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Sun 5th Jan 2025 at 6:45am by CT

Run > Long Run

heavy rain
cold

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Time
2:29:04
Miles
16.30
Min/mi
9:09
WAVA
70.12
Stride(cm)
101
Cals
1679
Cadence
173
Asc(m)
431
Hillscore
12
Surface
Road

Notes & Comments

Dagenham Road, Rush Green Road, Upper Rainham Rd, Warren Drive, Elm Park, Suttons Avenue, HLLC, lLodge Farm Park, Raphaels Park, Emerson Park, Hornchurch.

Cold, wet – heavy to light rain, snow on the ground at first.

Set off in the dark and heavy rain on snow covered streets. No mostly cleared but still in some places at first. Did 3 1/2 miles on my own before meeting Luke, John E, and Clive for another 3 1/2 miles. Then ran with the Sunday run group to just over 16 miles. Cold and wet through by the end. Pleased with distance. Got a lift back from John P afterwards.

Felt lightheaded and a bit dizzy a couple of times early on. Seems to happen after I stop and start again. Need to keep an eye on it.

1) 1mi - 9:51(9:51/mi) 103cal 6.09/6.66mph
2) 1mi - 9:15(9:15/mi) 103cal 6.48/6.62mph
3) 1mi - 9:28(9:28/mi) 104cal 6.34/6.8mph
4) 1mi - 9:39(9:39/mi) 102cal 6.22/6.78mph
5) 1mi - 9:16(9:16/mi) 104cal 6.47/6.93mph
6) 1mi - 9:14(9:14/mi) 102cal 6.5/6.8mph
7) 1mi - 8:58(8:58/mi) 103cal 6.69/7.18mph
8) 1mi - 9:13(9:13/mi) 103cal 6.51/7.1mph
9) 1mi - 8:58(8:58/mi) 105cal 6.7/7.24mph
10) 1mi - 8:58(8:58/mi) 102cal 6.69/6.99mph
11) 1mi - 8:56(8:56/mi) 103cal 6.72/7.12mph
12) 1mi - 8:40(8:40/mi) 102cal 6.93/7.35mph
13) 1mi - 8:46(8:46/mi) 103cal 6.84/7.16mph
14) 1mi - 9:08(9:08/mi) 102cal 6.57/7.2mph
15) 1mi - 9:11(9:11/mi) 103cal 6.53/6.87mph
16) 1mi - 8:52(8:52/mi) 104cal 6.76/7.12mph
17) 0.3mi - 2:40(8:52/mi) 31cal 6.76/7.1mph

9:51 9:15 9:28 9:39 9:16 9:14 8:58 9:13 8:58 8:58 8:56 8:40 8:46 9:08 9:11 8:52 2:40

Multigraph

Pace
Elev
Cadence
Stride

Multi Graph Loading...

mi ( to ) | /mi | bpm | spm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	5:01	5:01	10:01	173 172-176	40/19
1.00	9:51	4:50	9:40	173 172-178	15/11
1.50	14:32	4:41	9:23	173 172-178	18/18
2.00	19:06	4:34	9:07	173 172-176	23/15
2.50	23:48	4:43	9:25	173 172-176	21/22
3.00	28:35	4:46	9:33	173 170-176	22/23
3.50	33:11	4:37	9:13	173 168-176	15/11
4.00	56:25	23:14 +18:22	46:27	174 164-180	23/39
4.50	1:01:15	4:50	9:39	174 170-180	19/21
5.00	1:05:51	4:37	9:14	173 170-176	24/18
5.50	1:10:27	4:35	9:11	172 166-176	10/8
6.00	1:15:24	4:57 +19	9:54	172 168-176	15/10
6.50	1:19:48	4:24	8:48	173 172-178	14/13
7.00	1:29:16	9:28 +4:56	18:56	172 168-176	18/16
7.50	1:34:08	4:52	9:44	174 170-182	17/11
8.00	1:38:33	4:25	8:49	173 172-178	13/19
8.50	1:42:58	4:26	8:51	173 158-178	11/18
9.00	1:47:31	4:32	9:04	173 168-176	23/18
9.50	1:51:55	4:24	8:49	173 170-176	19/15
10.00	1:56:29	4:34	9:07	173 170-176	20/14
10.50	2:00:58	4:29	8:58	174 168-178	21/14
11.00	2:05:25	4:27	8:54	174 170-178	19/25
11.50	2:09:48	4:23	8:46	174 172-176	14/14
12.00	2:14:04	4:16	8:32	174 172-180	9/12
12.50	2:18:30	4:26	8:52	174 172-178	20/14
13.00	2:22:50	4:20	8:40	175 172-178	16/20
13.50	2:28:20	5:30 +55	10:59	175 158-182	22/17
14.00	2:32:53	4:33	9:07	174 168-178	10/14
14.50	2:37:28	4:35	9:11	173 168-176	15/16
15.00	2:42:04	4:36	9:12	174 166-178	18/18
15.50	2:46:27	4:23	8:46	175 170-178	12/23
16.00	2:50:56	4:29	8:59	174 172-180	16/11
16.30	2:53:36	2:40	8:53	173 164-176	4/17

Further Analysis

Pace Distribution
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Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
21	7.3%	10:11
17	6.0%	9:20
15	2.6%	9:10
13	3.7%	31:50
12	5.6%	9:26
11	6.1%	10:34

Cadence Distribution
173 avge / 182 max Stride Length: 101cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	87.6	173	16.3	2:28:57	10:39
Still	0.1	-	-	7	-
Pause	12.4	-	-	24:32	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:22	51.16%	More
800m	4:14	8:31	57.37%	More
1km	5:19	8:34	59.20%	More
Mile	8:39	8:39	61.22%	More
5k	27:15	8:46	67.87%	More
5 miles	44:16	8:51	68.38%	More
10k	55:28	8:56	68.43%	More
10 miles	1:35:26	9:33	65.77%	More
Half	2:23:07	10:56	57.79%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:44	7:44	68.45
5km	25:43	8:17	71.92
5M	42:36	8:31	71.07
10km	53:38	8:38	70.78
10M	1:28:49	8:53	70.68
Half	1:58:14	9:02	69.48
20M	3:05:10	9:16	70.13
Mara	4:06:32	9:25	69.97

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