9.50 1:02:25 3:26 6:53 164 162-167 1128 152 150-156 443 405-484 4/2
10.00 1:05:58 3:32 7:04 164 161-167 1160 151 150-154 436 403-478 1/2
10.50 1:09:42 3:44 7:28 161 155-165 1202 148 86-154 393 35-484 10/5
11.00 1:13:21 3:40 7:19 163 159-168 1193 150 146-152 437 338-542 8/6
11.50 1:17:02 3:41 7:21 163 160-166 1198 150 148-152 410 366-433 6/3
12.00 1:20:34 3:32 7:04 162 159-165 1145 151 148-152 400 328-443 4/9
12.50 1:24:13 3:39 7:18 163 160-166 1190 150 148-154 405 381-426 4/2
13.00 1:27:48 3:35 7:11 163 160-167 1170 150 148-154 418 359-469 5/7
13.16 1:28:51 1:03 6:41 163 161-166 1088 154 152-158 420 366-460 1/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    160 avge / 168 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    26 1.5% 6:33

  • Cadence Distribution

    155 avge / 172 max Stride Length: 153cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 95.3 155 12.7 1:24:42 6:42
    Walk 4.7 144 0.5 4:08 8:10
    Still 0.0 - - 1 -

  • Power Distribution

    447W (604 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:29 5:56 58.98% More
    800m 3:01 6:05 68.47% More
    1km 3:48 6:07 71.84% More
    Mile 6:11 6:11 76.47% More
    5k 19:42 6:20 79.19% More
    5 miles 32:04 6:25 79.50% More
    10k 40:04 6:27 79.53% More
    10 miles 1:05:56 6:36 79.46% More
    Half 1:28:26 6:45 78.88% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:40 5:40 83.38
    5km 19:01 6:07 82.04
    5M 31:37 6:19 80.63
    10km 39:52 6:25 79.92
    10M 1:06:16 6:38 79.06
    Half 1:28:25 6:45 78.26
    20M 2:18:55 6:57 78.03
    Mara 3:05:21 7:04 78.26

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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