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Sun 21st Jan 2024 at 10:33am by Autumnleaves

Run > Race

Four Villages Half Marathon

Good
windy

Follow User
0 👍

Time
2:10:41
Miles
13.24
Min/mi
9:52
Pacing
87.1%
WAVA
60.53
Stride(cm)
94
Cals
1428
Watts
264
Cadence
174
BPM
156
%MHR
84.1
B/mi
1536
Asc(m)
202
Hillscore
11
Surface
Road

Notes & Comments

12 comments

4 Villages. Overall quite pleased with this under the circumstances. I ran to a pretty steady effort and roughly even split at halfway. It was windy most of the time which definitely had an impact! Was disciplined about fuelling and took water properly at the 3 water stations. Legs were tired at the end but felt strong enough.
Split Summary
===
1) 1mi - 9:40(9:40/mi) 144/157bpm [1392b/mi] 103cal 291/336W
2) 1mi - 10:08(10:08/mi) 151/154bpm [1530b/mi] 110cal 289/342W
3) 1mi - 9:13(9:13/mi) 152/154bpm [1401b/mi] 102cal 269/301W
4) 1mi - 9:21(9:21/mi) 154/155bpm [1440b/mi] 103cal 282/306W
5) 1mi - 10:01(10:01/mi) 156/160bpm [1564b/mi] 109cal 264/333W
6) 1mi - 10:03(10:03/mi) 155/160bpm [1557b/mi] 110cal 245/321W
7) 1mi - 9:40(9:40/mi) 158/159bpm [1529b/mi] 108cal 264/318W
8) 1mi - 10:42(10:42/mi) 157/160bpm [1680b/mi] 114cal 243/315W
9) 1mi - 11:08(11:08/mi) 155/160bpm [1725b/mi] 115cal 238/318W
10) 1mi - 9:56(9:56/mi) 158/160bpm [1569b/mi] 109cal 258/353W
11) 1mi - 10:20(10:20/mi) 160/165bpm [1653b/mi] 113cal 251/343W
12) 1mi - 9:03(9:03/mi) 161/164bpm [1456b/mi] 102cal 263/310W
13) 1mi - 9:18(9:18/mi) 162/165bpm [1507b/mi] 105cal 262/318W
14) 0.24mi - 2:08(8:55/mi) 164/166bpm [1462b/mi] 25cal 262/292W

9:40 10:08 9:13 9:21 10:01 10:03 9:40 10:42 11:08 9:56 10:20 9:03 9:18 2:08

	Ness Excellent running. Well done 👍
	northernslowcoach Very well run you
	Flatlander Was it quick enough for you to catch your train? It looks like you had lots of stretches where you had either a headwind of a tailwind. Hope you survived the wind alright.
	EvilPixie Well done 👍
	Sombrero Well done 👏
	RRR-CAZ 🇬🇧 Well done 👍
	Bintmcskint Blimey! Great running
	.B. Fab stuff, well done
	LindsD Good running. Hope you enjoyed it x
	Corrah Great going. Well done xx
	Autumnleaves Notes added
	larkim Well done, and nice to see you at the end!

Pace

15%

46%

34%

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	4:44	4:44	9:28	141 100-157	1334	172 90-178	287 57-321	13/10
1.00	9:40	4:56	9:52	147 145-149	1450	176 174-178	295 272-336	14/4
1.50	14:33	4:53	9:47	150 147-151	1467	175 172-178	289 266-310	11/6
2.00	19:47	5:14	10:28	151 149-154	1582	173 166-176	289 230-342	20/3
2.50	24:17	4:29	8:58	150 148-153	1346	173 170-178	274 241-301	6/23
3.00	29:01	4:44	9:28	153 151-154	1448	174 170-178	265 245-297	9/6
3.50	33:39	4:38	9:16	153 151-155	1417	174 172-176	287 269-306	5/13
4.00	38:22	4:43	9:26	154 153-155	1453	174 172-178	276 259-300	10/12
4.50	43:19	4:58	9:55	155 154-157	1538	175 172-178	269 221-319	15/17
5.00	48:23	5:04	10:07	157 155-160	1590	174 172-178	260 225-333	14/5
5.50	53:40	5:17	10:34	153 146-158	1616	171 94-178	253 9-321	9/10
6.00	58:26	4:46	9:32	158 155-160	1506	175 174-178	260 236-303	11/6
6.50	1:03:18	4:52	9:44	158 155-159	1538	174 172-176	263 238-318	16/12
7.00	1:08:06	4:49	9:37	158 157-159	1520	176 172-180	265 244-296	11/12
7.50	1:13:14	5:07	10:14	157 155-158	1608	175 172-178	252 224-312	15/7
8.00	1:18:48	5:35	11:09	156 148-160	1740	169 104-180	245 113-315	17/6
8.50	1:24:10	5:22	10:44	155 149-157	1665	171 118-180	239 129-318	15/5
9.00	1:29:56	5:45	11:31	155 149-160	1785	163 106-184	241 135-315	30/6
9.50	1:34:50	4:54	9:48	158 156-160	1548	178 172-184	264 192-353	10/24
10.00	1:39:52	5:02	10:04	158 153-160	1591	175 172-178	252 215-318	17/11
10.50	1:45:37	5:45	11:30	158 150-161	1818	168 122-178	242 95-321	26/10
11.00	1:50:12	4:35	9:10	162 158-165	1484	178 170-184	264 210-343	17/22
11.50	1:54:50	4:38	9:16	162 158-164	1502	178 172-182	251 223-301	11/13
12.00	1:59:14	4:24	8:49	160 157-162	1410	179 176-182	275 218-310	6/38
12.50	2:03:49	4:34	9:08	161 158-165	1471	177 174-180	273 218-318	4/30
13.00	2:08:33	4:44	9:28	163 161-165	1543	178 174-184	251 196-314	10/12
13.24	2:10:41	2:08	8:56	164 163-166	1465	178 176-182	262 239-292	5/9

Heart

156/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 202m, Range 96m, Flat prediction 2:07:43

Elevation Graph

Biggest Climbs (m)	Min/mi
27 4.8%	12:42
23 2.0%	10:19
18 3.4%	10:51
14 1.5%	10:25
13 3.0%	11:00
13 1.3%	9:57
See your biggest climbs

Power

264W (353 max)

Power Graph

Power Bands

Cadence

174 (184 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.3	175	13.1	2:07:08	9:44
Walk	2.5	117	0.2	3:16	18:31
Still	0.2	-	-	17	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
100m	25	6:47	51.97%	More
200m	55	7:19	53.25%	More
400m	2:02	8:10	51.01%	More
800m	4:17	8:37	54.23%	More
1km	5:24	8:42	55.79%	More
Mile	8:54	8:54	57.03%	More
5k	29:20	9:26	59.90%	More
5 miles	48:18	9:40	58.88%	More
10k	1:00:25	9:43	58.59%	More
10 miles	1:39:26	9:57	58.87%	More
Half	2:09:21	9:52	60.49%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:39	7:39	66.36
5km	26:34	8:33	66.13
5M	44:50	8:58	63.43
10km	56:55	9:10	62.20
10M	1:36:00	9:36	60.97
Half	2:09:10	9:52	60.06
20M	3:25:37	10:17	58.11
Mara	4:36:38	10:34	56.57

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