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Sun 8th Oct 2023 at 9:03am by Jonesy the Jog

Run > General
  • v warm
  • Time
    3:45:24
  • Miles
    26.07
  • Min/mi
    8:39
  • Pacing
    75.4%
  • WAVA
    61.01
  • Stride(cm)
    106
  • Cals
    3114
  • Cadence
    175
  • BPM
    141
  • %MHR
    80.3
  • B/mi
    1222
  • Asc(m)
    206
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

3 comments
Split Summary
===
1) 5km - 23:45(4:45/km) 137/164bpm [651b/km] 364cal
2) 5km - 23:57(4:47/km) 139/147bpm [666b/km] 354cal
3) 5km - 23:54(4:47/km) 146/151bpm [698b/km] 371cal
4) 5km - 24:34(4:55/km) 150/154bpm [737b/km] 379cal
5) 5km - 26:42(5:20/km) 145/153bpm [774b/km] 372cal
6) 5km - 28:46(5:45/km) 141/155bpm [811b/km] 381cal
7) 5km - 32:01(6:24/km) 134/147bpm [858b/km] 366cal
8) 5km - 31:03(6:13/km) 136/157bpm [844b/km] 379cal
9) 1.96km - 10:42(5:28/km) 147/161bpm [804b/km] 148cal
23:45 23:57 23:54 24:34 26:42 28:46 32:01 31:03 10:42
chunkywizard
Looked tough. How was it?
Jonesy the Jog
Yeah totally ignored plan and tried to pretend it was't going to be a hot day. I really struggle in the heat as proved on various training runs, Swansea half marathon and even my MP test run where I couldn't hold a pace that was slower than the one I tried! I knew the game was up before half way and sulked my way to the finish. Not unhappy with the time just annoyed that I didn't run a sensible 3:35-3:40 which would have been far more enjoyable.
chunkywizard
Ah well, there’s always next time!

Pace

9% 3% 12% 75% 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 7:43 7:43 7:43 142 109-164 1096 186 182-190 27/6
2.00 15:14 7:31 7:31 136 124-149 1021 187 182-190 13/20
3.00 22:55 7:42 7:42 134 126-141 1031 186 182-190 9/12
4.00 30:42 7:46 7:46 141 132-147 1096 186 182-190 26/7
5.00 38:17 7:35 7:35 135 131-141 1024 185 182-188 1/27
6.00 46:03 7:46 7:46 141 136-145 1096 185 182-190 8/6
7.00 53:48 7:44 7:44 145 143-148 1122 185 180-188 12/6
8.00 1:01:32 7:45 7:45 145 140-148 1123 185 182-190 6/4
9.00 1:09:13 7:41 7:41 148 145-151 1136 186 182-190 3/10
10.00 1:16:55 7:43 7:43 148 143-153 1141 185 180-188 10/9
11.00 1:24:47 7:52 7:52 150 148-151 1179 183 180-188 5/8
12.00 1:32:42 7:55 7:55 150 145-152 1188 183 180-186 8/6
13.00 1:40:50 8:07 8:07 151 149-153 1227 181 176-186 16/2
14.00 1:50:16 9:26 9:26 143 116-153 1349 168 102-186 6/12
15.00 1:58:18 8:02 8:02 145 139-148 1166 180 178-184 5/11
16.00 2:06:47 8:28 8:28 144 132-149 1220 177 108-184 14/11
17.00 2:16:06 9:19 9:19 145 132-155 1352 167 106-180 14/12
18.00 2:26:18 10:12 10:12 135 109-148 1376 158 104-182 13/8
19.00 2:35:25 9:08 9:08 142 121-147 1296 170 108-180 5/7
20.00 2:44:15 8:49 8:49 137 113-144 1208 173 106-180 5/17
21.00 2:54:46 10:31 10:31 133 107-147 1400 156 86-210 9/5
22.00 3:05:52 11:06 11:06 130 107-147 1444 155 88-224 11/7
23.00 3:16:21 10:28 10:28 136 114-148 1424 164 106-182 10/4
24.00 3:26:22 10:01 10:01 135 116-146 1352 162 108-182 8/15
25.00 3:35:53 9:31 9:31 144 121-157 1371 169 108-180 19/13
26.00 3:44:51 8:58 8:58 146 129-159 1310 170 104-186 9/21
26.07 3:45:23 32 7:45 161 160-161 1248 183 180-184 0/0

Heart

141/164max
  • Show Beats/Mile

Elevation

Asc 206m, Range 32m, Flat prediction 3:43:12
Elevation Graph
Biggest Climbs (m) Min/mi
25 3.7% 8:02
20 2.2% 9:50
19 3.6% 11:20
15 1.7% 11:45
13 1.2% 7:48
13 1.5% 7:56
See your biggest climbs

Cadence

175 (224 max) Stride Length: 106cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 89.0 181 24.7 3:20:29 8:06
Walk 11.0 110 1.3 24:54 18:35

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:45 7:01 48.27% More
800m 3:33 7:09 55.92% More
1km 4:30 7:15 58.08% More
Mile 7:21 7:21 61.30% More
5k 23:45 7:39 63.00% More
5 miles 38:12 7:38 63.89% More
10k 47:37 7:40 64.02% More
10 miles 1:16:53 7:41 65.12% More
Half 1:41:41 7:46 65.52% More
20 miles 2:44:15 8:13 62.94% More

Predictions

Dist Time Per Mile WAVA
1M 6:40 6:40 67.57
5km 22:40 7:18 66.02
5M 37:54 7:35 64.40
10km 47:55 7:43 63.61
10M 1:20:06 8:01 62.50
Half 1:47:13 8:11 61.63
20M 2:49:18 8:28 61.06
Mara 3:46:37 8:39 61.00
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