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Sun 23rd Jun 2024 at 8:30am by Rosehip

Run > Race
  • breezy
  • warm
  • Time
    7:34:47
  • Miles
    26.68
  • Min/mi
    17:03
  • Pacing
    57.2%
  • WAVA
    36.06
  • Stride(cm)
    74
  • Cals
    2872
  • Watts
    154
  • Cadence
    127
  • BPM
    132
  • %MHR
    74.3
  • B/mi
    2254
  • Asc(m)
    465
  • Hillscore
    30
  • Surface
    Mixed

Notes & Comments

Chuffed to F with that :) would have been sub 7:30 if we hadn’t been held at CP1 (because we got there too early! Never been told off for being too quick before :) )
Full L50 kit

Struggled in the middle, wheezy in the heat marching uphill
Got the poles out for a practice btwn cp2 and3 but put them away at 3 and managed a few more little jogs
My back aches and my feet feel bashed but otherwise OK

Garmin back to productive, 5.0 base, overreaching .
Load 254

1) 1mi - 15:43(15:43/mi) 106/120bpm [1666b/mi] 100cal 151/228W
2) 1mi - 15:19(15:19/mi) 125/142bpm [1915b/mi] 116cal 175/252W
3) 1mi - 14:49(14:49/mi) 132/141bpm [1956b/mi] 112cal 170/227W
4) 1mi - 14:05(14:05/mi) 135/147bpm [1902b/mi] 104cal 174/234W
5) 1mi - 15:16(15:16/mi) 135/147bpm [2061b/mi] 111cal 172/252W
6) 1mi - 14:52(14:52/mi) 139/150bpm [2067b/mi] 118cal 181/281W
7) 1mi - 15:45(15:45/mi) 141/153bpm [2220b/mi] 122cal 177/295W
8) 0.28mi - 4:16(15:06/mi) 148/155bpm [2234b/mi] 36cal 193/259W

9) 0.13mi - 10:07(1:20:42/mi) 125/154bpm [10087b/mi] 31cal 5/255W CP1

10) 1mi - 17:10(17:10/mi) 140/149bpm [2404b/mi] 115cal 146/283W
11) 1mi - 15:32(15:32/mi) 139/149bpm [2158b/mi] 105cal 155/237W
12) 1mi - 16:15(16:15/mi) 140/150bpm [2274b/mi] 114cal 155/283W
13) 1mi - 15:57(15:57/mi) 146/158bpm [2328b/mi] 114cal 158/254W
14) 1mi - 17:02(17:02/mi) 140/154bpm [2385b/mi] 110cal 139/254W
15) 1mi - 16:42(16:42/mi) 142/151bpm [2370b/mi] 107cal 142/206W
16) 0.59mi - 10:11(17:12/mi) 138/147bpm [2375b/mi] 64cal 141/236W

17) 0.06mi - 4:58(1:26:07/mi) 118/133bpm [10162b/mi] 10cal 4/144W CP2

18) 1mi - 16:18(16:18/mi) 134/148bpm [2184b/mi] 105cal 148/242W
19) 1mi - 16:46(16:46/mi) 137/148bpm [2298b/mi] 106cal 141/233W
20) 1mi - 17:33(17:33/mi) 142/149bpm [2492b/mi] 112cal 133/212W
21) 1mi - 17:47(17:47/mi) 135/146bpm [2401b/mi] 101cal 120/186W
22) 1mi - 17:38(17:38/mi) 130/137bpm [2293b/mi] 99cal 122/182W
23) 1mi - 18:05(18:05/mi) 129/145bpm [2333b/mi] 100cal 116/179W
24) 1mi - 16:50(16:50/mi) 125/137bpm [2104b/mi] 96cal 127/204W
25) 0.8mi - 12:16(15:22/mi) 129/139bpm [1982b/mi] 75cal 154/252W

26) 0.06mi - 6:29(1:46:53/mi) 115/133bpm [12291b/mi] 14cal 2/116W CP3

27) 1mi - 18:07(18:07/mi) 123/138bpm [2228b/mi] 101cal 132/225W
28) 1mi - 17:34(17:34/mi) 123/135bpm [2161b/mi] 96cal 125/212W
29) 1mi - 17:40(17:40/mi) 125/135bpm [2209b/mi] 102cal 127/201W
30) 1mi - 16:12(16:12/mi) 127/138bpm [2058b/mi] 103cal 149/207W
31) 0.76mi - 11:33(15:13/mi) 127/138bpm [1932b/mi] 73cal 153/229W
15:43 15:19 14:49 14:05 15:16 14:52 15:45 4:16 10:07 17:10 15:32 16:15 15:57 17:02 16:42 10:11 4:58 16:18 16:46 17:33 17:47 17:38 18:05 16:50 12:16 6:29 18:07 17:34 17:40 16:12 11:33
HellsBells
Brilliant!
♪♫ Synge ♪♫
Great work!
Fenland Flier
Excellent going.
Velociraptor
That's an impressive outing :)
Ness
Awesome
Jaks
That’s brilliant RH, well done 👏
usc215 🇩🇪
great marathon! 👍
Rosehip
Thanks folks :) notes added
RRR-CAZ 🇬🇧
Fantastic well done you 👍
Bintmcskint
Fabulous!!!!
Totoro
Absolutely brilliant!
Totoro
Absolutely brilliant!
Rosehip
thanks all ::
EdJ
Well done!
alpenrose
Great job - well done! :)
Rosehip
thank you :)
northernslowcoach
Really well done you :)
Rosehip
thanks Coachie :)
runnyeyes
Brilliant training.

