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Sun 12th Jan 2025 at 2:46pm by Alun

Run > Long Run
  • Good
  • cold
  • Time
    1:39:54
  • Miles
    12.20
  • Min/mi
    8:11
  • Pacing
    86.8%
  • WAVA
    65.06
  • Stride(cm)
    130
  • Cals
    1387
  • Watts
    373
  • Cadence
    151
  • BPM
    132
  • %MHR
    76
  • B/mi
    1083
  • Asc(m)
    195
  • Hillscore
    14
  • Surface
    Mixed

Notes & Comments

Sunday Afternoon Long Running
No KFL today due to frozen paths so did the alternative long run instead.
Planned to run around Ranscombe Farm in road shoes but the ice and frozen mud had partially thawed, as a consequence the surface was far too slippery for the soles of the "modern" road shoe.
Ran past the mausoleum instead, out to Cobham village and across the trails to Shorne Wood country park, completed a few laps and loops inside the parkrun course and then headed home.
90 minutes in zone 2 or thereabouts (just short of 11 miles) and then around 10 minutes warming down.

1) 0.62mi - 5:03(8:07/mi) 123/133bpm [999b/mi] 70cal 375/458W
2) 0.62mi - 5:12(8:22/mi) 132/138bpm [1105b/mi] 77cal 384/465W
3) 0.62mi - 5:29(8:50/mi) 131/143bpm [1156b/mi] 77cal 360/505W
4) 0.62mi - 5:39(9:05/mi) 137/147bpm [1244b/mi] 83cal 412/473W
5) 0.62mi - 5:10(8:19/mi) 129/136bpm [1073b/mi] 71cal 347/440W
6) 0.62mi - 5:06(8:13/mi) 128/138bpm [1052b/mi] 71cal 367/421W
7) 0.62mi - 4:56(7:57/mi) 134/137bpm [1065b/mi] 71cal 392/451W
8) 0.62mi - 5:06(8:13/mi) 129/135bpm [1059b/mi] 70cal 342/445W
9) 0.62mi - 5:22(8:38/mi) 132/142bpm [1139b/mi] 74cal 377/467W
10) 0.62mi - 5:13(8:23/mi) 132/142bpm [1107b/mi] 71cal 356/434W
11) 0.62mi - 5:03(8:08/mi) 132/137bpm [1074b/mi] 70cal 379/433W
12) 0.62mi - 4:59(8:02/mi) 134/137bpm [1076b/mi] 69cal 369/428W
13) 0.62mi - 5:02(8:05/mi) 132/137bpm [1068b/mi] 69cal 367/409W
14) 0.62mi - 5:07(8:14/mi) 134/137bpm [1104b/mi] 70cal 376/426W
15) 0.62mi - 4:58(7:59/mi) 134/138bpm [1070b/mi] 68cal 374/457W
16) 0.62mi - 4:38(7:27/mi) 132/137bpm [983b/mi] 60cal 362/448W
17) 0.62mi - 4:45(7:39/mi) 134/139bpm [1025b/mi] 66cal 391/493W
18) 0.39mi - 3:12(8:11/mi) 141/144bpm [1154b/mi] 47cal 396/456W
19) 0.62mi - 4:52(7:49/mi) 134/145bpm [1048b/mi] 64cal 358/483W
20) 0.62mi - 4:58(8:00/mi) 135/138bpm [1080b/mi] 68cal 372/472W
21) 0mi - 4(13:00/mi) 131/131bpm [1702b/mi] 1cal 327/349W
5:03 5:12 5:29 5:39 5:10 5:06 4:56 5:06 5:22 5:13 5:03 4:59 5:02 5:07 4:58 4:38 4:45 3:12 4:52 4:58 4

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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.
0.62 5:02 5:02 8:07 123 83-133 998 156 0-164 375 0-458 8/7
1.24 10:14 5:12 8:22 132 124-138 1105 154 148-162 384 322-465 17/4
1.86 16:09 5:55 +1 9:31 131 110-143 1247 153 88-194 360 0-505 18/12
2.48 21:47 5:38 9:05 137 119-147 1244 149 144-156 412 336-473 44/1
3.10 26:56 5:09 8:19 129 121-136 1073 152 0-184 347 0-440 4/25
3.72 32:19 5:24 +1 8:42 128 113-138 1114 151 0-160 368 0-421 4/11
4.34 37:15 4:56 7:57 134 124-137 1066 151 148-158 392 327-451 10/6
4.96 42:21 5:06 8:13 129 124-135 1059 153 144-164 343 205-445 8/25
5.58 47:47 5:26 +1 8:46 132 116-142 1157 148 0-160 378 53-467 26/16
6.20 53:08 5:21 +1 8:37 132 124-142 1137 148 0-162 357 57-434 12/15
6.82 58:11 5:02 8:08 132 126-137 1074 150 146-156 379 309-433 11/7
7.44 1:03:09 4:59 8:02 134 131-137 1076 149 146-152 369 325-428 9/10
8.06 1:08:11 5:01 8:06 132 128-137 1068 149 146-154 367 319-409 7/10
8.68 1:13:17 5:06 8:14 133 129-137 1095 149 144-152 376 331-426 12/6
9.30 1:18:14 4:57 7:59 134 129-138 1070 149 144-152 374 318-457 10/11
9.92 1:22:51 4:38 7:27 132 127-137 983 150 146-154 362 317-451 4/32
10.55 1:27:36 4:45 7:39 134 129-139 1025 151 146-156 391 271-493 12/17
10.94 1:30:48 3:12 8:11 141 138-144 1153 150 146-158 397 357-456 16/1
11.56 1:35:40 4:51 7:49 134 126-145 1048 150 144-158 359 331-483 4/21
12.18 1:40:38 4:58 8:00 135 131-138 1081 151 146-162 372 272-472 6/8
12.18 1:40:42 4 +1 14:42 131 131-131 1925 145 138-148 331 292-351 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 147 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    45 4.4% 10:00
    24 2.3% 8:16
    16 2.3% 8:24
    15 3.1% 8:42
    14 4.9% 9:08
    12 5.0% 9:35

  • Cadence Distribution

    151 avge / 194 max Stride Length: 130cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 72.1 152 9 1:12:35 8:06
    Walk 27.3 146 3.2 27:42 8:45
    Still 0.0 - - 3 -
    Pause 0.5 - - 31 -

  • Power Distribution

    373W (505 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:46 7:06 49.26% More
    800m 3:34 7:10 58.11% More
    1km 4:30 7:14 59.99% More
    Mile 7:23 7:23 61.98% More
    5k 24:12 7:47 64.48% More
    5 miles 39:25 7:53 64.65% More
    10k 49:27 7:57 64.44% More
    10 miles 1:21:25 8:08 64.79% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:55 6:55 66.21
    5km 23:11 7:28 67.30
    5M 38:32 7:42 66.12
    10km 48:36 7:49 65.56
    10M 1:20:47 8:05 65.30
    Half 1:47:47 8:14 64.31
    20M 2:49:21 8:28 64.86
    Mara 3:45:58 8:37 64.81

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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