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Sun 23rd Apr 2023 at 10:04am by the hickmanator

Run > Race
  • Time
    4:05:34
  • Miles
    26.23
  • Min/mi
    9:22
  • Pacing
    70.1%
  • WAVA
    60.94
  • Stride(cm)
    107
  • Cals
    2797
  • Cadence
    161
  • BPM
    145
  • %MHR
    84.1
  • B/mi
    1354
  • Asc(m)
    777
  • Hillscore
    35
  • Surface
    Road

Notes & Comments

500ml iso drink in vest. Jelly’s 2.5/7.5/12.5 beta gels 5/10/15/ caff 20 target 8min pace pace drop at 18 and halting cramp at 23,24,25 so walked with David & Tracey. Maybe needed more fluid
===
1) 1mi - 8:20(8:20/mi) 139/151bpm [1159b/mi] 104cal 7.19/7.6mph
2) 1mi - 8:03(8:03/mi) 141/153bpm [1135b/mi] 103cal 7.46/7.66mph
3) 1mi - 7:58(7:58/mi) 148/160bpm [1179b/mi] 105cal 7.53/8.2mph
4) 1mi - 7:55(7:55/mi) 150/155bpm [1188b/mi] 104cal 7.57/7.87mph
5) 1mi - 7:56(7:56/mi) 151/158bpm [1198b/mi] 106cal 7.56/8.04mph
6) 1mi - 8:04(8:04/mi) 153/159bpm [1233b/mi] 109cal 7.44/7.95mph
7) 1mi - 8:00(8:00/mi) 153/163bpm [1224b/mi] 102cal 7.5/7.83mph
8) 1mi - 8:06(8:06/mi) 152/156bpm [1230b/mi] 104cal 7.41/7.95mph
9) 1mi - 8:01(8:01/mi) 151/158bpm [1211b/mi] 106cal 7.48/7.95mph
10) 1mi - 7:59(7:59/mi) 155/160bpm [1238b/mi] 104cal 7.51/7.7mph
11) 1mi - 8:02(8:02/mi) 154/160bpm [1236b/mi] 105cal 7.48/7.72mph
12) 1mi - 7:59(7:59/mi) 152/159bpm [1214b/mi] 106cal 7.51/7.76mph
13) 1mi - 8:07(8:07/mi) 153/162bpm [1241b/mi] 104cal 7.4/7.97mph
14) 1mi - 8:09(8:09/mi) 157/168bpm [1281b/mi] 105cal 7.36/7.68mph
15) 1mi - 8:28(8:28/mi) 163/174bpm [1379b/mi] 110cal 7.09/7.6mph
16) 1mi - 8:56(8:56/mi) 155/159bpm [1384b/mi] 110cal 6.72/7.26mph
17) 1mi - 8:33(8:33/mi) 158/167bpm [1350b/mi] 106cal 7.02/7.49mph
18) 1mi - 8:45(8:45/mi) 159/171bpm [1392b/mi] 107cal 6.86/7.45mph
19) 1mi - 9:09(9:09/mi) 157/172bpm [1437b/mi] 112cal 6.56/7.26mph
20) 1mi - 11:03(11:03/mi) 158/176bpm [1745b/mi] 117cal 5.43/6.97mph
21) 1mi - 10:15(10:15/mi) 156/173bpm [1599b/mi] 113cal 5.85/6.99mph
22) 1mi - 10:32(10:32/mi) 148/174bpm [1558b/mi] 119cal 5.7/7.06mph
23) 1mi - 15:50(15:50/mi) 125/159bpm [1980b/mi] 104cal 3.79/6.95mph
24) 1mi - 14:28(14:28/mi) 110/138bpm [1591b/mi] 101cal 4.15/6.32mph
25) 1mi - 14:59(14:59/mi) 103/130bpm [1544b/mi] 105cal 4/6.39mph
26) 1mi - 10:02(10:02/mi) 132/156bpm [1324b/mi] 101cal 5.98/6.93mph
27) 0.23mi - 1:56(8:30/mi) 147/155bpm [1250b/mi] 25cal 7.06/7.26mph
8:20 8:03 7:58 7:55 7:56 8:04 8:00 8:06 8:01 7:59 8:02 7:59 8:07 8:09 8:28 8:56 8:33 8:45 9:09 11:03 10:15 10:32 15:50 14:28 14:59 10:02 1:56

