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Sun 7th Apr 2024 at 9:59am by the hickmanator

Run > Race
  • Time
    3:23:22
  • Miles
    26.37
  • Min/mi
    7:43
  • Pacing
    95.2%
  • WAVA
    74.84
  • Stride(cm)
    118
  • Cals
    2759
  • Cadence
    177
  • BPM
    154
  • %MHR
    89.5
  • B/mi
    1188
  • Asc(m)
    680
  • Hillscore
    23
  • Surface
    Road

Notes & Comments

Caff gel at start jelly 45min beta gel 1:15 1:45 caff gel 2:10 swop at 18m iso gel 2:45 salt sticks 1:30 2:30 2:45 caff gum 2:15 3:00 ran with 3:30 pacer in wind
1) 1mi - 8:10(8:10/mi) 142/153bpm [1161b/mi] 107cal 7.34/8.2mph
2) 1mi - 7:49(7:49/mi) 149/158bpm [1166b/mi] 106cal 7.67/8.2mph
3) 1mi - 7:44(7:44/mi) 146/152bpm [1130b/mi] 102cal 7.75/8.1mph
4) 1mi - 7:35(7:35/mi) 146/151bpm [1107b/mi] 99cal 7.91/8.12mph
5) 1mi - 7:44(7:44/mi) 148/157bpm [1144b/mi] 101cal 7.76/8.52mph
6) 1mi - 7:44(7:44/mi) 149/159bpm [1153b/mi] 103cal 7.75/8.43mph
7) 1mi - 7:50(7:50/mi) 147/152bpm [1152b/mi] 99cal 7.65/8.56mph
8) 1mi - 7:48(7:48/mi) 147/yq155bpm [1147b/mi] 108cal 7.69/7.87mph
9) 1mi - 7:39(7:39/mi) 154/165bpm [1178b/mi] 107cal 7.85/8.25mph
10) 1mi - 7:44(7:44/mi) 154/162bpm [1191b/mi] 104cal 7.76/8.41mph
11) 1mi - 8:00(8:00/mi) 153/158bpm [1224b/mi] 108cal 7.5/8.06mph
12) 1mi - 7:58(7:58/mi) 152/160bpm [1210b/mi] 110cal 7.54/8.29mph
13) 1mi - 7:56(7:56/mi) 156/165bpm [1239b/mi] 107cal 7.56/7.81mph
14) 1mi - 7:45(7:45/mi) 155/162bpm [1200b/mi] 104cal 7.75/8.1mph
15) 1mi - 7:23(7:23/mi) 158/165bpm [1167b/mi] 99cal 8.12/8.72mph
16) 1mi - 7:30(7:30/mi) 159/165bpm [1193b/mi] 105cal 7.99/8.37mph
17) 1mi - 7:36(7:36/mi) 157/166bpm [1193b/mi] 106cal 7.9/8.2mph
18) 1mi - 7:38(7:38/mi) 156/165bpm [1191b/mi] 107cal 7.86/8.2mph
19) 1mi - 7:33(7:33/mi) 159/168bpm [1200b/mi] 108cal 7.95/8.22mph
20) 1mi - 7:25(7:25/mi) 158/167bpm [1172b/mi] 101cal 8.09/8.25mph
21) 1mi - 7:37(7:37/mi) 160/166bpm [1219b/mi] 108cal 7.87/8.29mph
22) 1mi - 7:35(7:35/mi) 158/168bpm [1198b/mi] 102cal 7.91/8.62mph
23) 1mi - 7:36(7:36/mi) 157/165bpm [1194b/mi] 105cal 7.89/8.27mph
24) 1mi - 7:28(7:28/mi) 162/168bpm [1210b/mi] 103cal 8.03/8.39mph
25) 1mi - 7:59(7:59/mi) 160/166bpm [1278b/mi] 106cal 7.51/7.7mph
26) 1mi - 7:51(7:51/mi) 164/169bpm [1288b/mi] 106cal 7.64/7.87mph
27) 0.37mi - 2:42(7:14/mi) 164/168bpm [1186b/mi] 38cal 8.3/8.45mph
8:10 7:49 7:44 7:35 7:44 7:44 7:50 7:48 7:39 7:44 8:00 7:58 7:56 7:45 7:23 7:30 7:36 7:38 7:33 7:25 7:37 7:35 7:36 7:28 7:59 7:51 2:42