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
1.00 15:42 15:42 15:42 106 64-120 1664 123 0-162 151 0-228 14/24
2.00 31:01 15:19 15:19 125 110-142 1915 127 0-164 175 0-252 38/12
3.00 45:50 14:49 14:49 132 119-141 1956 130 0-164 170 0-227 12/8
4.00 59:55 14:05 14:05 135 126-147 1902 139 0-166 174 60-234 5/36
5.00 1:15:11 15:16 15:16 135 126-147 2061 129 0-166 172 0-252 31/16
6.00 1:30:04 14:52 14:52 139 118-150 2067 132 0-166 181 0-281 26/13
7.00 1:46:03 15:59 +1 15:59 141 111-153 2254 128 0-168 177 0-295 46/12
7.28 1:50:18 4:15 15:03 148 127-155 2228 128 0-174 193 0-259 18/12
7.41 2:00:25 10:07 1:20:42 125 111-154 10088 5 0-156 6 0-262 10/5
8.41 2:17:36 17:11 17:11 140 119-149 2405 114 0-166 146 0-283 29/20
9.41 2:33:08 15:32 15:32 139 124-149 2158 124 0-170 155 0-237 19/31
10.41 2:49:22 16:15 16:15 140 123-150 2274 122 0-168 156 0-283 36/36
11.41 3:05:19 15:57 15:57 146 129-158 2328 127 0-172 158 0-254 33/38
12.41 3:22:21 17:02 17:02 140 126-154 2385 116 0-166 139 0-254 27/30
13.41 3:39:03 16:42 16:42 142 131-151 2370 119 0-134 142 0-206 27/21
14.00 3:49:15 10:12 17:14 138 124-147 2379 116 0-168 140 0-236 11/16
14.06 3:54:11 4:56 1:25:30 118 97-133 10090 5 0-120 4 0-144 3/4
15.06 4:10:30 16:19 16:19 134 117-148 2186 123 0-168 148 0-242 20/34
16.06 4:27:16 16:46 16:46 137 123-148 2298 120 0-172 141 0-233 25/32
17.06 4:44:49 17:33 17:33 142 133-149 2492 108 0-128 133 0-212 37/10
18.06 5:02:36 17:47 17:47 135 126-146 2401 109 0-128 120 0-186 23/11
19.06 5:20:13 17:37 17:37 130 118-137 2290 112 0-128 123 0-182 22/15
20.06 5:38:19 18:05 18:05 129 117-145 2333 106 0-128 116 0-179 18/17
21.06 5:55:08 16:50 16:50 125 114-137 2103 119 0-166 127 0-204 9/20
21.86 6:07:24 12:16 15:21 129 117-139 1980 138 0-172 154 48-252 3/42
21.92 6:13:53 6:29 1:46:52 115 107-133 12290 4 0-118 2 0-116 5/5
22.92 6:32:01 18:07 18:07 123 109-138 2229 114 0-130 132 0-225 31/21
23.92 6:49:35 17:34 17:34 123 113-135 2161 113 0-136 125 0-212 20/38
24.92 7:07:15 17:40 17:40 125 111-135 2209 111 0-132 127 0-201 24/14
25.92 7:23:27 16:12 16:12 127 119-138 2058 126 0-170 149 0-207 16/13
26.68 7:35:01 11:34 +1 15:14 127 117-138 1935 133 0-244 153 0-229 4/34

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 158 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    39 1.6% 15:05
    30 3.3% 17:13
    25 20.6% 1:34:30
    23 6.9% 16:58
    22 2.3% 17:30
    22 1.7% 17:51

  • Cadence Distribution

    127 avge / 244 max Stride Length: 74cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 7.9 165 2.8 35:38 12:45
    Walk 87.3 123 23.9 6:37:16 16:39
    Still 4.8 - - 21:52 -
    Pause 0.1 - - 15 -

  • Power Distribution

    154W (295 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 42 11:10 32.23% More
    200m 1:28 11:50 33.52% More
    400m 3:11 12:48 33.13% More
    800m 6:23 12:50 37.51% More
    1km 8:07 13:04 38.19% More
    Mile 13:45 13:45 37.79% More
    5k 45:24 14:37 39.66% More
    5 miles 1:14:16 14:51 39.25% More
    10k 1:32:58 14:58 39.03% More
    10 miles 2:41:52 16:11 37.10% More
    Half 3:33:41 16:19 37.59% More
    20 miles 5:37:00 16:51 36.41% More
    Mara 7:27:01 17:04 35.97% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:32 8:32 60.92
    5km 33:41 10:50 53.47
    5M 59:55 11:59 48.65
    10km 1:17:57 12:33 46.55
    10M 2:18:39 13:52 43.31
    Half 3:12:16 14:41 41.42
    20M 5:20:52 16:03 38.24
    Mara 7:24:54 16:59 36.14

Bespoke Fields

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