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Sun 26th Mar 2023 at 10:00am by NordRunner

Run > Race
  • Time
    1:52:25
  • Miles
    13.11
  • Min/mi
    8:34
  • Pacing
    95.7%
  • WAVA
    66.52
  • Stride(cm)
    93
  • Cadence
    202
  • BPM
    166
  • %MHR
    89
  • B/mi
    1420
  • Asc(m)
    122
  • Surface
    Road

Notes & Comments

Intended 878991. Actually 869092.2:28 neg split - a bit high.
Split Summary
===
1) 1m - 8:41(8:41/m) 152/161bpm [1320b/mi] 198/204rpm
2) 1m - 8:40(8:40/m) 161/165bpm [1397b/mi] 200/204rpm
3) 1m - 8:36(8:36/m) 163/167bpm [1403b/mi] 202/208rpm
4) 1m - 9:03(9:03/m) 163/167bpm [1472b/mi] 200/204rpm
5) 1m - 8:47(8:47/m) 165/170bpm [1446b/mi] 200/204rpm
6) 1m - 8:34(8:34/m) 166/173bpm [1424b/mi] 201/204rpm
7) 1m - 8:20(8:20/m) 165/170bpm [1379b/mi] 202/206rpm
8) 1m - 8:31(8:31/m) 167/173bpm [1420b/mi] 203/206rpm
9) 1m - 8:41(8:41/m) 167/172bpm [1453b/mi] 201/206rpm
10) 1m - 8:17(8:17/m) 170/173bpm [1411b/mi] 203/208rpm
11) 1m - 8:10(8:10/m) 170/173bpm [1387b/mi] 204/206rpm
12) 1m - 8:05(8:05/m) 171/176bpm [1379b/mi] 205/212rpm
13) 1m - 8:19(8:19/m) 172/178bpm [1432b/mi] 204/212rpm
14) 0.21m - 1:41(7:52/m) 174/180bpm [1369b/mi] 209/214rpm
8:41 8:40 8:36 9:03 8:47 8:34 8:20 8:31 8:41 8:17 8:10 8:05 8:19 1:41
tipsku
Well done! I hope you had a good race - looks like very consistent pacing to me and you ended the race faster than you started it.
NordRunner
Thanks! The neg split was a bit large. I always run on HR but I don't have it as fine tuned as I do for marathons. I was aiming for thirds of 87, 89 and 91% of max. I might squeeze a bit more out of the first third next time.

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.
0.50 4:25 4:25 8:51 146 109-155 1292 196 172-202 4/4
1.00 8:40 4:15 8:29 159 155-161 1350 200 196-204 5/5
1.50 13:01 4:21 8:42 161 158-165 1401 200 198-204 3/5
2.00 17:20 4:19 8:38 161 158-164 1391 201 196-204 7/8
2.50 21:38 4:17 8:35 163 159-166 1398 202 198-208 2/4
3.00 25:57 4:19 8:38 163 158-167 1408 202 200-204 3/5
3.50 30:24 4:27 8:54 162 159-167 1443 200 198-204 2/2
4.00 34:59 4:35 9:10 163 158-167 1495 199 196-202 6/5
4.50 39:29 4:30 9:00 164 159-170 1476 199 194-204 6/3
5.00 43:47 4:18 8:35 165 162-168 1417 200 198-204 4/3
5.50 48:08 4:21 8:41 166 162-169 1442 200 196-204 10/3
6.00 52:20 4:13 8:25 166 164-173 1398 202 200-204 2/7
6.50 56:33 4:13 8:25 165 161-170 1389 202 198-206 4/7
7.00 1:00:40 4:07 8:15 166 161-170 1369 203 200-206 4/5
7.50 1:04:50 4:10 8:21 166 163-173 1385 203 200-206 4/4
8.00 1:09:12 4:21 8:42 167 163-171 1454 202 200-206 2/2
8.50 1:13:35 4:23 8:46 167 163-172 1465 201 140-204 6/4
9.00 1:17:53 4:18 8:36 168 165-171 1444 201 198-206 5/2
9.50 1:22:01 4:08 8:16 170 168-173 1405 203 200-208 6/5
10.00 1:26:10 4:09 8:18 170 168-173 1412 203 200-208 9/10
10.50 1:30:12 4:02 8:05 170 166-173 1374 204 202-206 1/3
11.00 1:34:19 4:07 8:13 169 167-172 1389 203 200-206 4/5
11.50 1:38:19 4:00 7:59 170 167-176 1359 205 202-212 4/5
12.00 1:42:25 4:06 8:12 171 168-174 1401 204 202-206 3/3
12.50 1:46:34 4:09 8:18 172 169-178 1429 203 200-208 5/4
13.00 1:50:44 4:10 8:20 172 169-177 1433 205 200-212 5/2
13.21 1:52:25 1:41 7:53 174 172-180 1373 209 206-214 4/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    166 avge / 180 max Delete HR Trace

  • Cadence Distribution

    202 avge / 214 max Stride Length: 93cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:57 7:52 46.53% More
    800m 3:58 7:58 55.23% More
    1km 4:58 8:00 58.25% More
    Mile 8:04 8:04 62.93% More
    5k 25:22 8:10 65.41% More
    5 miles 41:22 8:16 65.72% More
    10k 51:44 8:20 65.75% More
    10 miles 1:24:35 8:27 66.26% More
    Half 1:51:24 8:30 67.07% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:20 7:20 69.16
    5km 24:25 7:52 67.95
    5M 40:27 8:05 67.20
    10km 50:56 8:12 66.79
    10M 1:24:21 8:26 66.43
    Half 1:52:20 8:35 65.96
    20M 2:55:56 8:48 66.10
    Mara 3:54:17 8:57 66.51

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