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Sat 30th Apr 2022 at 11:35am by SeanMc

Run > Long Run
  • Good
  • Time
    4:05:20
  • Miles
    28.97
  • Min/mi
    8:28
  • Pacing
    78.3%
  • WAVA
    68.14
  • Stride(cm)
    107
  • Cals
    2401
  • Cadence
    177
  • BPM
    128
  • %MHR
    75.1
  • B/mi
    1087
  • Asc(m)
    816
  • Hillscore
    20
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 9:06(9:06/m) 108/117bpm [983b/mi] 80cal 6.59/8.41mph
2) 1m - 9:21(9:21/m) 110/116bpm [1028b/mi] 81cal 6.42/6.68mph
3) 1m - 9:26(9:26/m) 109/120bpm [1028b/mi] 72cal 6.36/6.99mph
4) 1m - 9:32(9:32/m) 107/113bpm [1020b/mi] 65cal 6.3/6.76mph
5) 1m - 9:26(9:26/m) 109/114bpm [1028b/mi] 65cal 6.36/6.51mph
6) 1m - 9:30(9:30/m) 109/121bpm [1036b/mi] 61cal 6.31/6.64mph
7) 1m - 9:21(9:21/m) 109/114bpm [1018b/mi] 59cal 6.42/6.59mph
8) 1m - 11:49(11:49/m) 106/121bpm [1253b/mi] 67cal 5.08/7.2mph
9) 1m - 9:01(9:01/m) 111/118bpm [1001b/mi] 59cal 6.65/7.08mph
10) 1m - 9:08(9:08/m) 107/112bpm [977b/mi] 47cal 6.57/7.14mph
11) 1m - 9:12(9:12/m) 110/115bpm [1013b/mi] 55cal 6.52/6.74mph
12) 1m - 9:13(9:13/m) 111/126bpm [1024b/mi] 55cal 6.51/6.87mph
13) 1m - 8:26(8:26/m) 119/133bpm [1003b/mi] 70cal 7.12/8.2mph
14) 1m - 8:09(8:09/m) 129/133bpm [1051b/mi] 91cal 7.37/8.37mph
15) 1m - 7:49(7:49/m) 134/142bpm [1047b/mi] 91cal 7.68/7.95mph
16) 1m - 7:36(7:36/m) 134/138bpm [1019b/mi] 88cal 7.89/8.39mph
17) 1m - 7:28(7:28/m) 140/144bpm [1045b/mi] 92cal 8.04/8.5mph
18) 1m - 7:25(7:25/m) 142/147bpm [1053b/mi] 94cal 8.09/8.25mph
19) 1m - 7:28(7:28/m) 145/151bpm [1082b/mi] 96cal 8.04/9mph
20) 1m - 7:32(7:32/m) 144/148bpm [1084b/mi] 96cal 7.97/8.47mph
21) 1m - 8:25(8:25/m) 143/147bpm [1203b/mi] 104cal 7.13/8.22mph
22) 1m - 7:47(7:47/m) 143/149bpm [1113b/mi] 94cal 7.71/8.33mph
23) 1m - 7:44(7:44/m) 146/153bpm [1129b/mi] 100cal 7.76/8.37mph
24) 1m - 7:32(7:32/m) 148/163bpm [1115b/mi] 99cal 7.96/8.58mph
25) 1m - 7:11(7:11/m) 153/158bpm [1100b/mi] 99cal 8.35/8.5mph
26) 1m - 7:33(7:33/m) 154/159bpm [1162b/mi] 106cal 7.95/8.66mph
27) 1m - 7:34(7:34/m) 153/157bpm [1159b/mi] 104cal 7.92/8.39mph
28) 1m - 7:24(7:24/m) 156/161bpm [1155b/mi] 105cal 8.11/8.45mph
29) 0.97m - 8:13(8:28/m) 148/165bpm [1252b/mi] 106cal 7.09/7.89mph

Brilliant run. Lovely to run with Steven for first 12.5 and last k. Great to run with Mum and harry all the way xxx thanks everyone for your help xxx
9:06 9:21 9:26 9:32 9:26 9:30 9:21 11:49 9:01 9:08 9:12 9:13 8:26 8:09 7:49 7:36 7:28 7:25 7:28 7:32 8:25 7:47 7:44 7:32 7:11 7:33 7:34 7:24 8:13
Steven McC
Thank you for running the first 2 laps together, and well done, brilliant run, very proud of you too :-)

