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Sun 10th Sep 2023 at 8:02am by Sampson

Run > General
  • Good
  • hellish
  • Time
    4:33:29
  • Miles
    26.36
  • Min/mi
    10:22
  • Pacing
    77.1%
  • WAVA
    44.37
  • Stride(cm)
    97
  • Cals
    3090
  • Watts
    251
  • Cadence
    160
  • BPM
    167
  • %MHR
    85.8
  • B/mi
    1735
  • Asc(m)
    163
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 5:10(5:10/km) 104/116bpm [537b/km] 45cal 299/346W
2) 1km - 5:12(5:12/km) 116/121bpm [604b/km] 51cal 300/354W
3) 1km - 5:23(5:23/km) 125/129bpm [674b/km] 55cal 297/329W
4) 1km - 5:24(5:24/km) 124/131bpm [669b/km] 54cal 299/325W
5) 1km - 5:25(5:25/km) 127/137bpm [687b/km] 55cal 298/324W
6) 1km - 5:25(5:25/km) 145/153bpm [784b/km] 63cal 293/332W
7) 1km - 5:32(5:32/km) 145/153bpm [803b/km] 64cal 289/375W
8) 1km - 5:25(5:25/km) 138/144bpm [749b/km] 57cal 292/319W
9) 1km - 5:28(5:28/km) 146/151bpm [799b/km] 61cal 294/334W
10) 1km - 5:25(5:25/km) 167/182bpm [906b/km] 68cal 290/338W
11) 1km - 5:30(5:30/km) 179/184bpm [984b/km] 72cal 288/346W
12) 1km - 5:30(5:30/km) 173/177bpm [952b/km] 71cal 288/306W
13) 1km - 5:24(5:24/km) 176/183bpm [952b/km] 72cal 308/352W
14) 1km - 5:29(5:29/km) 176/180bpm [964b/km] 73cal 304/395W
15) 1km - 5:40(5:40/km) 178/185bpm [1008b/km] 75cal 277/377W
16) 1km - 5:32(5:32/km) 181/187bpm [1002b/km] 74cal 284/308W
17) 1km - 5:36(5:36/km) 179/187bpm [1001b/km] 75cal 288/343W
18) 1km - 5:35(5:35/km) 184/191bpm [1028b/km] 75cal 300/344W
19) 1km - 5:40(5:40/km) 175/183bpm [992b/km] 70cal 293/343W
20) 1km - 5:34(5:34/km) 176/181bpm [980b/km] 71cal 298/363W
21) 1km - 5:32(5:32/km) 179/184bpm [990b/km] 72cal 294/329W
22) 1km - 5:46(5:46/km) 181/185bpm [1043b/km] 74cal 279/302W
23) 1km - 5:55(5:55/km) 181/183bpm [1071b/km] 73cal 269/327W
24) 1km - 5:53(5:53/km) 181/186bpm [1064b/km] 74cal 277/362W
25) 1km - 6:02(6:02/km) 176/188bpm [1063b/km] 72cal 280/363W
26) 1km - 6:15(6:15/km) 180/186bpm [1125b/km] 77cal 266/316W
27) 1km - 6:24(6:24/km) 178/182bpm [1140b/km] 73cal 251/300W
28) 1km - 7:00(7:00/km) 177/182bpm [1238b/km] 77cal 227/277W
29) 1km - 7:29(7:29/km) 176/181bpm [1318b/km] 80cal 220/334W
30) 1km - 7:32(7:32/km) 175/180bpm [1319b/km] 79cal 226/269W
31) 1km - 8:11(8:11/km) 175/180bpm [1431b/km] 92cal 202/224W
32) 1km - 8:18(8:18/km) 173/177bpm [1435b/km] 82cal 197/226W
33) 1km - 8:56(8:56/km) 175/180bpm [1562b/km] 95cal 178/269W
34) 1km - 8:33(8:33/km) 173/180bpm [1480b/km] 78cal 194/320W
35) 1km - 7:40(7:40/km) 177/181bpm [1357b/km] 86cal 207/251W
36) 1km - 9:18(9:18/km) 174/193bpm [1618b/km] 87cal 151/244W
37) 1km - 10:03(10:03/km) 140/189bpm [1407b/km] 68cal 115/239W
38) 1km - 7:55(7:55/km) 159/191bpm [1260b/km] 67cal 183/278W
39) 1km - 7:19(7:19/km) 185/192bpm [1352b/km] 100cal 221/303W
40) 1km - 7:12(7:12/km) 181/187bpm [1303b/km] 89cal 219/254W
41) 1km - 7:34(7:34/km) 177/187bpm [1340b/km] 78cal 192/302W
42) 1km - 7:01(7:01/km) 183/199bpm [1286b/km] 84cal 222/344W
43) 0.42km - 2:21(5:39/km) 192/197bpm [1084b/km] 32cal 289/350W
5:10 5:12 5:23 5:24 5:25 5:25 5:32 5:25 5:28 5:25 5:30 5:30 5:24 5:29 5:40 5:32 5:36 5:35 5:40 5:34 5:32 5:46 5:55 5:53 6:02 6:15 6:24 7:00 7:29 7:32 8:11 8:18 8:56 8:33 7:40 9:18 10:03 7:55 7:19 7:12 7:34 7:01 2:21

