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Mon 17th Apr 2017 at 10:00am by G-Dawg

Run > Race

  • v warm
  • Time
    3:19:43
  • Miles
    26.40
  • Min/mi
    7:34
  • Pacing
    92.1%
  • WAVA
    67.30
  • Stride(cm)
    121
  • Cals
    3495
  • Cadence
    176
  • BPM
    160
  • %MHR
    97.4
  • B/mi
    1209
  • Asc(m)
    42
  • Hillscore
    14
  • Surface
    Road

Notes & Comments

Incredibly hot and hilly. Right glute and hammy held up well.

Split Summary
===
1) 1m - 7:04(7:04/m) 143/155bpm 118cal 8.5/8.97mph
2) 1m - 7:03(7:03/m) 152/160bpm 126cal 8.51/9.16mph
3) 1m - 7:19(7:19/m) 149/161bpm 126cal 8.2/9.02mph
4) 1m - 6:57(6:57/m) 157/163bpm 126cal 8.62/9.62mph
5) 1m - 7:13(7:13/m) 162/169bpm 135cal 8.31/9.23mph
6) 1m - 7:09(7:09/m) 161/172bpm 133cal 8.39/8.85mph
7) 1m - 7:11(7:11/m) 161/168bpm 133cal 8.36/8.6mph
8) 1m - 7:27(7:27/m) 162/167bpm 138cal 8.05/8.52mph
9) 1m - 7:24(7:24/m) 159/165bpm 133cal 8.1/8.72mph
10) 1m - 7:26(7:26/m) 161/166bpm 135cal 8.07/8.39mph
11) 1m - 7:31(7:31/m) 160/163bpm 132cal 7.98/8.25mph
12) 1m - 7:22(7:22/m) 157/164bpm 121cal 8.15/8.56mph
13) 1m - 7:39(7:39/m) 157/161bpm 123cal 7.85/8.5mph
14) 1m - 7:29(7:29/m) 157/161bpm 122cal 8.01/8.35mph
15) 1m - 7:37(7:37/m) 157/162bpm 124cal 7.88/8.25mph
16) 1m - 7:10(7:10/m) 159/165bpm 120cal 8.38/9.08mph
17) 1m - 7:45(7:45/m) 161/167bpm 134cal 7.74/8.91mph
18) 1m - 8:00(8:00/m) 162/169bpm 140cal 7.5/8.25mph
19) 1m - 7:37(7:37/m) 163/179bpm 135cal 7.88/8.12mph
20) 1m - 8:12(8:12/m) 162/177bpm 138cal 7.32/8.01mph
21) 1m - 8:24(8:24/m) 162/170bpm 144cal 7.14/7.87mph
22) 1m - 7:45(7:45/m) 169/183bpm 143cal 7.75/8.75mph
23) 1m - 8:14(8:14/m) 166/177bpm 145cal 7.29/8.08mph
24) 1m - 7:54(7:54/m) 163/169bpm 135cal 7.6/8.35mph
25) 1m - 7:50(7:50/m) 162/170bpm 131cal 7.66/8.75mph
26) 1m - 8:12(8:12/m) 167/180bpm 152cal 7.32/8.25mph
27) 0.4m - 2:50(7:03/m) 168/178bpm 53cal 8.5/9.12mph
7:04 7:03 7:19 6:57 7:13 7:09 7:11 7:27 7:24 7:26 7:31 7:22 7:39 7:29 7:37 7:10 7:45 8:00 7:37 8:12 8:24 7:45 8:14 7:54 7:50 8:12 2:50

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.42 10:00 10:00 7:01 144 120-154 1011 179 162-192 16/60
2.80 20:00 10:00 7:15 150 137-160 1088 176 168-182 19/41
4.23 30:00 10:00 7:01 157 147-169 1103 175 120-180 6/30
5.62 40:00 10:00 7:12 162 153-171 1166 176 170-180 25/19
7.01 50:00 10:00 7:10 162 155-171 1161 176 168-178 6/15
8.35 1:00:00 10:00 7:28 161 149-167 1202 176 172-180 17/15
9.70 1:10:00 10:00 7:24 160 154-166 1183 177 174-180 15/13
11.04 1:20:00 10:00 7:29 160 156-163 1199 176 170-180 11/5
12.38 1:30:00 10:00 7:27 157 151-163 1171 177 170-188 11/21
13.69 1:40:00 10:00 7:37 157 151-161 1195 176 168-182 10/17
15.03 1:50:00 10:00 7:31 158 153-162 1186 178 170-180 17/12
16.39 2:00:00 10:00 7:19 159 151-167 1164 178 172-190 14/38
17.69 2:10:00 10:00 7:42 163 155-168 1254 176 172-180 21/19
18.95 2:20:00 10:00 7:57 163 151-178 1296 175 170-180 22/16
20.18 2:30:00 10:00 8:07 162 152-177 1316 175 168-180 20/15
21.41 2:40:00 10:00 8:07 161 152-169 1306 176 168-180 31/18
22.66 2:50:00 10:00 8:02 172 153-183 1381 176 120-180 6/29
23.90 3:00:00 10:00 8:05 162 154-177 1310 175 168-182 10/19
25.16 3:10:00 10:00 7:54 163 153-170 1286 176 170-180 8/18
26.40 3:19:43 9:43 7:51 168 160-180 1319 175 120-190 10/10

Further Analysis

  • Pace Distribution

    Edit colour bands
  • Heart Rate Distribution

    160 avge / 183 max Delete HR Trace
  • Climb Gradient Min/mi
    29 2.3% 8:23
    22 3.5% 7:44
    19 2.5% 7:54
    16 4.8% 7:21
    15 2.5% 7:34
    12 1.9% 7:43
  • Cadence Distribution

    176 avge / 192 max Stride Length: 121cm
  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 176 26.4 3:19:19 7:34
    Walk 0.2 120 0 24 10:47
  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:37 6:32 50.48% More
    800m 3:22 6:46 57.15% More
    1km 4:13 6:48 59.83% More
    Mile 6:50 6:50 63.51% More
    5k 21:59 7:05 65.92% More
    5 miles 35:33 7:07 66.41% More
    10k 44:17 7:08 66.54% More
    10 miles 1:12:14 7:13 66.93% More
    Half 1:35:27 7:17 67.36% More
    20 miles 2:28:36 7:26 67.09% More
    Mara 3:18:14 7:34 67.20% More
  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:01 6:01 72.18
    5km 20:14 6:31 71.62
    5M 33:40 6:44 70.11
    10km 42:29 6:50 69.35
    10M 1:10:41 7:04 68.40
    Half 1:34:21 7:12 67.60
    20M 2:28:23 7:25 67.19
    Mara 3:18:06 7:34 67.25
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