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Sun 21st Apr 2024 at 10:05am by Alun

Run > Race
  • Amazing
  • breezy
  • cold
  • Time
    2:59:28
  • Miles
    26.20
  • Min/mi
    6:51
  • Pacing
    93.3%
  • WAVA
    80.02
  • Stride(cm)
    150
  • Cals
    2926
  • Watts
    429
  • Cadence
    157
  • BPM
    151
  • %MHR
    86.6
  • B/mi
    1033
  • Asc(m)
    128
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

1 comments
Probably a little bit too quick at the start, glute began to grumble on the Highway towards Canary Wharf and my stomach said NO as I prepared to take the 2 hour gel and subsequent water.
Hanging on along the Embankment and Birdcage Walk, just about made it to the finish thanks to the support from my family and friends, love you all!!
Over the moon with a sub 3 finish, a 27¾ minutes PB and an 18½ minutes M55 club record (last set in 2008, sorry Ivon).
🔴⚫🏃💪

1) 0.62mi - 4:19(6:57/mi) 131/141bpm [910b/mi] 65cal 444/551W
2) 0.62mi - 4:05(6:34/mi) 144/153bpm [946b/mi] 67cal 449/515W
3) 0.62mi - 4:06(6:36/mi) 149/152bpm [984b/mi] 68cal 475/575W
4) 0.62mi - 4:02(6:29/mi) 149/152bpm [967b/mi] 67cal 464/502W
5) 0.62mi - 3:52(6:14/mi) 146/150bpm [910b/mi] 63cal 471/537W
6) 0.62mi - 3:53(6:14/mi) 151/155bpm [942b/mi] 66cal 455/546W
7) 0.62mi - 4:03(6:32/mi) 147/151bpm [959b/mi] 66cal 404/459W
8) 0.62mi - 4:07(6:38/mi) 148/151bpm [982b/mi] 67cal 411/443W
9) 0.62mi - 4:06(6:35/mi) 150/152bpm [988b/mi] 68cal 424/489W
10) 0.62mi - 4:09(6:40/mi) 151/157bpm [1006b/mi] 69cal 419/455W
11) 0.62mi - 4:03(6:31/mi) 151/154bpm [984b/mi] 68cal 431/489W
12) 0.62mi - 4:08(6:38/mi) 150/155bpm [996b/mi] 69cal 433/505W
13) 0.62mi - 4:09(6:42/mi) 149/154bpm [997b/mi] 68cal 443/544W
14) 0.62mi - 4:12(6:45/mi) 149/153bpm [1005b/mi] 69cal 440/472W
15) 0.62mi - 4:14(6:48/mi) 150/154bpm [1020b/mi] 69cal 464/554W
16) 0.62mi - 4:04(6:33/mi) 151/153bpm [988b/mi] 68cal 451/488W
17) 0.62mi - 4:07(6:38/mi) 152/155bpm [1007b/mi] 69cal 463/539W
18) 0.62mi - 4:02(6:29/mi) 152/155bpm [986b/mi] 67cal 412/458W
19) 0.62mi - 4:07(6:38/mi) 152/157bpm [1007b/mi] 69cal 420/447W
20) 0.62mi - 4:09(6:40/mi) 153/160bpm [1020b/mi] 69cal 463/570W
21) 0.62mi - 4:08(6:39/mi) 153/156bpm [1017b/mi] 68cal 466/577W
22) 0.62mi - 4:05(6:34/mi) 153/157bpm [1006b/mi] 68cal 431/493W
23) 0.62mi - 4:06(6:36/mi) 153/157bpm [1009b/mi] 68cal 434/515W
24) 0.62mi - 4:05(6:35/mi) 151/155bpm [994b/mi] 67cal 427/484W
25) 0.62mi - 4:09(6:41/mi) 154/156bpm [1030b/mi] 70cal 424/526W
26) 0.62mi - 4:14(6:48/mi) 153/157bpm [1041b/mi] 69cal 400/493W
27) 0.62mi - 4:14(6:49/mi) 151/154bpm [1030b/mi] 69cal 405/446W
28) 0.62mi - 4:16(6:52/mi) 152/155bpm [1045b/mi] 69cal 463/529W
29) 0.62mi - 4:14(6:49/mi) 153/156bpm [1042b/mi] 69cal 459/720W
30) 0.62mi - 4:11(6:43/mi) 153/156bpm [1029b/mi] 69cal 455/733W
31) 0.62mi - 4:16(6:52/mi) 152/155bpm [1044b/mi] 69cal 456/752W
32) 0.62mi - 4:12(6:46/mi) 151/156bpm [1022b/mi] 68cal 456/674W
33) 0.62mi - 4:21(7:00/mi) 152/155bpm [1064b/mi] 69cal 397/481W
34) 0.62mi - 4:24(7:05/mi) 153/159bpm [1084b/mi] 70cal 420/448W
35) 0.62mi - 4:16(6:51/mi) 154/157bpm [1056b/mi] 70cal 408/452W
36) 0.62mi - 4:24(7:04/mi) 154/158bpm [1089b/mi] 71cal 402/434W
37) 0.62mi - 4:26(7:08/mi) 154/157bpm [1100b/mi] 71cal 408/500W
38) 0.62mi - 4:19(6:57/mi) 154/158bpm [1069b/mi] 70cal 399/445W
39) 0.62mi - 4:27(7:09/mi) 153/158bpm [1095b/mi] 71cal 392/479W
40) 0.62mi - 4:32(7:18/mi) 153/156bpm [1117b/mi] 71cal 388/484W
41) 0.62mi - 4:34(7:21/mi) 153/157bpm [1123b/mi] 71cal 375/418W
42) 0.62mi - 4:36(7:24/mi) 152/156bpm [1124b/mi] 71cal 379/421W
43) 0.12mi - 3:02(7:28/mi) 149/153bpm [1113b/mi] 47cal 396/441W
4:19 4:05 4:06 4:02 3:52 3:53 4:03 4:07 4:06 4:09 4:03 4:08 4:09 4:12 4:14 4:04 4:07 4:02 4:07 4:09 4:08 4:05 4:06 4:05 4:09 4:14 4:14 4:16 4:14 4:11 4:16 4:12 4:21 4:24 4:16 4:24 4:26 4:19 4:27 4:32 4:34 4:36 3:09
Bowman 🇸🇪
Great job! 👏
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

