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Sun 12th Jan 2025 at 1:56pm by DJ Bangey

Run > Long Run
  • breezy
  • cold
  • Time
    2:58:08
  • Miles
    21.05
  • Min/mi
    8:28
  • WAVA
    61.13
  • Stride(cm)
    108
  • Cals
    2456
  • Watts
    364
  • Cadence
    176
  • BPM
    128
  • %MHR
    74.6
  • B/mi
    1080
  • Asc(m)
    258
  • Hillscore
    17
  • Surface
    Mixed

Notes & Comments

Lancaster long run.

1) 1mi - 8:31(8:31/mi) 115/135bpm [980b/mi] 110cal 346/482W
2) 1mi - 8:02(8:02/mi) 127/136bpm [1021b/mi] 115cal 393/484W
3) 1mi - 8:02(8:02/mi) 135/143bpm [1084b/mi] 122cal 379/464W
4) 1mi - 8:32(8:32/mi) 128/137bpm [1092b/mi] 119cal 372/499W
5) 1mi - 8:48(8:48/mi) 133/147bpm [1170b/mi] 124cal 370/452W
6) 1mi - 9:02(9:02/mi) 131/142bpm [1184b/mi] 126cal 362/485W
7) 1mi - 8:57(8:57/mi) 118/133bpm [1057b/mi] 99cal 341/500W
8) 1mi - 8:07(8:07/mi) 123/141bpm [999b/mi] 111cal 342/432W
9) 1mi - 7:52(7:52/mi) 140/149bpm [1102b/mi] 120cal 368/460W
10) 1mi - 8:19(8:19/mi) 122/139bpm [1015b/mi] 112cal 357/474W
11) 1mi - 8:56(8:56/mi) 112/125bpm [1000b/mi] 121cal 334/383W
12) 1mi - 9:02(9:02/mi) 125/134bpm [1129b/mi] 124cal 334/374W
13) 1mi - 8:21(8:21/mi) 129/142bpm [1077b/mi] 114cal 359/478W
14) 1mi - 8:15(8:15/mi) 128/137bpm [1056b/mi] 114cal 357/440W
15) 1mi - 8:25(8:25/mi) 123/134bpm [1035b/mi] 109cal 346/387W
16) 1mi - 8:04(8:04/mi) 134/138bpm [1080b/mi] 116cal 360/389W
17) 1mi - 8:49(8:49/mi) 126/142bpm [1111b/mi] 118cal 323/379W
18) 1mi - 8:12(8:12/mi) 134/141bpm [1099b/mi] 118cal 366/441W
19) 1mi - 8:56(8:56/mi) 127/141bpm [1134b/mi] 117cal 344/443W
20) 1mi - 8:25(8:25/mi) 132/137bpm [1110b/mi] 118cal 350/379W
21) 1mi - 8:07(8:07/mi) 140/145bpm [1136b/mi] 123cal 377/475W
22) 0.05mi - 24(8:51/mi) 139/140bpm [1230b/mi] 6cal 339/363W
8:31 8:02 8:02 8:32 8:48 9:02 8:57 8:07 7:52 8:19 8:56 9:02 8:21 8:15 8:25 8:04 8:49 8:12 8:56 8:25 8:07 24

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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 9:52 9:52 +1:22 9:52 115 61-135 1134 185 176-192 359 275-482 14/8
2.00 18:33 8:41 +40 8:41 127 89-136 1103 183 174-192 401 324-484 20/10
3.00 26:35 8:02 8:02 135 127-143 1085 177 174-184 379 294-464 23/29
4.00 37:03 10:28 +1:56 10:28 128 109-137 1339 177 172-188 386 233-499 45/17
5.00 47:19 10:17 +1:29 10:17 133 111-147 1367 176 170-188 385 294-452 31/17
6.00 57:16 9:56 +53 9:56 132 112-142 1312 173 110-188 377 263-485 34/7
7.00 1:11:41 14:25 +5:30 14:25 118 78-133 1701 176 168-188 366 179-500 48/44
8.00 1:28:03 16:22 +8:16 16:22 123 79-141 2013 178 84-196 355 98-432 3/46
9.00 1:36:01 7:58 +5 7:58 140 132-149 1116 177 174-184 372 298-460 12/24
10.00 1:48:06 12:05 +3:48 12:05 123 55-139 1487 175 168-194 370 170-474 17/34
11.00 1:57:56 9:50 +53 9:50 112 97-125 1101 175 164-182 343 248-383 7/9
12.00 2:07:54 9:58 +56 9:58 125 102-134 1246 175 168-188 341 286-374 4/9
13.00 2:17:08 9:14 +53 9:14 129 112-142 1191 175 136-184 362 251-478 30/39
14.00 2:33:13 16:05 +7:51 16:05 128 79-137 2059 176 170-188 361 309-440 12/10
15.00 2:43:08 9:55 +1:28 9:55 123 87-134 1219 177 174-188 356 174-387 6/6
16.00 2:51:12 8:04 8:04 134 129-138 1081 175 172-176 360 345-389 2/7
17.00 3:02:29 11:18 +2:29 11:18 126 85-142 1423 173 122-190 336 81-379 4/11
18.00 3:10:42 8:12 8:12 134 126-141 1099 175 172-180 366 304-441 9/7
19.00 3:26:40 15:58 +7:02 15:58 127 78-141 2028 177 172-188 359 270-443 14/8
20.00 3:35:05 8:25 8:25 132 128-137 1110 176 172-180 350 326-379 9/9
21.00 3:43:12 8:07 8:07 140 133-145 1136 175 174-176 377 341-475 7/4
21.05 3:43:36 24 8:55 139 139-140 1239 175 174-176 339 324-363 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    128 avge / 149 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    62 3.8% 10:39
    25 5.8% 9:53
    20 5.5% 13:36
    20 4.1% 9:07
    19 2.4% 10:00
    16 2.2% 8:55

  • Cadence Distribution

    176 avge / 196 max Stride Length: 108cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 82.6 176 21 2:56:51 10:36
    Walk 0.4 119 0.1 1:08 21:29
    Still 0.0 - - 6 -
    Pause 16.9 - - 45:31 -

  • Power Distribution

    364W (500 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:50 7:22 45.39% More
    800m 3:44 7:30 52.45% More
    1km 4:39 7:30 54.69% More
    Mile 7:41 7:41 56.29% More
    5k 27:01 8:42 54.52% More
    5 miles 46:53 9:23 51.18% More
    10k 59:11 9:31 50.63% More
    10 miles 1:42:36 10:16 48.28% More
    Half 2:15:51 10:22 48.25% More
    20 miles 3:33:14 10:40 48.34% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:03 7:03 61.37
    5km 23:26 7:33 62.84
    5M 38:49 7:46 61.80
    10km 48:52 7:52 61.31
    10M 1:20:56 8:06 61.21
    Half 1:47:45 8:14 60.36
    20M 2:48:44 8:26 61.08
    Mara 3:44:39 8:34 61.18
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