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Sun 25th Feb 2024 at 9:54am by Sampson

Run > General

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Time
2:03:36
Miles
13.28
Min/mi
9:18
Pacing
88.2%
WAVA
48.02
Stride(cm)
106
Cals
1440
Watts
289
Cadence
163
BPM
157
%MHR
76.8
B/mi
1458
Asc(m)
116
Hillscore
6
Surface
Road

Notes & Comments

Taking it easy. Difficult to keep HR Z2 in a race! Bit of quick at the end for fun.
Terrible paving (twisted ankle), brutal wind, but a great medal!
Farewell run for the Triumph 20s, who have carried me >1000k

Split Summary
===
1) 1km - 7:11(7:11/km) 120/134bpm [862b/km] 64cal 250/336W
2) 1km - 6:21(6:21/km) 135/153bpm [858b/km] 69cal 271/368W
3) 1km - 6:03(6:03/km) 157/172bpm [951b/km] 74cal 286/362W
4) 1km - 6:05(6:05/km) 162/175bpm [986b/km] 74cal 287/317W
5) 1km - 5:37(5:37/km) 164/173bpm [922b/km] 71cal 278/295W
6) 1km - 5:29(5:29/km) 157/171bpm [862b/km] 65cal 278/312W
7) 1km - 5:51(5:51/km) 158/170bpm [924b/km] 69cal 259/291W
8) 1km - 5:46(5:46/km) 154/168bpm [888b/km] 66cal 271/359W
9) 1km - 5:54(5:54/km) 158/167bpm [933b/km] 69cal 283/330W
10) 1km - 5:52(5:52/km) 156/166bpm [914b/km] 67cal 288/359W
11) 1km - 5:33(5:33/km) 162/168bpm [900b/km] 69cal 306/454W
12) 1km - 5:39(5:39/km) 162/171bpm [915b/km] 66cal 276/340W
13) 1km - 5:35(5:35/km) 158/168bpm [883b/km] 64cal 272/365W
14) 1km - 5:59(5:59/km) 159/169bpm [951b/km] 68cal 278/415W
15) 1km - 5:49(5:49/km) 154/163bpm [897b/km] 67cal 265/293W
16) 1km - 5:45(5:45/km) 161/170bpm [926b/km] 65cal 280/374W
17) 1km - 6:15(6:15/km) 157/165bpm [982b/km] 69cal 298/450W
18) 1km - 6:11(6:11/km) 159/168bpm [983b/km] 68cal 280/311W
19) 1km - 6:04(6:04/km) 159/167bpm [964b/km] 70cal 297/352W
20) 1km - 4:56(4:56/km) 170/180bpm [838b/km] 63cal 362/426W
21) 1km - 4:13(4:13/km) 179/187bpm [754b/km] 60cal 420/490W
22) 0.37km - 1:26(3:55/km) 191/198bpm [748b/km] 23cal 468/501W

7:11 6:21 6:03 6:05 5:37 5:29 5:51 5:46 5:54 5:52 5:33 5:39 5:35 5:59 5:49 5:45 6:15 6:11 6:04 4:56 4:13 1:26

Pin Map

0mi in 0

Pace

55%

29%

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.
0.50	5:43	5:43	11:26	118 87-132	1349	171 110-178	248 93-336	4/13
1.00	11:16	5:33	11:07	130 121-136	1444	172 166-180	257 230-309	11/2
1.50	15:53	4:37	9:14	154 134-172	1423	171 164-176	301 258-368	8/5
2.00	21:03	5:10	10:19	154 140-172	1590	166 160-176	281 247-362	4/8
2.50	25:49	4:46	9:31	163 156-175	1552	168 162-174	284 268-300	16/3
3.00	30:22	4:33	9:06	163 156-170	1484	165 158-170	277 255-295	6/8
3.50	34:44	4:23	8:45	158 147-173	1383	161 154-166	279 248-312	3/15
4.00	39:17	4:32	9:04	159 154-168	1443	162 154-166	273 257-293	4/5
4.50	44:08	4:51	9:42	157 147-170	1523	159 154-162	248 233-265	2/11
5.00	48:41	4:33	9:06	155 148-168	1410	158 146-162	280 221-359	5/14
5.50	53:28	4:48	9:35	159 152-167	1524	161 154-168	286 225-330	10/3
6.00	58:05	4:37	9:14	156 150-166	1440	160 154-164	293 242-359	11/8
6.50	1:02:40	4:35	9:10	157 148-168	1439	161 156-166	299 247-382	5/8
7.00	1:07:11	4:31	9:01	164 159-168	1480	162 158-168	281 208-454	14/13
7.50	1:11:44	4:33	9:06	161 155-171	1466	162 158-168	284 258-340	5/10
8.00	1:16:15	4:30	9:01	158 150-168	1425	160 132-166	270 94-365	10/12
8.50	1:20:57	4:43	9:25	159 153-169	1498	161 158-166	286 243-415	12/5
9.00	1:25:51	4:54	9:48	155 147-164	1519	159 102-170	263 71-351	10/12
9.50	1:30:23	4:32	9:04	156 150-165	1414	163 160-166	279 251-328	6/9
10.00	1:35:05	4:42	9:23	160 153-170	1502	162 156-166	283 240-374	6/6
10.50	1:40:07	5:02	10:04	157 150-165	1580	160 154-164	296 262-450	23/10
11.00	1:45:11	5:04	10:08	159 152-168	1610	161 154-166	279 237-382	14/17
11.50	1:49:59	4:49	9:37	158 148-165	1520	162 150-172	294 243-352	9/9
12.00	1:54:43	4:44	9:28	161 151-173	1524	162 158-166	303 235-380	12/12
12.50	1:58:28	3:45	7:29	174 167-182	1303	165 160-172	389 353-426	15/12
13.00	2:01:51	3:23	6:47	179 169-187	1214	164 156-174	418 346-468	9/13
13.27	2:03:35	1:44	6:17	190 182-198	1195	173 158-188	468 438-501	5/6

Heart

157/198max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 116m, Range 37m, Flat prediction 2:02:56

Elevation Graph

Biggest Climbs (m)	Min/mi
18 1.2%	9:22
14 3.5%	9:42
13 2.0%	10:08
11 2.9%	9:37
See your biggest climbs

Power

289W (501 max)

Power Graph

Power Bands

Cadence

163 (188 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	163	13.3	2:03:21	9:18
Walk	0.2	110	0	14	10:45

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:31	6:05	49.42%	More
800m	3:11	6:24	53.66%	More
1km	4:02	6:30	55.38%	More
Mile	6:44	6:44	57.46%	More
5k	26:49	8:38	49.00%	More
5 miles	44:42	8:56	47.85%	More
10k	55:50	8:59	47.91%	More
10 miles	1:30:50	9:05	48.67%	More
Half	2:01:29	9:16	48.15%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:58	7:58	48.58
5km	26:30	8:32	49.60
5M	43:53	8:47	48.75
10km	55:15	8:53	48.42
10M	1:31:30	9:09	48.32
Half	2:01:49	9:18	47.65
20M	3:10:46	9:32	48.22
Mara	4:14:00	9:42	48.29

Bespoke Fields

Amend your bespoke fields

Fetch Miles

6:41	The final mile

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