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Mon 24th Jul 2023 at 10:37am by northernslowcoach

Run > Long Run
  • Time
    1:37:36
  • Miles
    6.81
  • Min/mi
    14:20
  • Pacing
    67.3%
  • WAVA
    39.35
  • Stride(cm)
    75
  • Cals
    771
  • Watts
    210
  • Cadence
    149
  • BPM
    129
  • %MHR
    75.4
  • B/mi
    1848
  • Asc(m)
    123
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

The rest of my long run, way too much walking but got to start somewhere…

Split Summary
===
1) 1mi - 12:27(12:27/mi) 138/149bpm [1718b/mi] 117cal 240/353W
2) 1mi - 14:09(14:09/mi) 138/152bpm [1953b/mi] 125cal 222/302W
3) 1mi - 13:34(13:34/mi) 132/149bpm [1790b/mi] 112cal 205/271W
4) 1mi - 14:32(14:32/mi) 116/138bpm [1686b/mi] 103cal 155/306W
5) 1mi - 15:02(15:02/mi) 121/144bpm [1818b/mi] 109cal 165/314W
6) 1mi - 14:42(14:42/mi) 130/149bpm [1912b/mi] 113cal 166/296W
7) 0.81mi - 13:10(16:14/mi) 129/145bpm [2095b/mi] 92cal 147/272W
12:27 14:09 13:34 14:32 15:02 14:42 13:10
Diogenes
A good distance
Rosehip
Jolly good :)
Autumnleaves
Nice running :)
Bintmcskint
Nice!
Mandymoo
Nice mileage
.B.
Well done.

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.25 3:14 3:14 12:56 130 86-144 1681 166 88-176 253 65-353 5/5
0.50 7:02 3:48 +50 15:12 139 118-149 2112 174 172-176 252 208-311 4/3
0.75 10:04 3:02 12:07 143 130-148 1733 174 172-176 250 226-282 2/6
1.00 13:16 3:13 12:50 141 128-145 1810 166 126-176 241 158-327 6/5
1.25 16:47 3:31 14:04 137 117-144 1928 156 122-174 206 127-245 7/1
1.50 20:10 3:23 13:32 138 124-147 1868 164 122-176 239 139-291 9/0
1.75 23:37 3:27 13:47 148 137-152 2040 165 112-174 237 148-271 10/0
2.00 27:26 3:49 15:15 131 122-143 1997 146 118-174 214 149-302 11/0
2.25 31:01 3:36 14:23 136 122-147 1956 151 124-174 224 78-271 8/0
2.50 34:48 3:46 15:06 122 114-137 1842 139 120-172 190 145-257 2/17
2.75 37:45 2:58 11:50 143 136-149 1693 170 168-174 246 235-260 0/14
3.00 41:00 3:15 12:59 127 117-136 1649 158 126-170 208 71-242 2/12
3.25 44:21 3:21 13:23 119 100-138 1592 152 96-174 201 49-267 1/7
3.50 48:10 3:49 15:15 119 104-138 1815 138 106-174 171 50-253 5/2
3.75 52:08 3:58 15:54 109 95-114 1733 131 124-170 165 52-245 1/16
4.00 55:32 3:24 13:36 119 102-130 1618 154 122-172 198 52-306 2/2
4.25 59:28 3:56 15:43 102 94-120 1604 131 106-168 166 44-247 3/4
4.50 1:03:00 3:32 14:10 129 120-142 1827 147 126-174 210 161-292 4/2
4.75 1:08:14 5:14 +1:50 20:56 130 109-144 2722 150 124-176 224 167-314 5/3
5.00 1:14:35 6:21 +2:12 25:22 125 98-143 3172 133 106-194 184 52-273 8/6
5.25 1:17:50 3:15 13:02 132 98-145 1719 154 106-174 228 144-277 10/3
5.50 1:22:28 4:37 +46 18:29 128 118-140 2367 140 88-178 200 43-296 3/1
5.75 1:26:07 3:39 14:36 133 120-149 1943 143 124-174 199 50-295 10/0
6.00 1:30:03 3:56 15:45 129 122-141 2032 135 114-172 210 56-264 7/2
6.25 1:33:43 3:40 14:41 131 120-145 1924 142 114-174 210 58-272 12/3
6.50 1:37:55 4:12 16:47 129 123-138 2165 130 118-170 204 55-268 16/5
6.75 1:42:07 4:12 16:46 128 120-136 2146 125 114-130 173 46-229 7/1
6.81 1:43:12 1:05 18:26 126 122-130 2323 116 32-130 114 4-169 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    129 avge / 152 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    45 2.2% 14:41
    23 2.1% 16:38
    23 3.7% 17:24
    13 4.9% 17:23
    10 1.0% 21:33

  • Cadence Distribution

    149 avge / 194 max Stride Length: 75cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 48.1 171 4 46:41 13:09
    Walk 46.6 126 2.8 50:43 17:55
    Still 0.2 - - 11 -
    Pause 5.2 - - 5:38 -

  • Power Distribution

    210W (353 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:53 11:37 34.54% More
    800m 6:03 12:11 36.34% More
    1km 7:39 12:19 37.44% More
    Mile 13:00 13:00 37.52% More
    5k 42:21 13:38 40.24% More
    5 miles 1:14:26 14:53 37.39% More
    10k 1:33:06 14:59 37.45% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:50 11:50 41.22
    5km 41:10 13:15 41.40
    5M 1:09:29 13:54 40.06
    10km 1:28:15 14:12 39.50
    10M 2:28:56 14:54 38.60
    Half 3:20:26 15:18 37.48
    20M 5:19:15 15:58 37.07
    Mara 7:09:39 16:24 36.51

Photos



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