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Sun 15th Dec 2024 at 9:17am by ptr_red nose runner

Run > Long Run
  • windy
  • v cold
  • Time
    1:26:38
  • Miles
    9.95
  • Min/mi
    8:42
  • Pacing
    79%
  • WAVA
    50.45
  • Stride(cm)
    107
  • Cals
    863
  • Cadence
    173
  • BPM
    144
  • %MHR
    75.2
  • B/mi
    1257
  • Asc(m)
    52
  • Surface
    Road

Notes & Comments

Day 1159. About as much as I could be bothered.

1) 5km - 27:07(5:25/km) 141/152bpm [765b/km] 301cal 11.06/11.79kmph
2) 5km - 26:36(5:19/km) 145/153bpm [772b/km] 265cal 11.28/12.46kmph
3) 5km - 27:23(5:29/km) 147/152bpm [805b/km] 250cal 10.95/11.89kmph
4) 1.02km - 5:31(5:26/km) 148/152bpm [805b/km] 47cal 11.04/12.02kmph
27:07 26:36 27:23 5:31

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 4:30 4:30 9:00 128 85-139 1152 177 162-186 17/14
1.00 8:52 4:22 8:43 139 133-143 1212 176 174-176 18/17
1.50 13:14 4:22 8:44 143 139-147 1249 175 174-176 29/25
2.00 17:31 4:17 8:34 143 139-148 1225 174 172-176 18/21
2.50 21:51 4:20 8:40 144 141-148 1248 174 152-176 15/17
3.00 26:10 4:20 8:39 148 144-152 1281 174 172-176 18/14
3.50 30:30 4:20 8:40 144 136-148 1248 174 172-178 15/21
4.00 36:15 5:45 +1:22 11:30 142 113-150 1633 175 146-184 11/15
4.50 40:29 4:14 8:28 144 138-148 1218 176 172-178 12/12
5.00 44:43 4:14 8:27 148 145-152 1251 175 172-178 12/17
5.50 48:59 4:17 8:34 146 140-150 1250 173 172-178 15/15
6.00 53:17 4:18 8:35 146 143-148 1253 172 170-174 8/14
6.50 57:31 4:14 8:28 147 144-149 1244 172 170-174 9/11
7.00 1:01:47 4:16 8:32 146 143-149 1247 172 170-172 9/12
7.50 1:06:05 4:17 8:35 147 145-149 1261 171 170-172 13/10
8.00 1:10:57 4:53 +20 9:45 144 133-150 1404 166 84-178 19/16
8.50 1:15:26 4:29 8:58 148 144-151 1327 171 168-172 16/14
9.00 1:20:02 4:36 +6 9:12 148 142-152 1363 170 132-180 15/13
9.50 1:24:32 4:30 9:00 148 144-152 1331 170 138-172 13/15
9.95 1:28:27 3:55 8:40 148 146-151 1283 170 168-172 10/11

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 152 max Delete HR Trace

  • Cadence Distribution

    173 avge / 186 max Stride Length: 107cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.5 173 9.9 1:26:09 8:51
    Walk 0.5 115 0 29 25:38
    Still 0.0 - - 1 -
    Pause 2.0 - - 1:48 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:01 8:07 36.46% More
    800m 4:06 8:14 41.17% More
    1km 5:09 8:17 42.91% More
    Mile 8:21 8:21 45.89% More
    5k 26:20 8:28 49.33% More
    5 miles 43:41 8:44 48.57% More
    10k 54:36 8:47 48.64% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:37 7:37 50.28
    5km 25:16 8:08 51.40
    5M 41:49 8:22 50.73
    10km 52:38 8:28 50.45
    10M 1:27:06 8:43 50.43
    Half 1:55:55 8:51 49.77
    20M 3:01:25 9:04 50.40
    Mara 4:01:26 9:13 50.49

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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