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Fri 2nd Aug 2024 at 10:56am by geordiegirl

Run > Long Run
  • v warm
  • Time
    3:34:25
  • Miles
    15.00
  • Min/mi
    14:18
  • WAVA
    41.29
  • Stride(cm)
    80
  • Cals
    1821
  • Watts
    194
  • Cadence
    141
  • BPM
    146
  • %MHR
    85.5
  • B/mi
    2089
  • Asc(m)
    135
  • Hillscore
    2
  • Surface
    Mixed

Notes & Comments

A long run day hot and humid and a crap nights sleep was never going to produce startling results. Lovely run just a bit warm even for a cactus runner.

1) 1mi - 12:29(12:29/mi) 142/160bpm [1773b/mi] 126cal 221/353W
2) 1mi - 12:18(12:18/mi) 146/159bpm [1795b/mi] 122cal 223/348W
3) 1mi - 13:43(13:43/mi) 140/161bpm [1920b/mi] 114cal 180/313W
4) 1mi - 14:20(14:20/mi) 128/147bpm [1834b/mi] 110cal 180/375W
5) 1mi - 14:08(14:08/mi) 135/158bpm [1908b/mi] 120cal 175/330W
6) 1mi - 13:38(13:38/mi) 141/160bpm [1923b/mi] 117cal 188/346W
7) 1mi - 12:51(12:51/mi) 148/162bpm [1903b/mi] 122cal 205/338W
8) 1mi - 14:22(14:22/mi) 153/178bpm [2199b/mi] 134cal 178/337W
9) 1mi - 16:48(16:48/mi) 147/164bpm [2470b/mi] 121cal 137/314W (got lost and had to double back and navigate the overgrowth again)
10) 1mi - 17:14(17:14/mi) 147/164bpm [2534b/mi] 140cal 134/374W (cows!)
11) 1mi - 15:50(15:50/mi) 156/172bpm [2470b/mi] 139cal 155/322W
12) 1mi - 14:21(14:21/mi) 149/165bpm [2137b/mi] 114cal 174/317W
13) 1mi - 14:09(14:09/mi) 153/166bpm [2166b/mi] 118cal 181/334W
14) 1mi - 14:46(14:46/mi) 149/162bpm [2201b/mi] 109cal 167/325W
15) 1mi - 13:25(13:25/mi) 156/169bpm [2094b/mi] 115cal 185/300W
16) 0mi - 2(7:12/mi) 161/161bpm [1158b/mi] 247/250W
12:29 12:18 13:43 14:20 14:08 13:38 12:51 14:22 16:48 17:14 15:50 14:21 14:09 14:46 13:25 2
EvilPixie
Super impressed especially with the heat. Recover well x
geordiegirl
It was a killer even for me who loves the sun. I didn’t remember sunglasses as it was really overcast when I set off. Few errors but chuffed I managed most of it even if I had to slow down massively.
Ness
Well done, GG! 👍
Looby Loo
Wow 5 miles is my limit when it’s hot 👏
Velociraptor
Excellent 😃😃😃
geordiegirl
Thanks I may regret not turning round at the 5m point but happy to have done it.
hillstrider
Well done GG for your very long run 👏
Fenland Flier
Pop to Waitrose tomorrow morning to meet Flatlander. He'll be cycling from near Cambridge for his shopping.
Runningbauble21
Ah nice, you ran past my old house 😁
geordiegirl
Ohhh now that would be cool FF I’ll be in town tomorrow and no doubt Waitrose but I don’t know Flatlander I’ll
Look out for a cyclist if he has a fetch top on he’d be easier to spot 🤣
Jaks
Well done gg 👏
Fenland Flier
Very slim, hair in a ponytail and panniers on his bike, he'll be early, probably nearer opening time.
geordiegirl
Def missed him then! I’ll be in town this afternoon

