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Sun 27th Oct 2024 at 7:15am by MrMo

Run > Medium Long Run
  • Time
    2:17:33
  • Miles
    14.01
  • Min/mi
    9:49
  • Pacing
    87%
  • WAVA
    50.73
  • Stride(cm)
    96
  • Cals
    1517
  • Cadence
    171
  • BPM
    146
  • %MHR
    75.8
  • B/mi
    1436
  • Asc(m)
    67
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Ended up being fit enough to have run a marathon today, but never mind. Got out on the tow path for a lovely run albeit I was a bit beaten up in the back, legs and groin from a day of heavy lifting stuff around the house yesterday.

After a few slot first 9 miles, things picked up and I ended feeling pretty strong but with a bit of back ache and groin/hip ache.

1) 1mi - 10:07(10:07/mi) 115/128bpm [1163b/mi] 98cal
2) 1mi - 10:24(10:24/mi) 125/133bpm [1301b/mi] 112cal
3) 1mi - 10:08(10:08/mi) 133/141bpm [1349b/mi] 109cal
4) 1mi - 10:09(10:09/mi) 141/159bpm [1432b/mi] 111cal
5) 1mi - 10:21(10:21/mi) 144/155bpm [1491b/mi] 102cal
6) 1mi - 10:34(10:34/mi) 147/158bpm [1553b/mi] 111cal
7) 1mi - 9:56(9:56/mi) 153/161bpm [1519b/mi] 112cal
8) 1mi - 9:59(9:59/mi) 154/168bpm [1537b/mi] 105cal
9) 1mi - 9:43(9:43/mi) 159/167bpm [1544b/mi] 111cal
10) 1mi - 9:33(9:33/mi) 156/165bpm [1491b/mi] 112cal
11) 1mi - 9:33(9:33/mi) 158/172bpm [1508b/mi] 110cal
12) 1mi - 9:20(9:20/mi) 151/162bpm [1409b/mi] 108cal
13) 1mi - 8:56(8:56/mi) 161/169bpm [1437b/mi] 112cal
14) 1mi - 8:49(8:49/mi) 161/172bpm [1420b/mi] 104cal
15) 0.01mi - 2(5:17/mi) 167/167bpm [883b/mi]
10:07 10:24 10:08 10:09 10:21 10:34 9:56 9:59 9:43 9:33 9:33 9:20 8:56 8:49 2

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.
0.50 5:15 5:15 10:30 110 76-117 1154 170 166-172 2/5
1.00 10:06 4:52 9:43 119 113-128 1157 171 162-174 4/7
1.50 15:21 5:14 10:28 124 114-131 1298 171 170-174 2/3
2.00 20:31 5:10 10:20 127 121-131 1313 171 170-174 2/3
2.50 25:37 5:06 10:13 133 128-140 1358 171 168-176 2/2
3.00 30:39 5:02 10:04 134 128-141 1350 171 168-174 3/4
3.50 35:39 5:00 9:59 137 124-148 1369 171 168-176 2/2
4.00 40:48 5:09 10:19 146 136-159 1506 170 166-174 3/4
4.50 45:55 5:07 10:14 142 125-152 1454 170 168-172 3/3
5.00 52:00 6:05 +51 12:10 147 126-155 1788 170 160-174 3/2
5.50 57:03 5:02 10:05 142 131-158 1431 171 166-174 7/5
6.00 1:02:34 5:31 11:03 150 135-158 1657 167 142-174 9/3
6.50 1:07:28 4:53 9:47 153 148-157 1497 171 168-178 3/10
7.00 1:12:30 5:03 10:06 152 146-161 1534 170 168-174 3/3
7.50 1:17:28 4:58 9:56 152 139-162 1510 171 168-172 3/4
8.00 1:22:29 5:00 10:01 157 150-167 1573 170 168-172 2/2
8.50 1:27:22 4:54 9:47 159 153-166 1556 170 166-174 1/3
9.00 1:32:11 4:49 9:38 159 156-167 1531 171 164-176 3/3
9.50 1:37:00 4:48 9:37 157 144-165 1509 170 166-172 2/2
10.00 1:41:45 4:45 9:30 155 147-163 1472 170 166-172 10/2
10.50 1:46:39 4:55 +6 9:50 159 151-166 1563 171 166-176 9/8
11.00 1:51:23 4:44 9:27 156 146-172 1475 170 166-174 3/5
11.50 1:56:10 4:47 9:33 152 144-162 1453 170 158-174 3/3
12.00 2:00:43 4:33 9:07 151 148-159 1376 171 168-174 2/5
12.50 2:05:16 4:33 9:06 160 152-167 1457 171 168-174 12/4
13.00 2:09:39 4:22 8:44 163 157-169 1424 172 170-174 11/4
13.50 2:14:07 4:28 8:57 159 153-165 1422 172 170-178 3/13
14.00 2:18:28 4:21 8:42 163 157-172 1417 172 168-176 6/5
14.00 2:18:30 2 7:36 166 166-166 1263 174 174-174 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    146 avge / 172 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    16 2.4% 8:56

  • Cadence Distribution

    171 avge / 178 max Stride Length: 96cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.9 170 14 2:16:55 9:52
    Walk 0.4 149 0 36 25:41
    Still 0.0 - - 2 -
    Pause 0.7 - - 57 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:04 8:18 40.02% More
    800m 4:18 8:40 45.03% More
    1km 5:24 8:42 46.77% More
    Mile 8:49 8:49 48.70% More
    5k 28:05 9:02 52.01% More
    5 miles 46:16 9:15 51.42% More
    10k 58:08 9:21 51.10% More
    10 miles 1:37:39 9:46 50.29% More
    Half 2:09:21 9:52 50.23% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:57 7:57 54.00
    5km 27:02 8:42 54.04
    5M 45:12 9:02 52.63
    10km 57:10 9:12 51.97
    10M 1:35:34 9:33 51.39
    Half 2:07:56 9:46 50.40
    20M 3:22:02 10:06 50.57
    Mara 4:30:26 10:19 50.38
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