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Sun 19th Jan 2020 at 11:00am by StuH

Run > Long Run
  • Good
  • cold
  • Time
    3:44:46
  • Miles
    19.02
  • Min/mi
    11:49
  • Pacing
    69.1%
  • WAVA
    41.61
  • Stride(cm)
    92
  • Cals
    2646
  • Cadence
    149
  • BPM
    130
  • %MHR
    76.3
  • B/mi
    1533
  • Asc(m)
    438
  • Hillscore
    24
  • Surface
    Trail

Notes & Comments

19 miles with hills round Frimley Fuel Allotments and Frith Hill. Tired towards the end and ran/walked 4:1
Followed with ice bath! 😱

Split Summary
===
1) 0.01m - 19(59:53/m) 75/77bpm 1/0.88mph
2) 1m - 10:40(10:40/m) 125/136bpm 146cal 5.62/7.18mph
3) 1m - 12:01(12:01/m) 128/140bpm 156cal 4.99/6.62mph
4) 1m - 11:07(11:07/m) 133/139bpm 150cal 5.4/6.41mph
5) 1m - 10:44(10:44/m) 135/141bpm 150cal 5.59/6.8mph
6) 1m - 11:43(11:43/m) 132/151bpm 152cal 5.12/9.5mph
7) 1m - 11:39(11:39/m) 130/144bpm 141cal 5.15/6.62mph
8) 1m - 10:11(10:11/m) 131/138bpm 123cal 5.89/6.93mph
9) 1m - 14:32(14:32/m) 131/140bpm 157cal 4.13/7.18mph
10) 1m - 14:32(14:32/m) 128/142bpm 151cal 4.13/7.76mph
11) 1m - 11:14(11:14/m) 126/137bpm 125cal 5.34/6.62mph
12) 1m - 11:40(11:40/m) 125/135bpm 123cal 5.14/7.49mph
13) 1m - 11:42(11:42/m) 129/141bpm 132cal 5.13/7.64mph
14) 1m - 13:38(13:38/m) 120/139bpm 127cal 4.4/6.7mph
15) 1m - 11:39(11:39/m) 136/146bpm 147cal 5.15/6.95mph
16) 1m - 10:58(10:58/m) 132/139bpm 131cal 5.47/6.43mph
17) 1m - 11:12(11:12/m) 131/138bpm 127cal 5.35/7.91mph
18) 1m - 11:10(11:10/m) 132/141bpm 130cal 5.37/7.2mph
19) 1m - 12:49(12:49/m) 129/140bpm 134cal 4.68/6.55mph
20) 1m - 11:05(11:05/m) 136/145bpm 142cal 5.42/6.51mph
21) 0.02m - 11(9:07/m) 139/140bpm 2cal 6.59/6.14mph
19 10:40 12:01 11:07 10:44 11:43 11:39 10:11 14:32 14:32 11:14 11:40 11:42 13:38 11:39 10:58 11:12 11:10 12:49 11:05 11

Map
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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.
1.00 10:56 10:56 10:56 124 71-136 1355 151 74-178 10/18
2.00 22:56 12:01 12:01 128 112-140 1537 149 90-168 30/38
3.00 34:02 11:06 11:06 133 125-139 1476 151 102-168 14/8
4.00 44:47 10:45 10:45 135 122-141 1451 153 134-164 20/14
5.00 56:30 11:43 11:43 132 94-151 1547 147 92-186 45/17
6.00 1:08:09 11:39 11:39 130 105-144 1515 144 108-160 42/8
7.00 1:18:20 10:11 10:11 131 125-137 1333 155 142-176 6/14
8.00 1:32:51 14:31 14:31 131 110-140 1901 143 84-222 32/34
9.00 1:47:24 14:33 14:33 128 93-142 1862 149 78-256 29/43
10.00 1:58:38 11:14 11:14 126 113-137 1416 151 94-172 36/28
11.00 2:10:16 11:38 11:38 125 103-135 1454 144 86-174 40/41
12.00 2:21:58 11:43 11:43 129 116-141 1511 147 90-166 25/43
13.00 2:35:37 13:39 13:39 120 81-139 1638 142 70-256 16/23
14.00 2:47:17 11:39 11:39 136 110-146 1585 153 92-200 8/29
15.00 2:58:14 10:58 10:58 132 115-139 1447 152 94-170 10/23
16.00 3:09:26 11:11 11:11 131 122-138 1465 151 116-206 8/12
17.00 3:20:37 11:12 11:12 132 120-141 1478 150 110-174 16/15
18.00 3:33:25 12:48 12:48 129 107-139 1651 144 98-164 13/11
19.00 3:44:31 11:06 11:06 136 114-145 1509 150 110-170 17/9
19.02 3:44:46 15 10:02 139 138-140 1395 158 156-158 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    130 avge / 151 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    48 3.9% 12:03
    30 6.0% 15:19
    27 5.8% 13:52
    21 4.3% 13:05
    21 4.8% 9:46
    18 1.5% 10:38

  • Cadence Distribution

    149 avge / 256 max Stride Length: 92cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 85.5 154 17.6 3:12:06 10:53
    Walk 12.7 111 1.4 28:27 20:40
    Still 1.9 - - 4:13 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:03 8:13 39.32% More
    800m 4:31 9:05 41.47% More
    1km 5:58 9:37 40.90% More
    Mile 9:45 9:45 42.72% More
    5k 34:07 10:59 41.51% More
    5 miles 54:49 10:58 42.01% More
    10k 1:09:09 11:08 41.56% More
    10 miles 1:56:57 11:42 40.59% More
    Half 2:35:59 11:54 40.25% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:48 6:48 61.21
    5km 26:08 8:25 54.18
    5M 45:59 9:12 50.08
    10km 59:32 9:35 48.27
    10M 1:44:45 10:29 45.32
    Half 2:24:21 11:01 43.16
    20M 3:58:35 11:56 41.38
    Mara 5:28:47 12:33 40.04

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