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Sun 8th Oct 2023 at 10:09am by Autumnleaves

Run > Race
  • Good
  • breezy
  • v warm
  • Time
    2:46:35
  • Miles
    16.36
  • Min/mi
    10:11
  • Pacing
    77.3%
  • WAVA
    57.86
  • Stride(cm)
    92
  • Cals
    1675
  • Cadence
    171
  • BPM
    150
  • %MHR
    81.2
  • B/mi
    1529
  • Asc(m)
    661
  • Hillscore
    23
  • Surface
    Road

Notes & Comments

13 comments
Actually not displeased with this despite how it might look! Felt I paced it well but as you can see, in mile 13 my heart rate got a bit high, I stopped to use a loo and felt a bit peculiar, rather like Capesthorne. Decided after that to walk the uphills, of which there were still a few to come! The sun beat down, the breeze disappeared and it did become a bit of a slog. Vrap pushed me to a decent finish pace! As a wise runner from Arizona once said - you can't outrun the heat.

Split Summary
===
1) 1mi - 9:44(9:44/mi) 147/162bpm [1430b/mi] 106cal 6.17/6.8mph
2) 1mi - 9:21(9:21/mi) 138/142bpm [1290b/mi] 94cal 6.42/6.93mph
3) 1mi - 9:11(9:11/mi) 144/149bpm [1322b/mi] 98cal 6.53/7.76mph
4) 1mi - 9:28(9:28/mi) 148/155bpm [1401b/mi] 103cal 6.34/6.62mph
5) 1mi - 9:05(9:05/mi) 148/151bpm [1344b/mi] 98cal 6.61/6.85mph
6) 1mi - 9:23(9:23/mi) 150/160bpm [1406b/mi] 102cal 6.4/6.8mph
7) 1mi - 9:21(9:21/mi) 152/154bpm [1421b/mi] 103cal 6.42/7.01mph
8) 1mi - 9:23(9:23/mi) 154/157bpm [1446b/mi] 105cal 6.39/6.93mph
9) 1mi - 9:24(9:24/mi) 155/158bpm [1458b/mi] 107cal 6.38/7.03mph
10) 1mi - 9:15(9:15/mi) 157/159bpm [1453b/mi] 104cal 6.48/6.78mph
11) 1mi - 9:30(9:30/mi) 157/160bpm [1490b/mi] 106cal 6.32/6.8mph
12) 1mi - 9:44(9:44/mi) 159/162bpm [1549b/mi] 112cal 6.16/6.7mph
13) 1mi - 12:46(12:46/mi) 153/171bpm [1953b/mi] 122cal 4.7/6.28mph
14) 1mi - 11:12(11:12/mi) 153/157bpm [1713b/mi] 112cal 5.36/5.57mph
15) 1mi - 12:58(12:58/mi) 150/156bpm [1945b/mi] 109cal 4.63/5.91mph
16) 1mi - 13:02(13:02/mi) 144/180bpm [1878b/mi] 62cal 4.6/6.28mph
17) 0.36mi - 3:48(10:32/mi) 151/161bpm [1591b/mi] 32cal 5.69/6.91mph
9:44 9:21 9:11 9:28 9:05 9:23 9:21 9:23 9:24 9:15 9:30 9:44 12:46 11:12 12:58 13:02 3:48
Bintmcskint
Fabulous!
northernslowcoach
Well done :)
Sombrero
Excellent :-) medal
Autumnleaves
Notes added :)
Ness
Well done! It was super hot out there today so the time you achieved is excellent!
RRR-CAZ 🇬🇧
Well done them hills at the backend were hard graft 👍
Was good to see you at the start 😀
TBR (TheBeardRunner)
Sorry I missed you. Great effort in that heat with the hills!
.B.
Well done, good work x
snogard
Well done, it was a bit warm
Cheeky’s Dad
Very well run! It was proper warm here just hanging around the garden
alpenrose
Great running, well done! :)
Corrah
Great stuff. Hope you are feeling okay now too. Sounds like it was a bit grim in the heat.
LindsD
Well run. Glad you are happy with it. Xx

