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Sun 17th Nov 2024 at 2:30pm by CtrlAlzShift

Run > Long Run
  • Time
    1:25:06
  • Miles
    9.04
  • Min/mi
    9:25
  • Pacing
    85%
  • WAVA
    65.85
  • Stride(cm)
    96
  • Cals
    1118
  • Watts
    325
  • Cadence
    178
  • BPM
    123
  • %MHR
    79.2
  • B/mi
    1156
  • Asc(m)
    51
  • Surface
    Road

Notes & Comments

Poached over easy

As the weather changed, thought it was time for a full winter today so I burrowed through the drawer looking for base layer, leggings, gloves - the whole works. Felt great to begin with, but halfway through what started as a nice easy session, I felt like I was running in a sauna - and properly poached. Maybe a layer too many! Probably a great pound-shredder though.

1) 1mi - 9:40(9:40/mi) 116/125bpm [1122b/mi] 124cal 299/353W
2) 1mi - 9:32(9:32/mi) 127/133bpm [1211b/mi] 128cal 320/389W
3) 1mi - 9:26(9:26/mi) 119/123bpm [1123b/mi] 122cal 324/375W
4) 1mi - 9:26(9:26/mi) 122/125bpm [1150b/mi] 126cal 339/439W
5) 1mi - 9:13(9:13/mi) 125/127bpm [1153b/mi] 123cal 345/386W
6) 1mi - 9:26(9:26/mi) 125/129bpm [1179b/mi] 125cal 336/534W
7) 1mi - 9:21(9:21/mi) 119/127bpm [1113b/mi] 120cal 316/407W
8) 1mi - 9:17(9:17/mi) 126/132bpm [1169b/mi] 121cal 313/374W
9) 1mi - 9:22(9:22/mi) 127/131bpm [1190b/mi] 124cal 320/405W
10) 0.03mi - 16(8:51/mi) 129/129bpm [1141b/mi] 4cal 324/345W
11) 0.01mi - 6(8:10/mi) 127/128bpm [1038b/mi] 1cal 323/324W
9:40 9:32 9:26 9:26 9:13 9:26 9:21 9:17 9:22 16 6

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.
1.00 9:40 9:40 9:40 116 69-125 1121 172 0-178 299 0-353 5/15
2.00 19:12 9:32 9:32 127 121-133 1211 177 174-180 320 288-389 14/11
3.00 28:38 9:26 9:26 119 117-123 1123 178 170-184 324 234-387 10/9
4.00 38:03 9:25 9:25 122 118-125 1149 177 160-180 339 251-439 10/11
5.00 47:16 9:13 9:13 125 123-127 1153 178 174-184 345 327-386 4/4
6.00 56:46 9:30 +1 9:31 125 120-129 1189 174 0-188 336 0-534 15/14
7.00 1:07:03 10:17 +1 10:17 119 91-127 1225 178 0-186 316 0-407 9/8
7.99 1:16:44 9:41 +1 9:42 126 107-132 1222 177 0-184 313 0-374 11/10
8.99 1:26:06 9:22 9:22 127 123-131 1191 178 164-184 320 282-405 12/7
9.02 1:26:22 16 8:45 129 129-129 1128 178 176-180 325 317-345 0/0
9.03 1:26:28 6 +1 9:43 127 127-129 1234 177 176-178 322 321-324 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    123 avge / 133 max Delete HR Trace

  • Cadence Distribution

    178 avge / 188 max Stride Length: 96cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.2 177 9 1:24:59 9:34
    Walk 0.1 120 0 5 9:51
    Still 0.0 - - 1 -
    Pause 1.6 - - 1:27 -

  • Power Distribution

    325W (534 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:13 8:55 47.91% More
    800m 4:31 9:06 54.33% More
    1km 5:41 9:10 56.12% More
    Mile 9:12 9:12 58.70% More
    5k 29:01 9:20 63.52% More
    5 miles 47:02 9:24 63.85% More
    10k 59:24 9:34 63.19% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:15 8:15 65.44
    5km 27:26 8:50 67.20
    5M 45:26 9:05 66.11
    10km 57:12 9:12 65.62
    10M 1:34:43 9:28 65.87
    Half 2:06:06 9:38 65.16
    20M 3:17:28 9:52 65.96
    Mara 4:22:54 10:02 66.03
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