Pace

14% 86%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:10 8:10 8:10 140 86-153 1144 166 86-176 44/23
2.00 16:01 7:50 7:50 148 144-157 1160 172 168-176 28/31
3.00 23:44 7:44 7:44 146 142-152 1128 172 164-178 30/41
4.00 31:20 7:35 7:35 146 144-151 1108 173 168-176 79/77
5.00 39:03 7:43 7:43 149 146-156 1151 174 170-176 56/52
6.00 46:47 7:44 7:44 149 135-159 1153 173 168-178 41/58
7.00 54:38 7:51 7:51 147 143-152 1155 174 170-176 54/56
8.00 1:02:26 7:48 7:48 147 136-155 1146 174 166-178 37/31
9.00 1:10:05 7:39 7:39 154 143-165 1178 176 172-182 28/21
10.00 1:17:49 7:44 7:44 154 145-162 1191 175 172-182 19/31
11.00 1:25:49 8:00 8:00 153 146-158 1224 173 168-180 28/26
12.00 1:33:47 7:58 7:58 152 142-160 1210 177 168-182 27/22
13.00 1:41:43 7:56 7:56 156 149-165 1239 175 168-178 22/16
14.00 1:49:27 7:44 7:44 155 150-162 1200 176 172-182 18/27
15.00 1:56:51 7:24 7:24 158 152-164 1168 178 174-182 15/25
16.00 2:04:21 7:30 7:30 159 153-165 1193 178 172-184 20/29
17.00 2:11:57 7:35 7:35 157 150-165 1192 179 172-184 22/20
18.00 2:19:35 7:38 7:38 156 150-165 1192 182 170-184 23/17
19.00 2:27:08 7:33 7:33 159 147-168 1200 183 178-184 24/17
20.00 2:34:33 7:25 7:25 158 152-167 1172 183 180-184 33/44
21.00 2:42:10 7:37 7:37 160 153-165 1219 183 180-186 28/19
22.00 2:49:45 7:35 7:35 158 151-167 1198 183 178-186 21/35
23.00 2:57:22 7:36 7:36 157 151-164 1194 183 180-184 58/40
24.00 3:04:50 7:28 7:28 162 150-167 1210 184 180-188 31/51
25.00 3:12:49 7:59 7:59 160 149-166 1278 183 178-188 19/21
26.00 3:20:40 7:51 7:51 164 158-169 1287 184 180-186 30/29
26.37 3:23:22 2:42 7:16 164 161-168 1191 187 182-190 12/14

Heart

154/169max
  • Show Beats/Mile

Elevation

Asc 680m, Range 53m, Flat prediction 3:22:36
Elevation Graph
Biggest Climbs (m) Min/mi
21 5.3% 8:41
19 4.1% 8:25
18 12.9% 7:21
18 13.1% 7:32
17 8.6% 7:47
16 6.6% 8:36
See your biggest climbs

Cadence

177 (190 max) Stride Length: 118cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 177 26.4 3:23:15 7:43
Walk 0.1 86 0 7 8:02

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:44 6:57 51.61% More
800m 3:33 7:08 60.22% More
1km 4:30 7:14 62.77% More
Mile 7:22 7:22 66.76% More
5k 23:14 7:29 69.50% More
5 miles 37:36 7:31 70.30% More
10k 46:44 7:31 70.75% More
10 miles 1:15:21 7:32 72.22% More
Half 1:39:29 7:36 72.88% More
20 miles 2:33:26 7:40 73.50% More
Mara 3:21:58 7:43 74.77% More

Predictions

Dist Time Per Mile WAVA
1M 6:20 6:20 77.64
5km 21:04 6:47 76.67
5M 34:54 6:59 75.74
10km 43:56 7:04 75.25
10M 1:12:46 7:17 74.78
Half 1:36:52 7:24 74.23
20M 2:31:42 7:35 74.34
Mara 3:21:59 7:43 74.76
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