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Sat 4th Jan 2025 at 8:20am by Melksham runner

Run > Long Run
  • cold
  • Time
    5:02:05
  • Miles
    21.74
  • Min/mi
    13:54
  • WAVA
    39.76
  • Stride(cm)
    83
  • Cals
    2345
  • Watts
    201
  • Cadence
    140
  • BPM
    139
  • %MHR
    81.1
  • B/mi
    1927
  • Asc(m)
    509
  • Hillscore
    41
  • Surface
    Mixed

Notes & Comments

1) 1mi - 12:14(12:14/mi) 136/150bpm [1663b/mi] 110cal 217/287W
2) 1mi - 11:22(11:22/mi) 125/150bpm [1420b/mi] 98cal 234/281W
3) 1mi - 11:07(11:07/mi) 116/120bpm [1289b/mi] 98cal 243/262W
4) 1mi - 17:42(17:42/mi) 122/142bpm [2160b/mi] 96cal 97/259W
5) 1mi - 11:52(11:52/mi) 153/158bpm [1815b/mi] 114cal 224/282W
6) 1mi - 11:21(11:21/mi) 154/159bpm [1747b/mi] 113cal 234/277W
7) 1mi - 13:13(13:13/mi) 131/154bpm [1731b/mi] 107cal 196/319W
8) 1mi - 15:39(15:39/mi) 121/140bpm [1893b/mi] 105cal 148/306W
9) 1mi - 11:45(11:45/mi) 143/166bpm [1681b/mi] 111cal 220/330W
10) 1mi - 11:30(11:30/mi) 144/167bpm [1657b/mi] 105cal 191/334W
11) 1mi - 17:12(17:12/mi) 142/167bpm [2443b/mi] 122cal 143/310W
12) 1mi - 14:30(14:30/mi) 153/166bpm [2219b/mi] 130cal 185/353W
13) 1mi - 17:40(17:40/mi) 142/161bpm [2509b/mi] 108cal 118/310W
14) 1mi - 11:51(11:51/mi) 145/152bpm [1718b/mi] 110cal 216/307W
15) 1mi - 11:57(11:57/mi) 149/166bpm [1781b/mi] 108cal 203/355W
16) 1mi - 11:35(11:35/mi) 147/155bpm [1703b/mi] 105cal 214/359W
17) 1mi - 13:43(13:43/mi) 149/165bpm [2043b/mi] 114cal 192/312W
18) 1mi - 14:01(14:01/mi) 145/161bpm [2032b/mi] 109cal 167/328W
19) 1mi - 14:59(14:59/mi) 140/159bpm [2098b/mi] 106cal 148/318W
20) 1mi - 18:00(18:00/mi) 140/154bpm [2520b/mi] 113cal 147/278W
21) 1mi - 19:08(19:08/mi) 134/151bpm [2564b/mi] 107cal 100/364W
22) 0.74mi - 9:44(13:06/mi) 124/142bpm [1625b/mi] 56cal 145/241W
12:14 11:22 11:07 17:42 11:52 11:21 13:13 15:39 11:45 11:30 17:12 14:30 17:40 11:51 11:57 11:35 13:43 14:01 14:59 18:00 19:08 9:44

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 12:13 12:13 12:13 136 69-150 1662 154 110-160 225 2-287 8/9
2.00 28:33 16:20 +4:59 16:20 125 74-150 2042 155 88-160 247 1-281 6/6
3.00 39:41 11:07 11:07 116 111-120 1290 154 150-164 246 45-262 9/8
4.00 1:02:50 23:09 +5:27 23:09 122 108-142 2824 121 32-236 121 1-259 8/9
5.00 1:14:42 11:52 11:52 153 142-158 1816 153 110-160 227 37-282 9/8
6.00 1:26:03 11:21 11:21 154 151-159 1748 154 136-160 243 190-277 25/4
7.00 1:57:24 31:21 +18:11 31:21 131 90-154 4107 146 94-162 232 64-319 14/10
8.00 2:38:49 41:25 +25:45 41:25 121 90-140 5012 138 88-162 182 23-306 25/8
9.00 2:53:45 14:55 +3:10 14:55 143 119-166 2134 153 82-166 257 2-330 17/29
10.00 3:08:11 14:26 +2:57 14:26 144 118-167 2079 154 102-162 254 57-334 58/6
11.00 3:25:23 17:12 17:12 142 129-167 2442 128 80-242 180 4-310 44/20
12.00 3:40:03 14:40 +9 14:40 153 135-166 2244 131 102-246 201 38-353 54/46
13.00 4:18:07 38:05 +20:25 38:05 142 100-161 5407 130 36-240 158 10-310 49/51
14.00 4:30:19 12:11 +21 12:11 145 128-152 1767 145 106-160 220 61-307 21/82
15.00 4:48:16 17:57 +6:00 17:57 149 102-166 2675 145 90-246 219 12-355 33/32
16.00 5:00:18 12:02 +27 12:02 147 128-155 1769 145 90-160 222 37-359 39/33
17.00 5:15:38 15:19 +1:36 15:19 149 109-165 2283 134 38-250 210 58-312 21/27
18.00 5:33:04 17:27 +3:27 17:27 145 113-161 2529 137 86-160 191 10-328 33/45
19.00 5:50:37 17:33 +2:34 17:33 140 114-159 2456 139 80-220 189 4-318 64/29
20.00 6:14:58 24:21 +6:21 24:21 140 105-154 3409 121 98-240 164 31-278 36/47
21.00 6:39:01 24:03 +4:54 24:03 134 114-151 3223 125 38-234 148 13-364 64/39
21.74 6:52:09 13:08 +3:21 17:41 124 103-142 2192 145 96-166 158 25-241 0/107

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    139 avge / 167 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    80 5.3% 22:14
    49 6.7% 1:00:54
    42 7.1% 22:46
    39 5.9% 16:37
    34 3.1% 16:34
    34 6.0% 16:45

  • Cadence Distribution

    140 avge / 250 max Stride Length: 83cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 45.2 155 15.6 2:22:15 14:16
    Walk 36.9 116 6.2 3:01:48 29:32
    Still 1.6 - - 8:04 -
    Pause 16.3 - - 1:20:02 -

  • Power Distribution

    201W (364 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:22 9:30 36.87% More
    800m 5:00 10:03 41.43% More
    1km 6:26 10:21 41.97% More
    Mile 10:51 10:51 42.18% More
    5k 43:21 13:57 35.99% More
    5 miles 1:13:37 14:43 34.61% More
    10k 1:35:18 15:20 33.43% More
    10 miles 2:53:22 17:20 30.43% More
    Half 3:58:38 18:13 29.27% More
    20 miles 6:14:51 18:45 29.30% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:33 11:33 39.65
    5km 38:25 12:22 40.61
    5M 1:03:37 12:43 40.05
    10km 1:20:05 12:53 39.78
    10M 2:12:38 13:16 39.77
    Half 2:56:35 13:29 39.25
    20M 4:36:31 13:50 39.72
    Mara 6:08:09 14:03 39.78
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