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Sat 27th Jul 2024 at 6:10am by Keegan

Run > Long Run
  • Time
    1:19:23
  • Miles
    9.15
  • Min/mi
    8:41
  • Pacing
    96%
  • WAVA
    53.55
  • Stride(cm)
    110
  • Cals
    1080
  • Watts
    338
  • Cadence
    169
  • BPM
    156
  • %MHR
    80.6
  • B/mi
    1350
  • Asc(m)
    165
  • Hillscore
    15
  • Surface
    Road

Notes & Comments

Hilly Long Run
Trying to increase strength on the tough Lichfield 10k course

1) 1mi - 8:51(8:51/mi) 134/148bpm [1187b/mi] 111cal 343/398W
2) 1mi - 8:47(8:47/mi) 151/157bpm [1326b/mi] 120cal 358/488W
3) 1mi - 8:49(8:49/mi) 149/154bpm [1314b/mi] 116cal 327/493W
4) 1mi - 8:51(8:51/mi) 150/162bpm [1328b/mi] 118cal 364/489W
5) 1mi - 8:38(8:38/mi) 168/176bpm [1451b/mi] 124cal 349/490W
6) 1mi - 8:23(8:23/mi) 165/175bpm [1385b/mi] 119cal 332/434W
7) 1mi - 8:30(8:30/mi) 160/172bpm [1361b/mi] 115cal 315/361W
8) 1mi - 8:39(8:39/mi) 161/165bpm [1394b/mi] 119cal 326/396W
9) 1mi - 8:37(8:37/mi) 162/166bpm [1396b/mi] 120cal 328/372W
10) 0.15mi - 1:16(8:33/mi) 162/164bpm [1385b/mi] 18cal 337/372W
8:51 8:47 8:49 8:51 8:38 8:23 8:30 8:39 8:37 1:16
Bowman 🇸🇪
Well done, nice consistent pace
Velociraptor
Well done :)
Keegan
Thanks guys
Sigh
Excellent, well done!

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 2:20 2:20 9:18 120 81-131 1116 164 108-168 336 100-398 7/0
0.50 4:32 2:12 8:49 133 128-137 1172 167 164-170 337 301-364 5/1
0.75 6:41 2:10 8:38 141 137-144 1218 170 166-174 349 319-378 4/1
1.00 8:51 2:10 8:39 146 144-148 1262 171 170-174 359 343-380 7/0
1.25 11:00 2:09 8:37 148 147-149 1274 168 164-172 324 298-381 2/5
1.50 13:07 2:07 8:28 150 148-152 1269 169 166-172 355 328-419 5/1
1.75 15:19 2:12 8:47 152 151-154 1335 168 164-170 360 329-427 7/1
2.00 17:38 2:19 9:17 155 154-157 1440 165 162-170 389 296-488 19/0
2.25 19:47 2:09 8:38 150 147-154 1294 162 158-170 283 232-331 1/18
2.50 22:03 2:15 9:02 149 146-152 1346 164 160-168 387 305-493 13/4
2.75 24:15 2:12 8:48 152 150-153 1337 165 160-168 358 267-446 11/1
3.00 26:27 2:12 8:49 146 142-151 1287 162 160-166 279 226-361 0/24
3.25 28:41 2:14 8:57 148 144-152 1324 169 166-172 379 357-412 10/0
3.50 30:55 2:14 8:55 153 151-154 1363 168 166-170 404 317-489 20/0
3.75 33:08 2:13 8:51 149 146-151 1318 167 164-172 337 275-447 9/3
4.00 35:19 2:11 8:44 150 146-162 1309 169 166-174 337 305-405 3/4
4.25 37:33 2:15 8:59 171 162-176 1536 170 166-174 411 312-463 20/0
4.50 39:41 2:08 8:32 172 168-174 1467 167 162-170 298 244-321 2/7
4.75 41:44 2:03 8:10 169 167-170 1381 163 160-168 277 239-319 0/30
5.00 43:57 2:13 8:51 161 154-173 1424 170 164-172 403 320-490 10/6
5.25 46:04 2:08 8:32 172 166-175 1467 170 166-174 327 293-434 9/4
5.50 48:10 2:05 8:22 159 155-166 1330 169 162-174 320 270-371 1/14
5.75 50:15 2:05 8:20 161 160-164 1342 173 168-178 332 305-409 1/5
6.00 52:20 2:05 8:20 168 164-170 1401 174 172-176 350 319-430 5/2
6.25 54:27 2:07 8:27 166 160-172 1402 173 168-176 316 290-326 0/8
6.50 56:32 2:05 8:21 155 154-160 1295 167 164-170 306 256-328 0/15
6.75 58:41 2:09 8:37 158 155-159 1362 171 168-174 322 309-346 1/3
7.00 1:00:50 2:09 8:36 160 158-162 1377 170 164-174 316 270-361 3/8
7.25 1:02:59 2:09 8:35 160 157-163 1374 173 170-176 330 298-366 2/3
7.50 1:05:08 2:09 8:36 164 162-165 1411 173 166-176 334 310-396 4/3
7.75 1:07:20 2:12 8:47 159 156-165 1397 169 164-174 317 286-347 1/5
8.00 1:09:30 2:10 8:40 161 160-162 1396 171 166-174 322 299-348 2/4
8.25 1:11:39 2:09 8:36 162 160-163 1392 172 170-176 332 311-372 3/1
8.50 1:13:47 2:09 8:34 160 158-163 1372 170 164-176 318 281-345 1/6
8.75 1:15:57 2:10 8:39 162 159-166 1402 169 164-174 332 308-355 3/3
9.00 1:18:07 2:10 8:40 162 162-162 1403 171 168-174 328 315-348 2/1
9.15 1:19:23 1:16 8:35 162 161-164 1389 172 170-174 337 314-372 2/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    156 avge / 176 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    36 3.3% 8:54
    29 2.6% 8:51
    24 3.3% 8:53
    24 3.9% 8:59
    20 4.0% 8:57
    17 1.4% 8:42

  • Cadence Distribution

    169 avge / 178 max Stride Length: 110cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 168 9.1 1:19:21 8:41
    Walk 0.0 108 0 2 11:19

  • Power Distribution

    338W (493 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:00 8:05 39.45% More
    800m 4:06 8:16 44.78% More
    1km 5:10 8:19 46.47% More
    Mile 8:20 8:20 49.18% More
    5k 26:19 8:28 52.97% More
    5 miles 42:43 8:33 53.05% More
    10k 53:30 8:37 52.86% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:23 7:23 55.53
    5km 24:55 8:01 55.96
    5M 41:31 8:18 54.59
    10km 52:25 8:26 53.95
    10M 1:27:19 8:44 53.48
    Half 1:56:39 8:54 52.53
    20M 3:03:40 9:11 52.86
    Mara 4:05:22 9:22 52.77

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