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Mon 9th Dec 2024 at 9:18am by Kazzaf

Run > Long Run
  • breezy
  • Time
    1:11:10
  • Miles
    7.01
  • Min/mi
    10:09
  • Pacing
    90.4%
  • WAVA
    57.65
  • Stride(cm)
    86
  • Cals
    616
  • Cadence
    185
  • BPM
    161
  • %MHR
    80.6
  • B/mi
    1636
  • Asc(m)
    227
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

1) 1mi - 10:34(10:34/mi) 148/158bpm [1564b/mi] 90cal
2) 1mi - 10:15(10:15/mi) 160/165bpm [1641b/mi] 86cal
3) 1mi - 10:11(10:11/mi) 162/171bpm [1649b/mi] 89cal
4) 1mi - 10:18(10:18/mi) 164/174bpm [1689b/mi] 87cal
5) 1mi - 10:00(10:00/mi) 165/170bpm [1649b/mi] 88cal
6) 1mi - 9:57(9:57/mi) 165/175bpm [1641b/mi] 86cal
7) 1mi - 9:51(9:51/mi) 169/180bpm [1665b/mi] 89cal
8) 0.01mi - 4(10:16/mi) 176/177bpm [1806b/mi] 1cal

Longest constant run for a while. Just wanted to run and feel fairly comfortable without paying any attention to pace or feeling any discomfort in glutes & hamstrings. Felt a very small bit of discomfort in right Achilles at the beginning but otherwise everything ok.

Happy with this run.
10:34 10:15 10:11 10:18 10:00 9:57 9:51 4

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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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.
0.25 2:40 2:40 10:41 125 89-152 1335 181 132-188 15/0
0.50 5:20 2:40 10:40 153 150-155 1631 186 182-190 10/10
0.75 7:58 2:38 10:33 153 150-156 1615 185 182-190 19/13
1.00 10:34 2:35 10:21 156 153-158 1616 184 182-186 16/19
1.25 13:07 2:34 10:14 159 155-161 1628 185 184-186 12/9
1.50 15:46 2:39 10:34 160 157-165 1691 185 182-188 9/15
1.75 18:20 2:34 10:17 161 159-164 1655 185 182-188 14/14
2.00 20:49 2:29 9:56 161 159-164 1599 184 182-188 7/6
2.25 23:22 2:33 10:11 163 160-166 1659 185 182-190 4/2
2.50 25:58 2:36 10:25 161 155-170 1678 186 182-198 4/9
2.75 28:30 2:32 10:07 166 160-170 1678 185 182-190 14/5
3.00 31:00 2:30 10:00 157 150-162 1571 185 182-192 1/11
3.25 33:35 2:35 10:19 163 159-167 1681 185 178-188 5/8
3.50 36:05 2:30 10:00 170 166-174 1701 185 184-190 16/10
3.75 39:21 3:16 +43 13:04 156 132-168 2039 185 182-190 7/11
4.00 42:05 2:45 +6 10:58 165 160-170 1811 185 182-190 10/7
4.25 44:34 2:28 9:53 169 166-170 1670 185 184-192 15/13
4.50 47:03 2:29 9:58 166 164-168 1654 186 184-190 9/9
4.75 49:34 2:31 10:05 163 161-164 1643 185 184-190 10/15
5.00 52:05 2:31 10:03 164 158-169 1647 186 184-188 12/12
5.25 54:30 2:25 9:39 164 162-166 1584 186 184-188 8/11
5.50 57:00 2:30 9:59 164 160-166 1638 186 184-190 8/11
5.75 59:32 2:33 10:11 165 164-168 1679 187 184-192 10/11
6.00 1:02:02 2:29 9:58 168 164-175 1674 186 184-190 7/5
6.25 1:04:28 2:26 9:45 173 169-178 1686 185 182-188 11/1
6.50 1:06:56 2:28 9:51 165 160-170 1625 188 184-192 8/12
6.75 1:09:26 2:30 10:00 169 164-172 1690 187 182-192 12/9
7.00 1:11:53 2:28 9:50 170 163-180 1672 187 184-190 7/6
7.01 1:11:57 4 10:49 175 175-175 1893 188 188-188 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    161 avge / 180 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 5.9% 10:40
    12 6.3% 9:56
    12 2.5% 9:49
    10 3.6% 9:47
    10 6.1% 10:44

  • Cadence Distribution

    185 avge / 198 max Stride Length: 86cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.9 185 7 1:11:09 10:16
    Walk 0.1 132 0 4 18:52
    Still 0.0 - - 1 -
    Pause 1.0 - - 43 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:21 9:28 43.62% More
    800m 4:51 9:45 47.30% More
    1km 6:04 9:46 49.10% More
    Mile 9:51 9:51 51.24% More
    5k 31:02 9:59 56.82% More
    5 miles 51:04 10:13 56.47% More
    10k 1:03:30 10:13 56.89% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:21 8:21 60.45
    5km 29:05 9:22 60.64
    5M 49:04 9:49 58.76
    10km 1:02:20 10:02 57.96
    10M 1:45:12 10:31 56.69
    Half 2:21:34 10:48 55.09
    20M 3:45:29 11:16 54.56
    Mara 5:03:28 11:35 53.78
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