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Sat 14th Jan 2023 at 8:20am by depeche_mould

Run > Long Run
  • Time
    2:47:35
  • Miles
    18.79
  • Min/mi
    8:55
  • WAVA
    51.55
  • Stride(cm)
    99
  • Cals
    1516
  • Cadence
    183
  • BPM
    133
  • %MHR
    73.8
  • B/mi
    1184
  • Asc(m)
    248
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 5:55(5:55/km) 113/129bpm [668b/km] 50cal 10.14/12.46kmph
2) 1km - 5:28(5:28/km) 120/134bpm [656b/km] 49cal 10.98/13.33kmph
3) 1km - 5:01(5:01/km) 113/124bpm [568b/km] 38cal 11.94/12.36kmph
4) 1km - 5:15(5:15/km) 118/123bpm [619b/km] 42cal 11.43/12.23kmph
5) 1km - 5:16(5:16/km) 116/121bpm [611b/km] 38cal 11.39/12.87kmph
6) 1km - 4:45(4:45/km) 121/126bpm [575b/km] 38cal 12.63/13.1kmph
7) 1km - 5:01(5:01/km) 126/132bpm [632b/km] 44cal 11.97/12.83kmph
8) 1km - 5:02(5:02/km) 131/158bpm [660b/km] 48cal 11.92/13.03kmph
9) 1km - 4:34(4:34/km) 144/151bpm [657b/km] 57cal 13.15/14.08kmph
10) 1km - 4:39(4:39/km) 140/145bpm [651b/km] 53cal 12.9/13.6kmph
11) 1km - 7:03(7:03/km) 131/146bpm [923b/km] 62cal 8.51/13.2kmph
12) 1km - 5:29(5:29/km) 145/153bpm [795b/km] 67cal 10.94/11.19kmph
13) 1km - 5:49(5:49/km) 150/166bpm [872b/km] 74cal 10.32/11.02kmph
14) 1km - 6:05(6:05/km) 153/165bpm [930b/km] 79cal 9.87/12.53kmph
15) 1km - 7:21(7:21/km) 145/155bpm [1066b/km] 79cal 8.16/12.36kmph
16) 1km - 5:34(5:34/km) 147/152bpm [818b/km] 64cal 10.78/11.12kmph
17) 1km - 5:14(5:14/km) 153/164bpm [802b/km] 68cal 11.45/11.69kmph
18) 1km - 5:13(5:13/km) 154/163bpm [804b/km] 70cal 11.49/12.29kmph
19) 1km - 5:14(5:14/km) 155/161bpm [810b/km] 69cal 11.48/12.23kmph
20) 1km - 5:28(5:28/km) 138/154bpm [753b/km] 38cal 10.99/12.7kmph
21) 1km - 5:02(5:02/km) 141/146bpm [709b/km] 32cal 11.93/12.19kmph
22) 1km - 5:07(5:07/km) 138/145bpm [706b/km] 29cal 11.72/12.29kmph
23) 1km - 4:57(4:57/km) 139/145bpm [688b/km] 30cal 12.12/12.46kmph
24) 1km - 7:41(7:41/km) 128/149bpm [983b/km] 43cal 7.81/11.99kmph
25) 1km - 6:04(6:04/km) 120/131bpm [729b/km] 39cal 9.88/11.49kmph
26) 1km - 7:23(7:23/km) 125/142bpm [922b/km] 53cal 8.14/12.8kmph
27) 1km - 5:09(5:09/km) 135/143bpm [696b/km] 50cal 11.64/13.13kmph
28) 1km - 5:29(5:29/km) 125/132bpm [686b/km] 36cal 10.93/12.77kmph
29) 1km - 4:50(4:50/km) 119/130bpm [575b/km] 25cal 12.41/13.3kmph
30) 1km - 4:53(4:53/km) 125/147bpm [611b/km] 33cal 12.28/13.77kmph
31) 0.25km - 1:34(6:19/km) 144/150bpm [909b/km] 19cal 9.5/13.1kmph