Pace

26% 27% 43% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:37 4:37 9:14 142 84-162 1311 174 118-182 10/12
1.00 9:43 5:06 10:12 143 120-160 1458 174 168-178 35/26
1.50 14:14 4:31 9:03 137 133-141 1240 174 172-178 59/30
2.00 19:03 4:49 9:38 138 134-141 1330 173 170-176 49/77
2.50 23:26 4:23 8:45 143 138-147 1252 173 118-180 40/35
3.00 28:14 4:48 9:37 146 141-149 1404 172 168-176 15/40
3.50 33:05 4:51 9:42 147 140-151 1425 172 168-176 32/24
4.00 37:42 4:37 9:14 149 146-155 1377 173 170-176 21/13
4.50 42:20 4:38 9:16 149 141-151 1380 175 172-178 16/18
5.00 46:47 4:27 8:54 147 141-150 1308 175 172-176 15/22
5.50 51:31 4:43 9:27 149 146-159 1408 175 172-180 14/16
6.00 56:10 4:39 9:18 151 147-154 1405 176 172-178 18/26
6.50 1:00:43 4:33 9:07 151 148-154 1376 175 172-178 35/31
7.00 1:05:31 4:48 9:36 152 150-154 1458 177 174-182 25/15
7.50 1:10:20 4:49 9:38 154 151-156 1482 177 174-180 21/13
8.00 1:14:54 4:35 9:09 154 152-155 1409 179 176-182 20/17
8.50 1:19:47 4:53 9:45 155 153-157 1512 176 172-178 24/22
9.00 1:24:18 4:32 9:03 156 151-158 1412 178 174-182 18/10
9.50 1:29:06 4:47 9:34 156 154-158 1493 177 172-180 26/33
10.00 1:33:34 4:28 8:56 157 152-159 1403 177 172-182 9/22
10.50 1:38:15 4:41 9:23 157 152-160 1472 177 172-180 38/35
11.00 1:43:03 4:48 9:36 157 155-159 1508 177 172-180 31/36
11.50 1:48:00 4:57 9:54 159 156-161 1573 178 168-186 23/23
12.00 1:52:48 4:48 9:36 160 158-162 1535 179 172-186 14/12
12.50 1:58:26 5:38 11:16 157 140-169 1769 164 116-180 17/14
13.00 2:05:34 7:08 14:16 149 124-158 2125 165 106-178 22/17
13.50 2:11:11 5:38 11:15 153 150-154 1721 171 166-176 25/22
14.00 2:16:46 5:34 11:09 154 152-156 1717 172 166-176 18/38
14.50 2:23:00 6:14 12:29 152 148-156 1897 158 104-174 33/26
15.00 2:29:44 6:44 13:27 149 141-153 2005 150 104-176 61/42
15.50 2:36:39 6:55 13:50 149 140-180 2061 144 110-182 17/32
16.00 2:42:46 6:07 12:14 143 138-149 1750 162 118-180 55/55
16.36 2:46:34 3:48 10:33 152 147-161 1604 177 170-188 37/37

Heart

150/180max
  • Show Beats/Mile

Elevation

Asc 661m, Range 51m, Flat prediction 2:44:18
Elevation Graph
Biggest Climbs (m) Min/mi
22 14.7% 9:34
21 18.4% 8:42
19 9.0% 10:00
15 8.6% 18:25
14 8.4% 14:04
13 13.0% 11:23
See your biggest climbs

Cadence

171 (188 max) Stride Length: 92cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 92.4 175 15.7 2:33:59 9:47
Walk 7.5 116 0.6 12:26 19:38
Still 0.1 - - 9 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:00 8:03 51.27% More
800m 4:20 8:42 52.95% More
1km 5:31 8:52 53.97% More
Mile 9:03 9:03 55.44% More
5k 28:34 9:12 60.76% More
5 miles 46:19 9:16 60.64% More
10k 57:47 9:18 60.52% More
10 miles 1:33:11 9:19 62.03% More
Half 2:06:36 9:40 61.01% More

Predictions

Dist Time Per Mile WAVA
1M 7:44 7:44 64.89
5km 26:51 8:39 64.64
5M 45:17 9:03 62.03
10km 57:30 9:15 60.82
10M 1:36:59 9:42 59.60
Half 2:10:30 9:58 58.69
20M 3:27:44 10:23 56.77
Mara 4:39:29 10:40 55.26

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