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Sun 12th May 2024 at 8:31am by ptr_runner

Run > Race
  • v warm
  • Time
    3:57:24
  • Miles
    26.69
  • Min/mi
    8:54
  • Pacing
    81%
  • WAVA
    52.46
  • Stride(cm)
    110
  • Cals
    2617
  • Cadence
    165
  • BPM
    164
  • %MHR
    85.5
  • B/mi
    1460
  • Asc(m)
    202
  • Surface
    Road

Notes & Comments

Day 942. Another example of how not to (Regensburg) marathon.

Blog to follow tomorrow.

1) 2.02km - 10:18(5:06/km) 149/157bpm [761b/km] 127cal 11.75/12.8kmph
2) 1km - 5:10(5:09/km) 155/164bpm [798b/km] 65cal 11.66/12.36kmph
3) 1.1km - 5:39(5:09/km) 155/163bpm [798b/km] 70cal 11.66/13.37kmph
4) 1.05km - 5:11(4:55/km) 160/168bpm [787b/km] 67cal 12.19/12.26kmph
5) 3.07km - 15:35(5:05/km) 160/168bpm [813b/km] 200cal 11.81/13.71kmph
6) 1.97km - 10:22(5:15/km) 163/168bpm [856b/km] 132cal 11.42/13.77kmph
7) 1.06km - 5:10(4:52/km) 165/173bpm [802b/km] 67cal 12.34/13.1kmph
8) 2.02km - 10:02(4:59/km) 169/174bpm [841b/km] 137cal 12.06/13.2kmph
9) 1.01km - 5:06(5:02/km) 168/172bpm [846b/km] 69cal 11.92/12.7kmph
10) 1.02km - 5:08(5:01/km) 169/173bpm [848b/km] 69cal 11.96/13.23kmph
11) 1.04km - 5:13(5:00/km) 169/172bpm [846b/km] 70cal 11.98/12.53kmph
12) 1.02km - 5:08(5:03/km) 169/173bpm [853b/km] 67cal 11.89/12.7kmph
13) 1.04km - 5:16(5:06/km) 170/175bpm [866b/km] 68cal 11.78/13kmph
14) 1.01km - 5:10(5:06/km) 171/174bpm [871b/km] 69cal 11.78/12.6kmph
15) 1.02km - 5:10(5:04/km) 171/173bpm [866b/km] 66cal 11.84/12.83kmph
16) 1km - 5:14(5:14/km) 171/173bpm [894b/km] 66cal 11.47/11.99kmph
17) 1.01km - 5:16(5:11/km) 172/177bpm [893b/km] 70cal 11.56/13.91kmph
18) 1km - 5:18(5:17/km) 173/177bpm [915b/km] 70cal 11.35/12.5kmph
19) 1.02km - 5:16(5:12/km) 174/177bpm [903b/km] 71cal 11.56/13.07kmph
20) 1.05km - 5:18(5:04/km) 175/178bpm [886b/km] 71cal 11.85/13.47kmph
21) 1.08km - 5:44(5:19/km) 171/175bpm [909b/km] 70cal 11.29/19.45kmph
22) 5km - 28:21(5:40/km) 169/174bpm [958b/km] 316cal 10.58/13.54kmph
23) 0.91km - 6:01(6:39/km) 165/171bpm [1097b/km] 56cal 9.03/11.46kmph
24) 1.14km - 8:04(7:03/km) 152/162bpm [1073b/km] 46cal 8.5/11.32kmph
25) 3.99km - 25:32(6:24/km) 161/167bpm [1031b/km] 184cal 9.37/13.07kmph
26) 2.08km - 13:19(6:24/km) 161/166bpm [1031b/km] 102cal 9.37/11.92kmph
27) 2km - 13:10(6:35/km) 158/165bpm [1041b/km] 89cal 9.11/10.71kmph
28) 1.03km - 6:09(5:59/km) 163/167bpm [974b/km] 53cal 10.04/10.68kmph
29) 0.21km - 1:07(5:22/km) 166/168bpm [892b/km] 10cal 11.16/10.88kmph
10:18 5:10 5:39 5:11 15:35 10:22 5:10 10:02 5:06 5:08 5:13 5:08 5:16 5:10 5:10 5:14 5:16 5:18 5:16 5:18 5:44 28:21 6:01 8:04 25:32 13:19 13:10 6:09 1:07
usc215
congrats for sub 4h!
Velociraptor
Well done! Will await blog.
Jaks
Well done 👏 Also awaiting blog 😁
Bowman 🇸🇪
Well done!

