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Sat 18th May 2024 at 12:05pm by SeanMc

Run > Marathon Pace
  • Not good
  • Time
    3:00:02
  • Miles
    20.61
  • Min/mi
    8:44
  • Pacing
    77.5%
  • WAVA
    64.07
  • Stride(cm)
    103
  • Cals
    1576
  • Cadence
    178
  • BPM
    121
  • %MHR
    70.9
  • B/mi
    1059
  • Asc(m)
    544
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

1) 1mi - 8:47(8:47/mi) 106/112bpm [931b/mi] 73cal 6.83/8.83mph
2) 1mi - 8:54(8:54/mi) 111/115bpm [987b/mi] 77cal 6.75/6.97mph
3) 1mi - 8:48(8:48/mi) 112/121bpm [986b/mi] 73cal 6.82/7.45mph
4) 1mi - 8:59(8:59/mi) 111/117bpm [998b/mi] 69cal 6.68/7.2mph
5) 1mi - 9:03(9:03/mi) 110/113bpm [995b/mi] 62cal 6.63/6.99mph
6) 1mi - 8:55(8:55/mi) 114/125bpm [1016b/mi] 68cal 6.73/7.08mph
7) 1mi - 8:48(8:48/mi) 114/118bpm [1003b/mi] 64cal 6.82/7.1mph
8) 1mi - 10:36(10:36/mi) 112/123bpm [1188b/mi] 70cal 5.66/7.85mph
9) 1mi - 8:51(8:51/mi) 120/126bpm [1061b/mi] 76cal 6.78/7.51mph
10) 1mi - 8:26(8:26/mi) 119/122bpm [1004b/mi] 66cal 7.12/7.35mph
11) 1mi - 8:22(8:22/mi) 123/128bpm [1029b/mi] 75cal 7.18/7.58mph
12) 1mi - 8:33(8:33/mi) 122/130bpm [1043b/mi] 73cal 7.02/7.33mph
13) 1mi - 8:24(8:24/mi) 125/130bpm [1051b/mi] 79cal 7.14/7.47mph
14) 1mi - 10:34(10:34/mi) 121/128bpm [1279b/mi] 77cal 5.68/8.06mph
15) 1mi - 8:38(8:38/mi) 128/136bpm [1104b/mi] 85cal 6.95/7.31mph
16) 1mi - 8:01(8:01/mi) 130/137bpm [1042b/mi] 82cal 7.49/8.06mph
17) 1mi - 8:12(8:12/mi) 132/137bpm [1083b/mi] 86cal 7.31/7.68mph
18) 1mi - 8:17(8:17/mi) 132/138bpm [1094b/mi] 83cal 7.24/7.53mph
19) 1mi - 8:09(8:09/mi) 136/141bpm [1109b/mi] 90cal 7.36/7.97mph
20) 1mi - 7:48(7:48/mi) 140/146bpm [1091b/mi] 92cal 7.7/8.25mph
21) 0.61mi - 4:58(8:10/mi) 139/143bpm [1136b/mi] 56cal 7.34/8.14mph

Last long training run for MMMforH.
Very tired (Belfast 2 weeks ago and a few too many very short very fast runs in last 1 week
Terrible attitiude to strt with , but got better nad by last of 3 loops actually much better
Did 3 x 6m loops, a sombraro and a 400m loop
Thansk mum and Hari and Mammy for keeping mr going
Love Never Ends xxx
8:47 8:54 8:48 8:59 9:03 8:55 8:48 10:36 8:51 8:26 8:22 8:33 8:24 10:34 8:38 8:01 8:12 8:17 8:09 7:48 4:58

Pace

15% 74% 10% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:47 8:47 8:47 103 66-112 905 180 176-194 45/42
2.00 17:41 8:54 8:54 111 106-115 987 177 172-180 34/35
3.00 26:29 8:48 8:48 112 99-121 986 177 172-184 58/68
4.00 35:28 8:59 8:59 111 108-117 998 176 172-182 36/33
5.00 44:31 9:03 9:03 110 106-113 995 175 170-180 24/29
6.00 53:25 8:55 8:55 114 110-125 1016 177 172-180 47/43
7.00 1:02:13 8:48 8:48 114 111-118 1003 177 172-182 31/27
8.00 1:12:50 10:36 10:36 112 84-123 1187 175 122-190 33/34
9.00 1:21:40 8:51 8:51 120 110-126 1061 177 174-182 40/39
10.00 1:30:06 8:26 8:26 119 114-122 1004 178 174-186 77/87
11.00 1:38:28 8:22 8:22 123 119-128 1029 178 174-184 37/27
12.00 1:47:01 8:33 8:33 122 117-129 1043 177 174-188 30/39
13.00 1:55:25 8:24 8:24 126 118-130 1059 178 172-186 46/35
14.00 2:05:59 10:34 10:34 122 113-128 1289 174 86-190 39/31
15.00 2:14:37 8:37 8:37 129 121-136 1112 179 176-188 56/45
16.00 2:22:38 8:01 8:01 130 121-137 1043 181 176-188 46/72
17.00 2:30:50 8:12 8:12 132 127-137 1083 180 176-186 27/24
18.00 2:39:07 8:17 8:17 132 129-138 1094 181 176-186 32/30
19.00 2:47:16 8:09 8:09 136 130-140 1109 182 176-190 69/61
20.00 2:55:04 7:47 7:47 140 135-146 1090 185 178-190 38/40
20.61 3:00:02 4:58 8:12 139 134-142 1140 183 180-190 23/19

Heart

121/146max
  • Show Beats/Mile

Elevation

Asc 544m, Range 51m, Flat prediction 3:00:18
Elevation Graph
Biggest Climbs (m) Min/mi
24 7.4% 9:19
23 7.6% 8:35
16 12.1% 9:28
15 3.0% 8:02
12 9.7% 9:23
12 5.4% 7:46
See your biggest climbs

Cadence

178 (194 max) Stride Length: 103cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.5 178 20.5 2:57:25 8:38
Walk 1.4 114 0.1 2:32 42:21
Still 0.0 - - 5 -

Photos

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:50 7:21 48.57% More
800m 3:45 7:33 56.55% More
1km 4:42 7:35 59.47% More
Mile 7:46 7:46 62.73% More
5k 25:00 8:03 64.03% More
5 miles 40:24 8:05 64.84% More
10k 50:38 8:09 64.69% More
10 miles 1:24:47 8:29 63.56% More
Half 1:51:26 8:30 64.44% More
20 miles 2:54:44 8:44 63.89% More

Predictions

Dist Time Per Mile WAVA
1M 7:17 7:17 66.83
5km 24:14 7:48 66.07
5M 40:07 8:01 65.29
10km 50:31 8:08 64.83
10M 1:23:39 8:22 64.43
Half 1:51:22 8:30 63.95
20M 2:54:23 8:43 64.02
Mara 3:52:11 8:52 64.38
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