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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.
0.50 8:29 8:29 +2:38 16:58 139 93-153 2359 159 108-174 270 2-353 13/8
1.00 24:43 16:14 +9:35 32:28 145 94-160 4709 153 104-170 238 9-327 13/14
1.50 31:27 6:44 +44 13:27 141 94-158 1897 157 82-214 253 1-319 8/11
2.00 37:46 6:19 12:37 150 136-159 1893 151 82-166 227 40-348 9/11
2.50 44:21 6:35 13:10 144 117-161 1897 145 100-168 202 57-301 7/9
3.00 51:28 7:07 14:14 136 116-151 1936 137 82-170 175 41-313 11/6
3.50 1:14:20 22:52 +15:40 45:43 126 83-147 5761 145 106-248 204 64-375 8/9
4.00 1:21:29 7:09 14:19 131 114-145 1875 137 82-240 175 38-302 6/8
4.50 1:28:57 7:29 +5 14:57 129 111-150 1929 134 100-230 172 4-330 8/12
5.00 1:35:42 6:44 13:29 141 112-158 1900 145 106-170 213 92-314 10/9
5.50 1:42:17 6:35 13:10 143 126-160 1884 144 104-172 206 98-346 11/9
6.00 1:49:20 7:03 14:06 140 118-155 1973 142 80-244 193 80-335 11/5
6.50 1:55:54 6:34 13:09 151 132-162 1985 148 102-234 225 110-338 7/17
7.00 2:06:37 10:43 +4:27 21:26 146 122-160 3128 149 112-182 219 77-295 8/7
7.50 2:13:17 6:40 13:20 159 142-178 2120 151 82-172 235 54-337 8/8
8.00 2:21:00 7:43 15:26 147 132-162 2269 131 82-178 168 62-326 7/11
8.50 2:29:27 8:27 16:53 150 135-164 2534 131 100-242 151 2-314 15/12
9.00 2:39:38 10:11 +1:49 20:22 144 122-156 2934 127 106-238 150 88-295 10/10
9.50 2:48:07 8:29 +1 16:59 150 132-164 2547 134 104-224 172 38-341 14/13
10.00 3:02:08 14:01 +5:14 28:01 145 122-160 4063 135 80-174 184 59-374 13/14
10.50 3:09:53 7:45 15:30 155 147-168 2402 137 100-226 176 33-314 11/9
11.00 3:18:41 8:48 +43 17:36 157 141-172 2764 135 80-174 182 32-322 14/7
11.50 3:32:00 13:19 +5:36 26:38 149 122-165 3969 137 86-176 174 34-290 13/11
12.00 3:38:37 6:37 13:14 148 129-162 1959 147 84-238 201 88-317 6/14
12.50 3:45:16 6:39 13:17 157 148-166 2086 148 106-168 202 46-299 9/10
13.00 3:52:46 7:30 15:01 150 136-165 2252 135 112-170 181 43-334 14/6
13.50 4:00:25 7:39 15:17 149 137-162 2278 135 110-174 170 43-325 14/10
14.00 4:07:33 7:08 14:16 149 129-158 2125 139 82-242 174 65-291 7/14
14.50 4:14:35 7:02 14:04 152 137-164 2138 141 84-170 193 40-300 12/10
15.00 4:20:58 6:23 12:46 159 148-169 2029 149 82-172 202 59-283 6/13
15.00 4:21:01 3 11:29 161 160-161 1847 165 164-166 247 244-250 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    146 avge / 178 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    12 1.8% 53:04
    10 2.2% 15:31

  • Cadence Distribution

    141 avge / 248 max Stride Length: 80cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 41.7 166 9.3 1:25:42 13:30
    Walk 43.4 115 5.7 2:10:27 22:50
    Still 1.7 - - 5:08 -
    Pause 13.2 - - 39:45 -

  • Power Distribution

    194W (375 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:40 10:46 37.64% More
    800m 5:48 11:40 38.45% More
    1km 7:33 12:08 38.47% More
    Mile 12:08 12:08 40.64% More
    5k 42:20 13:37 40.72% More
    5 miles 1:14:01 14:48 38.04% More
    10k 1:36:33 15:32 36.53% More
    10 miles 2:45:08 16:31 35.24% More
    Half 3:43:58 17:06 34.20% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:42 10:42 46.10
    5km 37:32 12:05 45.92
    5M 1:03:34 12:43 44.30
    10km 1:20:51 13:01 43.63
    10M 2:16:53 13:41 42.51
    Half 3:04:34 14:05 41.21
    20M 4:54:49 14:44 40.66
    Mara 6:37:30 15:10 39.98

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