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.
1.25 10:16 10:16 8:12 149 70-157 1223 172 166-184 36/34
1.87 15:24 5:08 8:17 155 147-164 1285 169 168-176 19/18
2.55 21:01 5:37 8:17 155 148-163 1285 168 166-170 20/19
3.20 26:10 5:09 7:56 160 71-168 1270 169 166-176 11/15
5.10 41:42 15:32 8:10 160 154-168 1307 168 154-186 50/52
6.32 52:02 10:20 8:28 163 70-168 1379 164 0-180 35/35
6.97 57:09 5:07 7:48 165 70-173 1288 170 138-176 14/15
8.22 1:07:09 10:00 8:01 169 69-174 1354 169 166-172 31/28
8.85 1:12:14 5:05 8:07 168 165-172 1364 168 166-174 12/14
9.48 1:17:20 5:06 8:05 169 166-173 1365 168 136-180 16/16
10.13 1:22:31 5:11 8:03 169 165-172 1359 167 166-170 15/15
10.75 1:27:37 5:06 8:07 169 165-173 1373 167 164-176 18/17
11.39 1:32:51 5:14 8:10 170 70-175 1390 167 112-174 17/20
12.02 1:37:59 5:08 8:12 171 169-174 1402 167 132-172 14/13
12.65 1:43:07 5:08 8:10 171 168-173 1396 168 166-172 14/13
13.27 1:48:19 5:12 8:25 171 168-173 1439 166 164-170 18/18
13.89 1:53:33 5:14 8:21 172 68-177 1437 168 132-176 18/14
14.51 1:58:49 5:16 8:30 173 169-177 1472 167 160-170 17/19
15.14 2:04:03 5:14 8:21 174 70-177 1452 168 158-170 16/15
15.78 2:09:19 5:16 8:10 175 173-178 1430 168 166-180 14/16
16.45 2:15:00 5:41 8:33 170 70-175 1453 164 0-180 18/22
19.55 2:43:21 28:21 9:08 169 161-174 1544 166 118-178 86/85
20.11 2:49:19 5:58 10:40 165 147-171 1759 155 104-172 14/15
20.82 2:57:20 8:01 11:21 152 127-162 1725 148 0-180 30/25
23.29 3:22:50 25:30 10:18 161 138-167 1659 158 0-182 64/69
24.58 3:36:08 13:18 10:19 161 151-166 1660 159 0-180 34/36
25.82 3:49:15 13:07 10:36 158 145-165 1674 160 122-182 37/33
26.46 3:55:22 6:07 9:37 163 160-167 1567 167 166-168 17/17
26.58 3:56:28 1:06 +1 8:51 166 164-168 1469 168 166-170 4/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    164 avge / 178 max Delete HR Trace

  • Cadence Distribution

    165 avge / 186 max Stride Length: 110cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 92.6 168 25.6 3:39:49 8:35
    Walk 7.2 125 1.1 17:03 15:46
    Still 0.2 - - 32 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:50 7:24 39.72% More
    800m 3:48 7:39 44.31% More
    1km 4:48 7:43 46.02% More
    Mile 7:47 7:47 49.04% More
    5k 24:50 8:00 52.07% More
    5 miles 40:12 8:02 52.62% More
    10k 50:08 8:04 52.83% More
    10 miles 1:21:12 8:07 53.98% More
    Half 1:46:46 8:09 54.37% More
    20 miles 2:47:28 8:22 54.50% More
    Mara 3:52:45 8:53 52.29% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 4:42 4:42 81.15
    5km 18:13 5:52 70.99
    5M 32:09 6:26 65.79
    10km 41:40 6:42 63.57
    10M 1:13:32 7:21 59.60
    Half 1:41:31 7:45 56.74
    20M 2:48:13 8:25 54.26
    Mara 3:52:12 8:52 52.41

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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