Coffee and a run with Conor Moran -- great to be back in the sunshine of Phoenix Park. Windy start but eventually defrosted and got moving. HOD - coffee/walnut cake on tired depleted legs.
5:55 5:28 5:01 5:15 5:16 4:45 5:01 5:02 4:34 4:39 7:03 5:29 5:49 6:05 7:21 5:34 5:14 5:13 5:14 5:28 5:02 5:07 4:57 7:41 6:04 7:23 5:09 5:29 4:50 4:53 1:34

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.
0.62 5:52 5:52 9:26 112 75-129 1057 176 0-190 46/6
1.24 11:19 5:27 8:48 119 107-134 1047 175 0-188 19/25
1.86 16:18 5:00 8:05 113 106-124 913 185 180-190 17/39
2.48 21:32 5:14 8:27 118 112-123 997 181 0-188 21/59
3.10 26:48 5:15 8:29 116 108-121 984 168 0-190 10/41
3.72 31:31 4:43 7:38 121 114-125 924 187 184-188 13/24
4.34 36:31 5:00 8:04 126 118-131 1017 186 172-190 21/25
4.95 41:31 5:00 8:06 132 117-158 1070 182 0-190 20/32
5.57 46:03 4:32 7:21 144 137-151 1057 187 176-190 10/13
6.19 50:40 4:37 7:29 140 135-144 1048 183 0-190 23/16
6.81 57:42 7:02 11:21 130 108-146 1475 138 0-190 19/25
7.43 1:03:11 5:29 8:49 145 140-153 1279 184 176-188 18/21
8.05 1:08:58 5:47 9:22 150 135-166 1404 182 162-190 24/22
8.67 1:15:02 6:04 9:47 153 134-166 1496 168 0-188 20/33
9.29 1:22:23 7:21 11:50 144 131-155 1705 146 0-188 28/28
9.91 1:27:55 5:33 8:57 147 143-152 1317 183 180-188 25/12
10.52 1:33:07 5:12 8:25 153 146-163 1289 181 178-184 11/24
11.14 1:38:18 5:11 8:24 154 149-161 1294 181 90-188 30/14
11.76 1:43:30 5:11 8:25 155 151-161 1304 181 180-184 17/17
12.37 1:50:25 6:55 +2 11:12 138 114-155 1546 166 0-190 35/13
12.99 1:55:25 5:00 8:06 141 135-145 1141 185 182-190 10/9
13.61 2:00:30 5:05 8:14 137 128-145 1129 183 178-188 9/25
14.23 2:05:25 4:55 7:58 139 132-145 1107 183 180-186 14/25
14.85 2:34:31 29:06 +1 46:56 129 103-149 6055 138 0-190 27/46
15.46 2:40:32 6:02 9:46 120 111-131 1172 174 0-186 20/21
16.08 2:47:54 7:22 11:53 124 111-142 1474 133 0-202 37/27
16.70 2:53:01 5:07 8:18 134 120-142 1112 180 0-224 9/27
17.32 2:58:30 5:28 8:50 125 113-132 1104 162 0-192 12/20
17.94 3:03:46 5:17 +1 8:31 119 100-129 1013 180 0-194 33/18
18.56 3:08:57 5:11 +1 8:21 124 107-147 1035 182 0-194 7/27
18.71 3:10:25 1:28 9:48 144 138-149 1411 168 0-198 3/7
18.71 3:10:31 6 +1 31:04 137 132-141 4256 115 112-118 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 166 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    40 3.6% 9:22
    13 8.1% 9:49

  • Cadence Distribution

    183 avge / 224 max Stride Length: 99cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.3 183 18.7 3:04:15 9:51
    Walk 2.0 118 0.1 3:53 36:33
    Still 1.6 - - 3:07 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:46 7:06 42.68% More
    800m 3:33 7:09 48.40% More
    1km 4:32 7:18 49.75% More
    Mile 7:19 7:19 53.25% More
    5k 23:55 7:42 55.34% More
    5 miles 39:40 7:56 54.22% More
    10k 50:32 8:08 53.19% More
    10 miles 1:27:41 8:46 50.64% More
    Half 1:55:00 8:47 51.08% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:29 7:29 52.07
    5km 24:52 8:00 53.24
    5M 41:11 8:14 52.22
    10km 51:52 8:21 51.82
    10M 1:25:53 8:35 51.70
    Half 1:54:20 8:44 50.98
    20M 2:59:03 8:57 51.58
    Mara 3:58:23 9:06 51.66

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