Sun 2nd Oct 2022 at 9:03am by Cheeky’s Dad

Run > Race
  • Time
    3:56:09
  • Miles
    26.32
  • Min/mi
    8:58
  • Pacing
    95.5%
  • WAVA
    61.78
  • Stride(cm)
    110
  • Cals
    3314
  • Cadence
    163
  • BPM
    143
  • %MHR
    79.6
  • B/mi
    1285
  • Asc(m)
    217
  • Hillscore
    13
  • Surface
    Road

Notes & Comments

2 comments
Porridge, toast, 400ml High5 energy drink & energy bar at 6am. 2 gels & 200ml High5 Zero, 15 mins before start. Felt like I needed a wee from 6m but ignored it and never had to stop.

Stuck like glue to the 4hr pacers till after 12 miles then moved in front of them to get a bit of running space. Felt comfortable so just kept going as I felt and slowly eased away from them. Feeling really strong at 17-18 miles so kept going. Never hit the wall though quite tired 21-24 miles but confidence growing that I could get in under 4 hours. Able to raise a good push for the line and finished really strong

1 High5 gel aqua every 30 mins (carried myself) and a little bit of water from the stations.

Split Summary
===
1) 1m - 9:06(9:06/m) 139/154bpm [1264b/mi] 133cal
2) 1m - 8:52(8:52/m) 140/150bpm [1242b/mi] 127cal
3) 1m - 8:58(8:58/m) 140/150bpm [1256b/mi] 129cal
4) 1m - 9:06(9:06/m) 146/153bpm [1329b/mi] 135cal
5) 1m - 8:47(8:47/m) 140/151bpm [1230b/mi] 124cal
6) 1m - 9:06(9:06/m) 141/144bpm [1283b/mi] 129cal
7) 1m - 9:05(9:05/m) 142/145bpm [1290b/mi] 130cal
8) 1m - 9:13(9:13/m) 141/145bpm [1300b/mi] 128cal
9) 1m - 8:59(8:59/m) 140/144bpm [1257b/mi] 124cal
10) 1m - 8:57(8:57/m) 140/143bpm [1253b/mi] 121cal
11) 1m - 9:04(9:04/m) 141/144bpm [1278b/mi] 123cal
12) 1m - 9:06(9:06/m) 141/143bpm [1283b/mi] 122cal
13) 1m - 9:06(9:06/m) 140/142bpm [1273b/mi] 121cal
14) 1m - 9:09(9:09/m) 143/147bpm [1309b/mi] 126cal
15) 1m - 8:42(8:42/m) 145/148bpm [1262b/mi] 123cal
16) 1m - 8:54(8:54/m) 143/146bpm [1273b/mi] 123cal
17) 1m - 9:08(9:08/m) 143/150bpm [1306b/mi] 125cal
18) 1m - 8:58(8:58/m) 147/156bpm [1318b/mi] 129cal
19) 1m - 9:03(9:03/m) 145/149bpm [1312b/mi] 127cal
20) 1m - 9:00(9:00/m) 144/146bpm [1296b/mi] 121cal
21) 1m - 8:49(8:49/m) 145/150bpm [1277b/mi] 121cal
22) 1m - 8:55(8:55/m) 148/151bpm [1320b/mi] 129cal
23) 1m - 9:03(9:03/m) 148/151bpm [1339b/mi] 129cal
24) 1m - 8:52(8:52/m) 147/150bpm [1303b/mi] 125cal
25) 1m - 8:59(8:59/m) 147/153bpm [1320b/mi] 125cal
26) 1m - 8:37(8:37/m) 149/155bpm [1284b/mi] 125cal
27) 0.32m - 2:38(8:09/m) 152/157bpm [1238b/mi] 40cal
9:06 8:52 8:58 9:06 8:47 9:06 9:05 9:13 8:59 8:57 9:04 9:06 9:06 9:09 8:42 8:54 9:08 8:58 9:03 9:00 8:49 8:55 9:03 8:52 8:59 8:37 2:38
Bowman 🇸🇪
Wow well paced too!
geordiegirl
Excellent running & pacing. Well done!