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 9:05 9:05 9:05 105 67-116 954 177 122-184 31/26
2.00 18:26 9:21 9:21 110 105-116 1028 173 170-180 49/46
3.00 27:51 9:25 9:25 109 99-120 1026 171 166-176 38/50
4.00 37:24 9:33 9:33 107 102-113 1021 170 166-178 39/46
5.00 46:50 9:26 9:26 109 103-114 1028 170 166-174 24/27
6.00 56:20 9:30 9:30 109 103-121 1036 171 168-180 50/44
7.00 1:05:41 9:20 9:20 109 104-114 1018 173 166-186 44/37
8.00 1:17:30 11:49 11:49 107 77-120 1265 169 116-186 44/43
9.00 1:26:31 9:01 9:01 111 105-117 1001 174 168-180 42/39
10.00 1:35:39 9:08 9:08 107 100-111 978 173 168-178 54/62
11.00 1:44:51 9:12 9:12 110 105-115 1013 172 166-178 38/41
12.00 1:54:05 9:13 9:13 111 105-126 1024 172 166-180 24/28
13.00 2:02:31 8:26 8:26 120 107-133 1011 174 168-180 43/33
14.00 2:10:39 8:09 8:09 129 119-133 1051 177 164-182 32/36
15.00 2:18:28 7:49 7:49 134 129-142 1047 177 174-184 52/46
16.00 2:26:03 7:35 7:35 134 127-138 1016 178 174-184 64/77
17.00 2:33:32 7:29 7:29 140 133-143 1047 179 174-188 41/32
18.00 2:40:57 7:25 7:25 142 139-147 1053 180 176-184 32/35
19.00 2:48:25 7:28 7:28 145 142-149 1082 180 176-184 44/32
20.00 2:55:56 7:32 7:32 144 141-148 1084 180 178-186 40/47
21.00 3:04:21 8:25 8:25 143 129-147 1203 179 122-188 38/41
22.00 3:12:08 7:47 7:47 143 133-149 1113 180 176-186 36/29
23.00 3:19:51 7:43 7:43 147 140-153 1135 182 178-188 54/63
24.00 3:27:24 7:33 7:33 149 145-162 1124 181 176-186 36/34
25.00 3:34:35 7:11 7:11 153 149-157 1100 184 180-190 27/37
26.00 3:42:08 7:33 7:33 155 150-159 1169 185 178-192 63/52
27.00 3:49:43 7:35 7:35 153 150-157 1159 185 180-188 43/48
28.00 3:57:07 7:24 7:24 156 152-160 1155 184 94-192 29/30
28.97 4:05:20 8:13 8:28 148 142-163 1253 182 176-190 35/31

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    128 avge / 163 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    16 3.7% 7:27
    16 4.7% 8:24
    15 4.5% 7:09
    13 12.5% 7:42
    12 6.7% 7:34
    11 5.9% 8:06

  • Cadence Distribution

    177 avge / 192 max Stride Length: 107cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.4 177 28.9 4:03:51 8:26
    Walk 0.4 118 0 1:00 25:23
    Still 0.2 - - 29 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:46 7:07 49.54% More
    800m 3:34 7:10 58.63% More
    1km 4:27 7:09 61.16% More
    Mile 7:11 7:11 64.30% More
    5k 22:52 7:21 68.84% More
    5 miles 37:09 7:26 69.21% More
    10k 46:36 7:30 68.98% More
    10 miles 1:15:53 7:35 70.16% More
    Half 1:39:23 7:35 70.95% More
    20 miles 2:39:00 7:57 69.73% More
    Mara 3:39:38 8:23 67.31% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:55 6:55 66.77
    5km 23:01 7:25 68.37
    5M 38:06 7:37 67.47
    10km 47:59 7:43 67.01
    10M 1:19:27 7:57 67.01
    Half 1:45:47 8:05 66.14
    20M 2:45:39 8:17 66.93
    Mara 3:40:32 8:25 67.04

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