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Sun 21st May 2023 at 8:30am by allmatthew

Run > General
  • Time
    1:28:04
  • Miles
    13.16
  • Min/mi
    6:42
  • Pacing
    95.7%
  • WAVA
    67.47
  • Stride(cm)
    142
  • Cals
    1486
  • Cadence
    170
  • BPM
    176
  • %MHR
    88.8
  • B/mi
    1176
  • Asc(m)
    407
  • Hillscore
    20
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1.02mi - 6:45(6:36/mi) 164/182bpm [1083b/mi] 107cal
2) 1.01mi - 6:33(6:30/mi) 176/183bpm [1145b/mi] 116cal
3) 1.01mi - 6:42(6:39/mi) 176/181bpm [1170b/mi] 115cal
4) 0.99mi - 6:42(6:48/mi) 177/182bpm [1203b/mi] 113cal
5) 1.01mi - 6:38(6:33/mi) 178/186bpm [1167b/mi] 113cal
6) 1.05mi - 6:45(6:27/mi) 177/182bpm [1142b/mi] 115cal
7) 1.01mi - 6:39(6:36/mi) 177/182bpm [1169b/mi] 113cal
8) 0.96mi - 6:17(6:32/mi) 176/179bpm [1149b/mi] 107cal
9) 0.98mi - 6:41(6:49/mi) 177/183bpm [1206b/mi] 112cal
10) 0.96mi - 6:31(6:46/mi) 177/185bpm [1197b/mi] 110cal
11) 1.04mi - 7:05(6:49/mi) 178/186bpm [1213b/mi] 119cal
12) 0.98mi - 6:47(6:55/mi) 178/183bpm [1232b/mi] 113cal
13) 1.14mi - 8:00(7:00/mi) 178/184bpm [1245b/mi] 133cal
6:45 6:33 6:42 6:42 6:38 6:45 6:39 6:17 6:41 6:31 7:05 6:47 8:00
Bowman 🇸🇪
Hey man, don’t be too mean to your self.
It’s a great time, and of the looks of it, well executed race! Impressive time.

If I get a hold of a proper HM this summer, I will be very happy with a time like that.
allmatthew
That's very kind - my problem is that I tell myself all kind of fantasy stories on my easy runs (I bet if it all goes well, it'll be a low 1:26 etc) and they have no basis in reality 😂
Bowman 🇸🇪
Well, I can relate 😂
But let’s use it as experience.

I think I have thought about seconds forth an back to carelessly.

Thinking I can shave off a minute of a 10k just like that, and then being chocked, wen a sub 38 approach starting to hurt to much at 4km.. :)
We learn from this. It’s easy to catch on to the guys here that are sub [put any time and distance here]
Slow and steady will win the race in the end. If I don’t succeed this year I will next year, maybe :)
allmatthew
You're right - it's easy to assume that the big improvements you get when you first start out will continue but there comes a time when every second is hard bloody work!

Consistent miles over a number of years and we'll get there (hopefully!)
Bowman 🇸🇪
We will!

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.
1.02 6:45 6:45 6:36 162 103-182 1069 168 110-174 73/75
2.03 13:19 6:34 6:31 176 169-181 1146 171 166-174 46/39
3.04 20:01 6:42 6:39 176 171-181 1170 169 166-172 39/32
4.02 26:42 6:41 6:47 177 172-182 1201 170 164-174 30/21
5.04 33:21 6:39 6:34 179 172-186 1176 169 164-174 26/37
6.08 40:05 6:44 6:26 177 171-181 1140 171 168-174 13/29
7.09 46:44 6:39 6:36 177 172-181 1169 170 166-174 32/29
8.05 53:01 6:17 6:32 176 173-179 1150 170 168-174 50/36
9.03 59:41 6:40 6:48 177 172-183 1205 169 166-174 19/47
9.99 1:06:13 6:32 6:46 177 172-185 1199 169 166-172 26/27
11.03 1:13:18 7:05 6:49 178 175-186 1214 169 166-172 30/26
12.01 1:20:05 6:47 6:55 178 173-183 1231 169 166-172 27/27
13.15 1:28:05 8:00 +1 7:01 178 170-182 1249 169 166-174 76/56

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    176 avge / 186 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    25 21.1% 6:41
    24 12.7% 6:50
    18 11.2% 7:14
    18 11.2% 7:07
    17 6.4% 6:56
    15 11.4% 6:37

  • Cadence Distribution

    170 avge / 174 max Stride Length: 142cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:33 6:15 49.24% More
    800m 3:08 6:19 55.93% More
    1km 3:56 6:20 58.78% More
    Mile 6:22 6:22 62.68% More
    5k 20:07 6:29 66.73% More
    5 miles 32:51 6:34 66.43% More
    10k 40:50 6:34 66.60% More
    10 miles 1:06:12 6:37 67.28% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:30 5:30 72.52
    5km 18:38 6:00 72.06
    5M 31:05 6:13 70.20
    10km 39:16 6:19 69.28
    10M 1:05:32 6:33 67.96
    Half 1:27:38 6:41 66.97
    20M 2:18:11 6:55 66.24
    Mara 3:04:46 7:03 66.11
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