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Mon 4th Nov 2024 at 7:57am by northernslowcoach

Run > Long Run
  • Time
    1:26:59
  • Miles
    7.03
  • Min/mi
    12:22
  • Pacing
    84.1%
  • WAVA
    46.17
  • Stride(cm)
    78
  • Cals
    797
  • Watts
    230
  • Cadence
    167
  • BPM
    142
  • %MHR
    83.1
  • B/mi
    1757
  • Asc(m)
    107
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Not ready to give up on the 700 mile target yet 😂 did enjoy that

1) 1mi - 11:58(11:58/mi) 131/147bpm [1569b/mi] 108cal 218/280W
2) 1mi - 12:13(12:13/mi) 138/149bpm [1685b/mi] 110cal 216/321W
3) 1mi - 12:22(12:22/mi) 143/154bpm [1768b/mi] 115cal 224/305W
4) 1mi - 12:20(12:20/mi) 144/154bpm [1775b/mi] 112cal 228/339W
5) 1mi - 12:12(12:12/mi) 142/154bpm [1733b/mi] 110cal 226/297W
6) 1mi - 12:40(12:40/mi) 144/155bpm [1823b/mi] 114cal 229/308W
7) 1mi - 12:56(12:56/mi) 151/158bpm [1953b/mi] 125cal 235/311W
8) 0.03mi - 18(11:44/mi) 154/154bpm [1807b/mi] 3cal 251/257W
11:58 12:13 12:22 12:20 12:12 12:40 12:56 18
Diogenes
Good work on a Monday!
Rosehip
fine Mondaying :)
3M
Well done. :-)
Autumnleaves
Great way to start the week!
.B.
good work x

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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 3:04 3:04 12:16 116 60-138 1422 162 100-174 221 69-276 2/5
0.50 5:59 2:55 11:41 132 124-137 1542 165 134-174 205 153-236 0/20
0.75 9:01 3:02 12:08 138 125-146 1674 167 130-176 232 179-280 4/3
1.00 11:58 2:57 11:47 137 126-147 1615 167 134-176 220 154-268 1/12
1.25 15:00 3:02 12:07 134 122-140 1623 166 132-176 214 168-237 1/10
1.50 18:03 3:03 12:12 139 120-149 1696 169 130-180 239 175-321 4/4
1.75 21:03 3:00 12:01 136 128-141 1635 168 128-176 210 148-241 2/5
2.00 24:11 3:08 12:31 143 134-148 1790 170 134-176 233 175-271 2/2
2.25 27:18 3:07 12:29 141 134-146 1760 166 118-178 232 174-293 6/5
2.50 30:23 3:05 12:21 143 133-149 1767 165 124-180 230 158-262 4/1
2.75 33:19 2:56 11:43 143 132-152 1676 168 130-178 228 66-284 4/8
3.00 36:33 3:14 12:54 144 130-154 1859 169 130-176 242 11-305 5/6
3.25 39:40 3:07 12:28 146 133-154 1821 174 128-204 251 185-339 8/2
3.50 42:49 3:10 12:39 145 138-153 1834 163 128-176 220 67-276 3/3
3.75 45:51 3:01 12:06 143 136-149 1729 168 130-178 223 167-246 1/2
4.00 48:52 3:01 12:06 141 133-147 1706 170 128-176 222 149-263 1/5
4.25 51:59 3:07 12:27 143 136-146 1779 167 124-176 223 164-250 2/2
4.50 55:07 3:08 12:34 145 135-154 1821 164 124-176 230 164-296 4/6
4.75 58:07 2:59 11:57 139 135-143 1662 167 126-176 226 68-270 3/7
5.00 1:02:00 3:54 +56 15:34 141 129-148 2196 164 100-176 234 9-297 5/8
5.25 1:05:07 3:07 12:26 145 137-151 1803 166 116-176 234 158-292 8/5
5.50 1:08:16 3:09 12:36 144 134-149 1815 165 126-178 219 53-285 8/3
5.75 1:11:31 3:15 13:01 144 135-149 1875 164 106-176 234 66-308 6/1
6.00 1:14:40 3:09 12:36 146 137-155 1840 169 128-178 243 175-287 11/1
6.25 1:17:46 3:06 12:25 153 147-158 1899 169 126-176 252 202-293 7/2
6.50 1:21:07 3:20 13:22 150 143-155 2004 162 122-176 230 147-290 12/3
6.75 1:24:32 3:25 13:40 151 147-155 2065 167 118-178 249 171-311 17/6
7.00 1:27:36 3:04 12:16 152 143-157 1865 170 128-178 236 164-284 7/0
7.03 1:27:55 19 12:15 154 152-154 1886 176 174-176 251 245-257 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    142 avge / 158 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    23 3.4% 13:08
    17 2.5% 12:40
    13 4.9% 13:49

  • Cadence Distribution

    167 avge / 204 max Stride Length: 78cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 82.5 173 6.1 1:12:20 11:59
    Walk 16.2 130 0.9 14:22 15:42
    Still 0.3 - - 17 -
    Pause 1.1 - - 56 -

  • Power Distribution

    230W (339 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:53 11:34 35.00% More
    800m 5:50 11:45 38.20% More
    1km 7:20 11:49 39.54% More
    Mile 11:47 11:47 41.83% More
    5k 37:50 12:11 45.56% More
    5 miles 1:01:54 12:23 45.49% More
    10k 1:17:16 12:26 45.65% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:11 10:11 48.44
    5km 35:26 11:24 48.64
    5M 59:48 11:58 47.09
    10km 1:15:56 12:13 46.45
    10M 2:08:10 12:49 45.41
    Half 2:52:30 13:10 44.09
    20M 4:34:44 13:44 43.63
    Mara 6:09:45 14:07 42.98
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