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Sun 4th Aug 2024 at 9:37am by RRR-CAZmas 🇬🇧

Run > Long Run
  • warm
  • Time
    1:56:00
  • Miles
    13.00
  • Min/mi
    8:55
  • Pacing
    71.2%
  • WAVA
    60.34
  • Stride(cm)
    101
  • Cals
    938
  • Cadence
    178
  • BPM
    122
  • %MHR
    71.2
  • B/mi
    1087
  • Asc(m)
    719
  • Hillscore
    34
  • Surface
    Road

Notes & Comments

🏃‍♂️ Long run easy for 10 miles then push for last 3 miles

1) 1mi - 9:24(9:24/mi) 122/129bpm [1147b/mi] 97cal 6.38/6.99mph
2) 1mi - 8:51(8:51/mi) 117/123bpm [1035b/mi] 76cal 6.78/7.01mph
3) 1mi - 9:24(9:24/mi) 119/123bpm [1118b/mi] 78cal 6.38/7.31mph
4) 1mi - 8:53(8:53/mi) 118/122bpm [1048b/mi] 66cal 6.76/7.76mph
5) 1mi - 9:02(9:02/mi) 115/119bpm [1038b/mi] 59cal 6.65/7.08mph
6) 1mi - 9:13(9:13/mi) 116/121bpm [1069b/mi] 61cal 6.51/7.24mph
7) 1mi - 9:29(9:29/mi) 118/123bpm [1120b/mi] 63cal 6.32/6.85mph
8) 1mi - 9:00(9:00/mi) 115/121bpm [1036b/mi] 54cal 6.66/7.12mph
9) 1mi - 8:58(8:58/mi) 122/127bpm [1094b/mi] 67cal 6.69/7.2mph
10) 0.9mi - 8:23(9:19/mi) 125/127bpm [1164b/mi] 68cal 6.44/6.72mph
11) 1mi - 8:20(8:20/mi) 132/138bpm [1100b/mi] 82cal 7.2/7.53mph
12) 1mi - 8:06(8:06/mi) 135/139bpm [1093b/mi] 84cal 7.41/8.41mph
13) 1mi - 8:00(8:00/mi) 133/137bpm [1063b/mi] 73cal 7.5/7.99mph
14) 0.1mi - 47(7:45/mi) 136/137bpm [1054b/mi] 8cal 7.74/7.53mph
15) 0mi - 11(53:10/mi) 136/137bpm [7231b/mi] 2cal 1.13/5.51mph
9:24 8:51 9:24 8:53 9:02 9:13 9:29 9:00 8:58 8:23 8:20 8:06 8:00 47 11
angelrose
Nice change for you :)
Autumnleaves
Nice one!
Corrah
Good running 👍

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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 11:37 11:37 +1 11:37 119 81-128 1382 176 120-188 44/38
2.00 20:27 8:50 8:51 117 110-123 1035 178 176-182 38/43
2.99 29:46 9:19 9:24 119 110-123 1119 177 174-180 74/59
3.98 38:46 9:00 +1 9:08 118 114-121 1077 177 102-184 62/63
4.96 47:41 8:55 9:02 115 112-118 1038 177 174-180 77/93
5.95 56:48 9:06 9:13 116 113-120 1070 177 174-180 84/64
6.94 1:06:09 9:21 9:28 118 110-123 1118 176 172-182 117/99
7.93 1:15:03 8:54 9:01 115 111-120 1037 176 174-180 63/80
8.93 1:24:01 8:58 8:58 122 113-127 1094 177 174-180 68/81
9.82 1:32:24 8:23 9:19 125 122-127 1164 176 174-178 95/73
10.82 1:40:43 8:20 8:20 132 124-137 1100 184 176-190 78/77
11.82 1:48:49 8:05 8:06 135 128-139 1092 182 180-186 77/107
12.82 1:56:48 7:59 8:00 133 125-137 1063 186 180-196 59/58
12.91 1:57:29 41 +1 7:44 136 135-137 1052 186 184-190 5/1
12.91 1:57:45 16 +2 2:18:53 136 135-137 18889 161 120-184 0/2

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    122 avge / 139 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    37 11.8% 8:37
    32 24.8% 9:08
    30 23.3% 8:00
    28 17.0% 9:30
    18 6.3% 8:25
    17 13.1% 8:42

  • Cadence Distribution

    178 avge / 196 max Stride Length: 101cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.6 178 13 1:55:44 8:55
    Walk 2.4 117 0 2:49 2:47:27

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:51 7:26 47.44% More
    800m 3:52 7:46 54.02% More
    1km 4:52 7:50 55.91% More
    Mile 7:51 7:51 58.80% More
    5k 25:15 8:08 62.31% More
    5 miles 42:33 8:31 60.42% More
    10k 53:39 8:38 59.92% More
    10 miles 1:28:25 8:51 60.21% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:39 7:39 60.37
    5km 25:26 8:11 61.87
    5M 42:08 8:26 61.01
    10km 53:03 8:32 60.61
    10M 1:27:50 8:47 60.61
    Half 1:56:57 8:56 59.83
    20M 3:03:08 9:09 60.54
    Mara 4:03:49 9:18 60.64

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