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Thu 9th Jan 2025 at 10:36am by Kazzaf

Run > Long Run
  • v cold
  • Time
    1:42:05
  • Miles
    10.01
  • Min/mi
    10:12
  • Pacing
    83.4%
  • WAVA
    58.49
  • Stride(cm)
    86
  • Cals
    865
  • Cadence
    184
  • BPM
    160
  • %MHR
    80
  • B/mi
    1632
  • Asc(m)
    369
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

1) 1mi - 10:24(10:24/mi) 145/157bpm [1508b/mi] 90cal
2) 1mi - 10:31(10:31/mi) 158/167bpm [1663b/mi] 88cal
3) 1mi - 10:13(10:13/mi) 156/162bpm [1593b/mi] 88cal
4) 1mi - 10:22(10:22/mi) 162/169bpm [1679b/mi] 88cal
5) 1mi - 10:05(10:05/mi) 164/168bpm [1654b/mi] 88cal
6) 1mi - 10:10(10:10/mi) 163/167bpm [1657b/mi] 88cal
7) 1mi - 10:00(10:00/mi) 163/170bpm [1630b/mi] 81cal
8) 1mi - 10:06(10:06/mi) 161/166bpm [1626b/mi] 85cal
9) 1mi - 10:08(10:08/mi) 166/171bpm [1681b/mi] 84cal
10) 1mi - 10:01(10:01/mi) 167/180bpm [1674b/mi] 84cal
11) 0.01mi - 5(9:16/mi) 167/168bpm [1546b/mi] 1cal

Longest run since GER.

Felt like hard work but tried to take it easy and keep it a bit slower than usual. Managed that ok for first half but got a bit faster. Shoulders feeling very tight today but don’t know why. Hamstrings a bit tight towards the end.

Was pleased with the distance as had only expected 8 or 9m but was definitely finding it a challenge after 6m. Freezing cold weather too.

Heart rate a bit lower.
10:24 10:31 10:13 10:22 10:05 10:10 10:00 10:06 10:08 10:01 5

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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 5:17 5:17 10:35 139 116-150 1471 184 114-194 23/16
1.00 10:25 5:07 10:15 150 144-157 1537 183 178-188 22/11
1.50 15:47 5:22 10:44 158 148-166 1697 184 180-188 20/19
2.00 20:57 5:10 10:21 158 151-166 1634 183 178-188 14/36
2.50 26:30 5:33 +29 11:06 153 140-161 1697 183 126-192 21/25
3.00 31:37 5:07 10:14 158 154-162 1616 183 180-186 35/18
3.50 37:36 5:59 +52 11:58 158 140-167 1892 186 180-198 13/20
4.00 42:51 5:15 10:29 166 163-169 1741 185 182-188 31/30
4.50 47:55 5:04 10:08 163 161-165 1653 184 182-188 24/17
5.00 52:56 5:01 10:01 165 161-168 1654 185 182-188 21/19
5.50 58:04 5:08 10:16 163 160-165 1673 185 182-188 25/26
6.00 1:03:06 5:02 10:04 162 153-167 1632 184 182-188 14/20
6.50 1:08:09 5:03 10:07 165 161-169 1668 185 182-190 30/24
7.00 1:13:06 4:56 9:53 162 156-166 1601 185 180-190 25/14
7.50 1:18:09 5:04 10:07 161 157-166 1629 185 178-190 17/34
8.00 1:23:12 5:03 10:06 162 159-165 1636 185 182-192 33/35
8.50 1:28:14 5:02 10:04 166 164-171 1672 185 182-188 27/20
9.00 1:33:36 5:22 +16 10:44 166 158-171 1781 185 134-192 28/36
9.50 1:39:27 5:51 +54 11:42 161 141-169 1884 186 182-190 29/25
10.00 1:44:31 5:04 10:08 172 167-180 1743 188 184-192 13/14
10.01 1:44:36 5 10:07 168 167-168 1699 185 184-186 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    160 avge / 180 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    21 8.5% 12:00
    12 3.9% 10:11
    11 8.0% 10:32
    11 4.9% 10:33
    11 9.4% 9:51
    10 4.7% 10:20

  • Cadence Distribution

    184 avge / 198 max Stride Length: 86cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.5 184 10 1:41:59 10:22
    Walk 0.8 123 0 51 2:29:47
    Pause 1.7 - - 1:46 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:20 9:22 44.07% More
    800m 4:51 9:45 47.31% More
    1km 6:06 9:49 48.83% More
    Mile 9:54 9:54 50.99% More
    5k 31:12 10:03 56.52% More
    5 miles 50:24 10:05 57.21% More
    10k 1:03:48 10:16 56.63% More
    10 miles 1:44:30 10:27 57.07% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:06 8:06 62.31
    5km 28:11 9:04 62.58
    5M 47:34 9:31 60.62
    10km 1:00:25 9:43 59.79
    10M 1:41:58 10:12 58.49
    Half 2:17:14 10:29 56.82
    20M 3:38:35 10:56 56.28
    Mara 4:54:11 11:14 55.48
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