Pace

9% 89% 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 9:05 9:05 9:05 137 70-154 1244 165 160-170 31/6
2.00 17:58 8:53 8:53 139 129-149 1235 164 160-168 9/29
3.00 26:56 8:58 8:58 140 133-149 1255 163 160-170 18/13
4.00 36:02 9:06 9:06 146 138-153 1329 163 160-170 17/9
5.00 44:49 8:47 8:47 140 136-151 1230 162 158-166 11/20
6.00 53:55 9:06 9:06 141 138-144 1282 161 160-164 9/17
7.00 1:03:00 9:05 9:05 142 139-144 1291 162 160-164 12/8
8.00 1:12:13 9:13 9:13 141 138-145 1299 163 160-170 9/7
9.00 1:21:12 8:59 8:59 140 137-143 1257 162 158-172 8/8
10.00 1:30:09 8:57 8:57 140 136-143 1252 163 160-168 9/15
11.00 1:39:13 9:04 9:04 141 139-144 1279 162 158-166 11/12
12.00 1:48:19 9:05 9:05 141 139-143 1282 161 158-164 11/10
13.00 1:57:25 9:06 9:06 140 138-142 1274 162 158-166 14/9
14.00 2:06:33 9:09 9:09 143 138-147 1308 162 158-168 19/7
15.00 2:15:16 8:42 8:42 145 142-148 1262 163 160-168 5/18
16.00 2:24:10 8:55 8:55 143 141-147 1274 163 160-172 12/13
17.00 2:33:18 9:08 9:08 143 135-150 1305 163 158-168 26/13
18.00 2:42:17 8:59 8:59 147 140-156 1321 162 158-166 17/17
19.00 2:51:19 9:02 9:02 145 140-149 1311 163 158-172 12/14
20.00 3:00:18 8:59 8:59 144 141-146 1294 162 160-164 6/19
21.00 3:09:08 8:49 8:49 145 138-150 1279 163 160-168 16/15
22.00 3:18:02 8:55 8:55 148 145-151 1319 162 160-164 10/13
23.00 3:27:05 9:03 9:03 148 145-151 1339 163 160-170 21/8
24.00 3:35:57 8:52 8:52 147 143-150 1303 164 162-170 17/22
25.00 3:44:56 8:59 8:59 147 144-152 1321 164 158-168 24/16
26.00 3:53:33 8:37 8:37 149 143-155 1284 166 162-174 13/30
26.32 3:56:10 2:37 8:09 152 149-157 1238 169 164-180 6/3

Heart

143/157max
  • Show Beats/Mile

Elevation

Asc 217m, Range 32m, Flat prediction 3:55:00
Elevation Graph
Biggest Climbs (m) Min/mi
25 3.7% 9:10
20 2.2% 9:12
20 3.2% 9:36
19 1.5% 9:07
15 1.2% 9:10
15 1.3% 9:07
See your biggest climbs

Cadence

163 (180 max) Stride Length: 110cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 162 26.3 3:56:10 8:58
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:00 8:05 43.06% More
800m 4:07 8:17 49.90% More
1km 5:10 8:19 51.80% More
Mile 8:27 8:27 53.70% More
5k 27:13 8:46 56.83% More
5 miles 44:10 8:50 57.18% More
10k 54:55 8:50 57.49% More
10 miles 1:29:04 8:54 58.68% More
Half 1:56:42 8:55 59.30% More
20 miles 2:59:20 8:58 60.67% More
Mara 3:55:03 8:58 61.73% More

Predictions

Dist Time Per Mile WAVA
1M 7:22 7:22 61.65
5km 24:31 7:53 63.10
5M 40:36 8:07 62.21
10km 51:08 8:14 61.75
10M 1:24:40 8:28 61.73
Half 1:52:43 8:36 60.92
20M 2:56:31 8:50 61.64
Mara 3:55:01 8:58 61.74
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