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Sun 29th Dec 2024 at 1:42pm by davidmcn

Run > Long Run
  • windy
  • cold
  • Time
    1:29:54
  • Miles
    9.69
  • Min/mi
    9:17
  • Pacing
    88.4%
  • WAVA
    53.79
  • Stride(cm)
    109
  • Cals
    1161
  • Watts
    292
  • Cadence
    159
  • BPM
    159
  • %MHR
    88.6
  • B/mi
    1472
  • Asc(m)
    136
  • Surface
    Road

Notes & Comments

1) 1km - 5:20(5:20/km) 125/134bpm [667b/km] 61cal 302/451W
2) 1km - 5:31(5:31/km) 139/150bpm [767b/km] 69cal 318/445W
3) 1km - 5:22(5:22/km) 146/150bpm [784b/km] 68cal 308/398W
4) 1km - 4:51(4:51/km) 152/160bpm [738b/km] 63cal 313/364W
5) 1km - 5:19(5:19/km) 159/164bpm [846b/km] 72cal 317/386W
6) 1km - 5:09(5:09/km) 159/168bpm [819b/km] 70cal 316/346W
7) 1km - 5:22(5:22/km) 168/170bpm [903b/km] 75cal 312/436W
8) 1km - 5:47(5:47/km) 165/171bpm [953b/km] 78cal 294/432W
9) 1km - 5:27(5:27/km) 165/168bpm [900b/km] 74cal 292/323W
10) 1km - 5:53(5:53/km) 167/169bpm [981b/km] 78cal 273/319W
11) 1km - 6:26(6:26/km) 163/169bpm [1048b/km] 81cal 254/304W
12) 1km - 6:21(6:21/km) 162/167bpm [1029b/km] 79cal 271/378W
13) 1km - 6:33(6:33/km) 163/167bpm [1069b/km] 80cal 267/355W
14) 1km - 6:38(6:38/km) 167/172bpm [1107b/km] 84cal 283/347W
15) 1km - 6:04(6:04/km) 167/170bpm [1013b/km] 79cal 270/302W
16) 0.6km - 3:51(6:25/km) 167/171bpm [1071b/km] 50cal 266/312W
5:20 5:31 5:22 4:51 5:19 5:09 5:22 5:47 5:27 5:53 6:26 6:21 6:33 6:38 6:04 3:51

Map
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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.
0.50 4:15 4:15 8:30 123 90-134 1046 156 146-162 317 247-451 14/28
1.00 8:33 4:18 8:36 135 132-142 1161 159 128-162 309 33-349 14/14
1.50 13:27 4:54 +20 9:48 145 140-150 1420 157 142-164 344 240-445 26/14
2.00 17:40 4:13 8:26 147 143-151 1240 162 152-166 295 239-372 6/36
2.50 21:32 3:52 7:43 153 147-160 1181 164 160-166 319 283-364 17/28
3.00 25:46 4:15 8:29 160 157-164 1358 163 154-166 316 272-386 17/19
3.50 29:59 4:13 8:25 156 151-161 1313 163 132-168 318 279-346 18/18
4.00 34:11 4:12 8:23 166 155-170 1393 164 160-168 315 284-436 23/17
4.50 38:31 4:20 8:40 168 164-171 1456 163 158-168 311 263-432 19/21
5.00 43:17 4:46 9:32 164 155-170 1563 158 122-168 288 155-387 14/21
5.50 47:39 4:23 8:46 165 159-168 1446 161 158-164 294 257-323 10/27
6.00 52:15 4:36 9:12 166 162-168 1527 161 154-166 270 84-319 10/14
6.50 57:27 5:11 10:23 165 156-169 1713 153 124-162 254 142-305 10/9
7.00 1:02:26 4:59 9:58 162 154-167 1616 158 154-160 275 232-378 10/10
7.50 1:07:35 5:09 10:18 162 155-167 1668 157 152-160 267 229-313 9/8
8.00 1:12:47 5:12 10:24 163 159-166 1696 158 154-160 264 240-332 21/8
8.50 1:18:10 5:23 10:46 167 160-172 1799 156 152-162 287 244-355 19/6
9.00 1:23:14 5:03 10:07 167 164-170 1689 159 152-162 277 253-316 8/7
9.50 1:28:11 4:57 9:54 168 164-171 1663 161 154-164 270 235-302 5/8
9.69 1:30:14 2:03 10:41 166 164-169 1774 158 154-162 260 226-312 4/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    159 avge / 172 max Delete HR Trace

  • Cadence Distribution

    159 avge / 168 max Stride Length: 109cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.1 159 9.6 1:28:31 9:16
    Walk 1.5 126 0.1 1:21 14:04
    Still 0.0 - - 2 -
    Pause 0.4 - - 20 -

  • Power Distribution

    292W (451 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:48 7:13 46.58% More
    800m 3:49 7:40 51.69% More
    1km 4:50 7:47 53.06% More
    Mile 8:01 8:01 54.45% More
    5k 25:57 8:21 57.22% More
    5 miles 43:15 8:39 55.93% More
    10k 54:22 8:45 55.59% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:06 8:06 53.84
    5km 26:55 8:40 55.15
    5M 44:35 8:55 54.26
    10km 56:08 9:02 53.84
    10M 1:32:57 9:18 53.76
    Half 2:03:45 9:27 53.03
    20M 3:13:48 9:41 53.65
    Mara 4:18:01 9:51 53.74
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