3% 53% 42% 2%

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.
1.00 6:50 6:50 6:50 135 96-147 922 165 162-170 442 299-551 12/5
2.00 13:24 6:34 6:34 149 143-153 979 166 162-170 469 415-575 12/9
3.00 19:46 6:22 6:22 148 138-152 942 164 162-176 470 405-537 3/33
4.00 26:03 6:17 6:17 149 143-155 937 163 158-172 440 329-546 11/27
5.00 32:39 6:36 6:36 148 143-151 977 162 158-170 410 366-459 8/11
6.00 39:16 6:37 6:37 150 146-157 992 160 156-170 422 391-489 8/6
7.00 45:52 6:36 6:36 151 147-154 997 160 158-170 428 378-489 10/13
8.00 52:31 6:39 6:39 149 144-155 992 158 154-166 439 345-536 10/11
9.00 59:19 6:48 6:48 149 145-154 1012 158 156-162 451 365-554 13/10
10.00 1:05:55 6:36 6:36 150 145-154 990 160 156-168 455 403-515 12/11
11.00 1:12:28 6:33 6:33 152 147-155 995 159 156-166 439 366-539 7/8
12.00 1:19:03 6:35 6:35 152 149-157 1001 159 156-168 424 373-465 8/6
13.00 1:25:44 6:41 6:41 153 148-160 1022 158 154-170 471 392-577 21/14
14.00 1:32:19 6:35 6:35 153 150-157 1008 155 40-164 435 107-515 7/12
15.00 1:38:54 6:35 6:35 151 114-155 994 157 154-164 426 382-484 11/10
16.00 1:45:39 6:45 6:45 153 150-156 1033 156 152-168 414 366-526 8/10
17.00 1:52:30 6:51 6:51 152 147-157 1040 155 152-162 418 336-493 11/10
18.00 1:59:19 6:49 6:49 153 148-156 1043 154 152-166 461 371-720 11/7
19.00 2:06:21 7:02 7:02 152 150-156 1069 153 150-158 450 304-733 15/9
20.00 2:12:54 6:34 6:34 151 148-156 991 153 150-156 457 336-752 8/18
21.00 2:19:58 7:03 7:03 152 147-159 1073 153 150-158 407 361-448 11/5
22.00 2:26:55 6:57 6:57 154 151-158 1070 153 150-156 407 369-452 8/9
23.00 2:34:01 7:06 7:06 154 150-157 1094 152 150-154 405 351-500 13/9
24.00 2:41:01 7:01 7:01 154 149-158 1080 152 150-160 401 337-479 5/14
25.00 2:48:20 7:18 7:18 153 149-156 1118 151 148-154 381 332-484 6/7
26.00 2:55:39 7:20 7:20 152 148-157 1114 152 148-154 377 350-421 7/6
26.52 2:59:33 3:54 7:32 150 146-153 1130 151 148-156 394 348-441 5/2

Heart

151/160max
  • Show Beats/Mile

Elevation

Asc 128m, Range 54m, Flat prediction 2:59:27
Elevation Graph
Biggest Climbs (m) Min/mi
11 2.2% 6:54
See your biggest climbs

Power

429W (752 max)
Power Graph
Power Bands

Cadence

157 (176 max) Stride Length: 150cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 157 26.5 2:59:21 6:46
Walk 0.1 71 0 12 6:40

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:22 5:29 63.39% More
800m 2:59 6:01 68.68% More
1km 3:45 6:03 72.05% More
Mile 6:09 6:09 76.03% More
5k 19:54 6:24 77.72% More
5 miles 32:23 6:29 78.03% More
10k 40:24 6:30 78.15% More
10 miles 1:05:37 6:34 79.10% More
Half 1:26:07 6:34 80.26% More
20 miles 2:12:53 6:39 80.78% More
Mara 2:57:10 6:46 81.07% More

Predictions

Dist Time Per Mile WAVA
1M 5:29 5:29 85.33
5km 18:25 5:56 84.00
5M 30:36 6:07 82.58
10km 38:36 6:13 81.80
10M 1:04:10 6:25 80.90
Half 1:25:37 6:32 80.06
20M 2:14:31 6:44 79.81
Mara 2:59:28 6:51 80.03

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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