Pace

14% 3% 9% 44% 30%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:20 8:20 8:20 138 94-151 1151 162 156-168 38/34
2.00 16:23 8:03 8:03 141 131-153 1135 165 162-170 40/44
3.00 24:21 7:58 7:58 148 141-160 1179 167 162-170 34/37
4.00 32:17 7:56 7:56 150 145-153 1189 167 162-170 42/43
5.00 40:13 7:56 7:56 151 145-157 1198 168 162-170 39/38
6.00 48:16 8:04 8:04 153 142-159 1233 168 164-172 40/34
7.00 56:16 8:00 8:00 153 147-163 1224 168 164-172 45/51
8.00 1:04:22 8:05 8:05 152 147-156 1230 168 164-172 30/29
9.00 1:12:23 8:02 8:02 151 138-158 1212 170 166-174 41/39
10.00 1:20:22 7:59 7:59 155 151-159 1238 171 168-174 29/40
11.00 1:28:24 8:02 8:02 154 143-160 1236 172 168-178 43/31
12.00 1:36:23 7:59 7:59 152 139-159 1214 173 166-176 39/47
13.00 1:44:30 8:07 8:07 153 141-161 1242 173 168-176 33/39
14.00 1:52:40 8:09 8:09 157 152-168 1281 172 168-176 42/33
15.00 2:01:07 8:28 8:28 163 154-174 1379 171 164-176 35/30
16.00 2:10:03 8:56 8:56 155 144-159 1384 169 122-174 34/40
17.00 2:18:35 8:32 8:32 158 150-167 1349 173 170-174 28/26
18.00 2:27:20 8:45 8:45 159 145-170 1392 171 122-176 43/31
19.00 2:36:30 9:09 9:09 158 152-171 1447 168 122-174 38/42
20.00 2:47:32 11:02 11:02 159 130-176 1755 160 116-172 39/37
21.00 2:57:47 10:15 10:15 156 141-172 1598 159 112-228 40/46
22.00 3:08:19 10:32 10:32 147 123-174 1548 157 82-178 44/47
23.00 3:24:09 15:50 15:50 127 104-159 2011 140 96-182 30/31
24.00 3:38:37 14:28 14:28 110 88-138 1591 129 80-234 34/26
25.00 3:53:36 14:59 14:59 103 84-128 1544 128 90-174 32/34
26.00 4:03:38 10:02 10:02 132 99-156 1324 162 124-180 25/36
26.23 4:05:34 1:56 8:31 147 141-154 1252 173 168-178 12/7

Heart

145/176max
  • Show Beats/Mile

Elevation

Asc 777m, Range 28m, Flat prediction 4:08:48
Elevation Graph
Biggest Climbs (m) Min/mi
20 4.6% 8:11
20 3.3% 8:13
20 3.0% 8:04
16 6.3% 8:11
16 5.3% 8:21
16 2.8% 8:40
See your biggest climbs

Cadence

161 (234 max) Stride Length: 107cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 81.4 169 23.4 3:20:00 8:33
Walk 17.8 121 2.8 43:39 15:20
Still 0.8 - - 1:55 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:52 7:31 47.48% More
800m 3:51 7:45 55.07% More
1km 4:50 7:46 58.00% More
Mile 7:48 7:48 62.44% More
5k 24:34 7:54 65.18% More
5 miles 39:46 7:57 65.86% More
10k 49:36 7:59 66.03% More
10 miles 1:19:56 8:00 67.42% More
Half 1:45:06 8:01 68.32% More
20 miles 2:47:32 8:23 66.64% More
Mara 4:05:20 9:22 60.93% More

Predictions

Dist Time Per Mile WAVA
1M 7:42 7:42 63.21
5km 25:36 8:14 62.54
5M 42:23 8:29 61.80
10km 53:21 8:35 61.39
10M 1:28:21 8:50 61.00
Half 1:57:38 8:59 60.54
20M 3:04:13 9:13 60.60
Mara 4:05:16 9:22 60.94
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