Sun 20th Mar 2022 at 10:00am by Ness

Run > Race
  • Time
    3:23:52
  • Miles
    20.10
  • Min/mi
    10:09
  • Pacing
    96%
  • WAVA
    59.11
  • Stride(cm)
    92
  • Cals
    1941
  • Cadence
    172
  • BPM
    146
  • %MHR
    79.1
  • B/mi
    1485
  • Asc(m)
    317
  • Hillscore
    23
  • Surface
    Road

Notes & Comments

14 comments
Ashby Twenty! A fab race!

1) 1m - 9:59(9:59/m) 134/150bpm [1338b/mi] 90cal
2) 1m - 9:57(9:57/m) 150/158bpm [1493b/mi] 95cal
3) 1m - 10:09(10:09/m) 152/158bpm [1543b/mi] 100cal
4) 1m - 9:46(9:46/m) 149/156bpm [1455b/mi] 89cal
5) 1m - 10:18(10:18/m) 142/155bpm [1463b/mi] 102cal
6) 1m - 10:17(10:17/m) 140/146bpm [1439b/mi] 107cal
7) 1m - 10:10(10:10/m) 138/148bpm [1402b/mi] 96cal
8) 1m - 10:04(10:04/m) 141/147bpm [1419b/mi] 97cal
9) 1m - 10:08(10:08/m) 138/149bpm [1398b/mi] 89cal
10) 1m - 10:21(10:21/m) 138/144bpm [1427b/mi] 99cal
11) 1m - 10:15(10:15/m) 146/158bpm [1496b/mi] 103cal
12) 1m - 10:04(10:04/m) 143/158bpm [1438b/mi] 91cal
13) 1m - 10:08(10:08/m) 143/155bpm [1449b/mi] 95cal
14) 1m - 10:14(10:14/m) 153/165bpm [1565b/mi] 100cal
15) 1m - 10:12(10:12/m) 152/162bpm [1550b/mi] 101cal
16) 1m - 10:00(10:00/m) 155/161bpm [1549b/mi] 101cal
17) 1m - 10:02(10:02/m) 154/162bpm [1546b/mi] 93cal
18) 1m - 10:08(10:08/m) 152/159bpm [1541b/mi] 93cal
19) 1m - 10:20(10:20/m) 155/163bpm [1601b/mi] 97cal
20) 1m - 10:26(10:26/m) 155/162bpm [1616b/mi] 95cal
21) 0.1m - 56(9:19/m) 154/156bpm [1435b/mi] 8cal
9:59 9:57 10:09 9:46 10:18 10:17 10:10 10:04 10:08 10:21 10:15 10:04 10:08 10:14 10:12 10:00 10:02 10:08 10:20 10:26 56
Lip Gloss
Settled into a great steady pace. Well done :-) x
Autumnleaves
Absolutely brilliant!!
EvilPixie
Brilliant! Great pacing
Sigh
Awesome! Congrats on a HUGE personal best!
Ness
Thanks, all! :) x x
minardi
Brilliant pacing x
Welshpoppy
What brilliant pacing well done on the PB.
clare1976
Yessss, smashed it 👏👏👏💪💪💪 well done you xxx
Ness
Thanks 😊
Velociraptor
Very well done :) Not an easy course, but it looks as if you bossed it.
Rosehip
Very well done! Superbly paced star
westmoors
Excellent. Well run.
Ness
Thanks 😊 x
jennyh
Fantastic performance Ness, well done!
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Pace

2% 16% 45% 35% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 9:58 9:58 9:58 133 83-150 1326 173 168-176 12/24
2.00 19:56 9:58 9:58 149 140-157 1484 173 170-178 13/22
3.00 30:04 10:08 10:08 152 145-157 1541 172 168-176 32/6
4.00 39:51 9:46 9:46 150 144-155 1466 173 170-176 3/39
5.00 50:09 10:18 10:18 142 127-155 1463 171 166-176 22/16
6.00 1:00:26 10:17 10:17 140 133-146 1439 172 168-176 36/6
7.00 1:10:36 10:10 10:10 138 131-147 1402 171 86-176 11/16
8.00 1:20:39 10:04 10:04 141 134-146 1419 172 170-176 23/9
9.00 1:30:47 10:07 10:07 138 129-149 1397 171 166-176 8/35
10.00 1:41:07 10:21 10:21 138 133-144 1428 171 166-176 13/13
11.00 1:51:22 10:15 10:15 146 135-158 1496 171 166-174 23/14
12.00 2:01:26 10:04 10:04 142 130-157 1428 172 168-174 24/30
13.00 2:11:34 10:08 10:08 143 133-155 1450 172 166-176 9/28
14.00 2:21:48 10:14 10:14 153 142-165 1565 172 168-176 39/7
15.00 2:31:59 10:11 10:11 152 143-162 1548 173 168-178 21/10
16.00 2:41:59 10:00 10:00 155 148-161 1550 174 170-178 22/13
17.00 2:52:01 10:02 10:02 154 148-162 1546 172 86-178 18/21
18.00 3:02:10 10:09 10:09 152 143-159 1543 173 170-176 10/30
19.00 3:12:30 10:20 10:20 156 148-161 1612 173 170-176 24/15
20.00 3:22:55 10:25 10:25 154 147-162 1603 174 168-180 23/24
20.10 3:23:51 56 9:31 154 154-155 1466 179 176-180 1/0

Heart

146/165max
  • Show Beats/Mile

Elevation

Asc 317m, Range 67m, Flat prediction 3:21:42
Elevation Graph
Biggest Climbs (m) Min/mi
26 2.5% 10:15
25 2.4% 10:18
22 3.5% 10:19
22 3.5% 10:26
21 2.0% 10:34
18 1.9% 10:17
See your biggest climbs

Cadence

172 (180 max) Stride Length: 92cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.8 172 20.1 3:23:32 10:09
Walk 0.2 86 0 19 9:50

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:19 9:18 43.53% More
800m 4:45 9:33 46.97% More
1km 5:56 9:33 48.92% More
Mile 9:38 9:38 51.18% More
5k 30:50 9:55 55.90% More
5 miles 50:06 10:01 56.21% More
10k 1:02:30 10:04 56.43% More
10 miles 1:41:05 10:06 57.57% More
Half 2:12:31 10:07 57.79% More
20 miles 3:22:47 10:08 59.11% More

Predictions

Dist Time Per Mile WAVA
1M 7:59 7:59 61.79
5km 27:08 8:44 63.52
5M 45:22 9:04 62.07
10km 57:22 9:14 61.49
10M 1:35:55 9:36 60.67
Half 2:08:24 9:48 59.23
20M 3:22:46 10:08 59.12
Mara 4:31:26 10:22 58.55

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