Map
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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.
1.20 10:00 10:00 8:21 110 51-120 918 174 162-184 303 270-354 11/8
2.36 20:00 10:00 8:38 123 118-129 1061 172 166-178 297 271-329 13/8
3.50 30:00 10:00 8:44 134 119-153 1171 171 162-176 296 93-332 19/22
4.64 40:00 10:00 8:49 143 137-153 1260 167 132-176 291 90-375 21/22
5.77 50:00 10:00 8:48 144 135-175 1267 165 158-172 291 264-334 16/20
6.91 1:00:00 10:00 8:47 177 165-184 1556 165 158-170 290 96-346 12/9
8.05 1:10:00 10:00 8:46 174 168-183 1526 166 160-170 299 277-352 15/16
9.16 1:20:00 10:00 9:01 177 168-185 1596 165 120-176 299 81-395 15/12
10.28 1:30:00 10:00 8:54 180 165-187 1603 172 164-178 287 265-343 23/25
11.39 1:40:00 10:00 9:00 182 174-191 1638 170 162-178 294 253-344 18/20
12.50 1:50:00 10:00 9:01 175 164-182 1577 167 158-174 296 238-363 18/14
13.61 2:00:00 10:00 9:04 180 172-185 1633 167 160-174 285 246-317 26/26
14.66 2:10:00 10:00 9:30 180 176-183 1709 165 160-170 273 245-362 15/14
15.69 2:20:00 10:00 9:40 178 166-188 1720 162 150-172 282 214-363 15/16
16.67 2:30:00 10:00 10:18 179 172-186 1843 160 152-170 255 216-310 14/15
17.57 2:40:00 10:00 11:05 177 169-182 1962 159 156-168 233 205-288 10/8
18.39 2:50:00 10:00 12:14 176 169-181 2153 158 152-168 233 195-334 8/9
19.16 3:00:00 10:00 12:55 176 167-180 2273 156 152-160 211 185-269 10/10
19.91 3:10:00 10:00 13:17 173 161-177 2297 156 152-160 196 178-226 15/12
20.61 3:20:00 10:00 14:24 175 160-180 2520 153 98-160 194 54-275 7/10
21.37 3:30:00 10:00 13:09 174 162-180 2289 154 108-166 202 105-320 11/7
22.04 3:40:00 10:00 14:49 171 154-181 2535 141 100-166 162 69-236 5/9
22.76 3:50:00 10:00 13:59 169 110-193 2364 141 104-170 171 31-244 7/7
23.45 4:00:00 10:00 14:20 139 107-174 1992 137 90-174 162 30-261 9/9
24.28 4:10:00 10:00 12:05 181 148-192 2187 159 104-178 211 56-303 12/10
25.15 4:20:00 10:00 11:27 182 169-187 2085 158 106-168 224 49-273 10/11
25.98 4:30:00 10:00 12:06 179 162-199 2166 146 102-174 202 30-302 6/8
26.35 4:33:29 3:29 9:19 188 170-197 1753 159 154-170 288 225-350 9/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    167 avge / 199 max Delete HR Trace

  • Cadence Distribution

    160 avge / 184 max Stride Length: 97cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 93.2 163 25.4 4:14:46 10:02
    Walk 6.5 110 1 17:49 18:20
    Still 0.3 - - 54 -

  • Power Distribution

    251W (395 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:01 8:07 36.74% More
    800m 4:06 8:14 41.27% More
    1km 5:08 8:16 43.51% More
    Mile 8:19 8:19 46.91% More
    5k 26:34 8:33 49.11% More
    5 miles 43:10 8:38 49.38% More
    10k 53:50 8:40 49.49% More
    10 miles 1:27:25 8:44 49.87% More
    Half 1:55:20 8:48 50.19% More
    20 miles 3:11:07 9:33 47.09% More
    Mara 4:32:09 10:23 44.28% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:32 8:32 45.74
    5km 28:21 9:07 46.02
    5M 46:57 9:23 45.41
    10km 59:07 9:31 45.07
    10M 1:37:53 9:47 44.54
    Half 2:10:20 9:57 44.06
    20M 3:24:05 10:12 44.10
    Mara 4:31:43 10:22 44.34

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