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Mon 17th Apr 2017 at 10:00am by G-Dawg

Run > Race
  • v warm
  • Time
    3:19:43
  • Miles
    26.40
  • Min/mi
    7:34
  • Pacing
    92.1%
  • WAVA
    67.30
  • Stride(cm)
    121
  • Cals
    3495
  • Cadence
    176
  • BPM
    160
  • %MHR
    97.4
  • B/mi
    1209
  • Asc(m)
    42
  • Hillscore
    14
  • Surface
    Road

Notes & Comments

Incredibly hot and hilly. Right glute and hammy held up well.

Split Summary
===
1) 1m - 7:04(7:04/m) 143/155bpm 118cal 8.5/8.97mph
2) 1m - 7:03(7:03/m) 152/160bpm 126cal 8.51/9.16mph
3) 1m - 7:19(7:19/m) 149/161bpm 126cal 8.2/9.02mph
4) 1m - 6:57(6:57/m) 157/163bpm 126cal 8.62/9.62mph
5) 1m - 7:13(7:13/m) 162/169bpm 135cal 8.31/9.23mph
6) 1m - 7:09(7:09/m) 161/172bpm 133cal 8.39/8.85mph
7) 1m - 7:11(7:11/m) 161/168bpm 133cal 8.36/8.6mph
8) 1m - 7:27(7:27/m) 162/167bpm 138cal 8.05/8.52mph
9) 1m - 7:24(7:24/m) 159/165bpm 133cal 8.1/8.72mph
10) 1m - 7:26(7:26/m) 161/166bpm 135cal 8.07/8.39mph
11) 1m - 7:31(7:31/m) 160/163bpm 132cal 7.98/8.25mph
12) 1m - 7:22(7:22/m) 157/164bpm 121cal 8.15/8.56mph
13) 1m - 7:39(7:39/m) 157/161bpm 123cal 7.85/8.5mph
14) 1m - 7:29(7:29/m) 157/161bpm 122cal 8.01/8.35mph
15) 1m - 7:37(7:37/m) 157/162bpm 124cal 7.88/8.25mph
16) 1m - 7:10(7:10/m) 159/165bpm 120cal 8.38/9.08mph
17) 1m - 7:45(7:45/m) 161/167bpm 134cal 7.74/8.91mph
18) 1m - 8:00(8:00/m) 162/169bpm 140cal 7.5/8.25mph
19) 1m - 7:37(7:37/m) 163/179bpm 135cal 7.88/8.12mph
20) 1m - 8:12(8:12/m) 162/177bpm 138cal 7.32/8.01mph
21) 1m - 8:24(8:24/m) 162/170bpm 144cal 7.14/7.87mph
22) 1m - 7:45(7:45/m) 169/183bpm 143cal 7.75/8.75mph
23) 1m - 8:14(8:14/m) 166/177bpm 145cal 7.29/8.08mph
24) 1m - 7:54(7:54/m) 163/169bpm 135cal 7.6/8.35mph
25) 1m - 7:50(7:50/m) 162/170bpm 131cal 7.66/8.75mph
26) 1m - 8:12(8:12/m) 167/180bpm 152cal 7.32/8.25mph
27) 0.4m - 2:50(7:03/m) 168/178bpm 53cal 8.5/9.12mph
7:04 7:03 7:19 6:57 7:13 7:09 7:11 7:27 7:24 7:26 7:31 7:22 7:39 7:29 7:37 7:10 7:45 8:00 7:37 8:12 8:24 7:45 8:14 7:54 7:50 8:12 2:50

Pace

8% 40% 37% 14% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 7:04 7:04 7:04 142 120-154 1003 179 162-192 16/46
2.00 14:07 7:03 7:03 152 148-160 1072 177 172-182 10/25
3.00 21:26 7:19 7:19 149 137-160 1090 175 168-182 11/27
4.00 28:24 6:58 6:58 157 149-163 1093 175 120-180 0/23
5.00 35:37 7:14 7:14 162 153-169 1170 175 172-178 18/18
6.00 42:45 7:08 7:08 162 153-171 1157 176 170-180 12/16
7.00 49:57 7:11 7:11 162 155-166 1164 176 168-178 3/7
8.00 57:24 7:27 7:27 162 156-167 1207 176 172-180 14/13
9.00 1:04:48 7:24 7:24 159 149-163 1176 177 172-180 10/13
10.00 1:12:14 7:27 7:27 161 157-166 1199 176 170-180 10/5
11.00 1:19:45 7:31 7:31 160 156-163 1203 177 170-180 9/2
12.00 1:27:07 7:22 7:22 157 151-163 1155 177 170-188 7/19
13.00 1:34:46 7:39 7:39 157 152-161 1201 176 168-182 11/10
14.00 1:42:15 7:29 7:29 157 151-161 1176 177 170-180 8/11
15.00 1:49:52 7:37 7:37 158 153-162 1203 177 170-180 9/7
16.00 1:57:03 7:10 7:10 159 152-165 1140 178 172-190 4/36
17.00 2:04:47 7:44 7:44 161 151-167 1246 177 172-180 32/10
18.00 2:12:46 7:59 7:59 162 154-168 1294 175 170-180 23/8
19.00 2:20:24 7:38 7:38 164 151-178 1251 176 172-180 6/13
20.00 2:28:36 8:12 8:12 162 152-177 1328 175 168-180 19/12
21.00 2:37:00 8:25 8:25 162 156-169 1363 175 168-178 30/4
22.00 2:44:45 7:44 7:44 169 152-183 1308 177 170-180 5/30
23.00 2:52:59 8:14 8:14 165 153-177 1359 175 120-180 4/19
24.00 3:00:52 7:53 7:53 163 158-168 1284 176 168-182 5/20
25.00 3:08:42 7:50 7:50 162 153-170 1269 177 170-180 4/17
26.00 3:16:54 8:12 8:12 167 160-180 1370 175 156-178 10/10
26.40 3:19:43 2:49 7:03 168 165-177 1183 177 120-190 2/4

Heart

160/183max
  • Show Beats/Mile

Elevation

Asc 42m, Range 139m, Flat prediction 3:18:36
Elevation Graph
Biggest Climbs (m) Min/mi
29 2.3% 8:23
22 3.5% 7:44
19 2.5% 7:54
16 4.8% 7:21
15 2.5% 7:34
12 1.9% 7:43
See your biggest climbs

Cadence

176 (192 max) Stride Length: 121cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.8 176 26.4 3:19:19 7:34
Walk 0.2 120 0 24 10:47

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:37 6:32 50.48% More
800m 3:22 6:46 57.15% More
1km 4:13 6:48 59.83% More
Mile 6:50 6:50 63.51% More
5k 21:59 7:05 65.92% More
5 miles 35:33 7:07 66.41% More
10k 44:17 7:08 66.54% More
10 miles 1:12:14 7:13 66.93% More
Half 1:35:27 7:17 67.36% More
20 miles 2:28:36 7:26 67.09% More
Mara 3:18:14 7:34 67.20% More

Predictions

Dist Time Per Mile WAVA
1M 6:01 6:01 72.18
5km 20:14 6:31 71.62
5M 33:40 6:44 70.11
10km 42:29 6:50 69.35
10M 1:10:41 7:04 68.40
Half 1:34:21 7:12 67.60
20M 2:28:23 7:25 67.19
Mara 3:18:06 7:34 67.25
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