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Sat 18th Jan 2025 at 1:35pm by Kazzaf

Run > Long Run
  • Time
    1:50:44
  • Miles
    11.01
  • Min/mi
    10:03
  • Pacing
    89%
  • WAVA
    59.59
  • Stride(cm)
    87
  • Cals
    967
  • Cadence
    183
  • BPM
    162
  • %MHR
    81
  • B/mi
    1629
  • Asc(m)
    424
  • Hillscore
    13
  • Surface
    Road

Notes & Comments

1) 1mi - 10:12(10:12/mi) 138/156bpm [1409b/mi] 89cal
2) 1mi - 10:22(10:22/mi) 153/162bpm [1586b/mi] 90cal
3) 1mi - 10:15(10:15/mi) 155/166bpm [1588b/mi] 86cal
4) 1mi - 10:15(10:15/mi) 158/168bpm [1619b/mi] 86cal
5) 1mi - 10:09(10:09/mi) 163/174bpm [1653b/mi] 87cal
6) 1mi - 9:55(9:55/mi) 167/174bpm [1656b/mi] 88cal
7) 1mi - 9:47(9:47/mi) 171/182bpm [1672b/mi] 89cal
8) 1mi - 9:50(9:50/mi) 170/178bpm [1672b/mi] 85cal
9) 1mi - 9:56(9:56/mi) 169/182bpm [1678b/mi] 87cal
10) 1mi - 10:01(10:01/mi) 171/181bpm [1713b/mi] 91cal
11) 1mi - 9:57(9:57/mi) 173/182bpm [1722b/mi] 88cal
12) 0.01mi - 5(8:40/mi) 178/178bpm [1543b/mi] 1cal

Very happy with this run. Perfect cold, still, cloudy day. Planned to do a slow 10m and wasn’t sure how manageable it would be but quite surprised how good I felt. Decided when I got to 8 that I could maybe do another mile so hung on til the end. Was actually tiring after about 8 but seemed to speed up a little.

Glutes and hamstrings okay but heart rate is a little bit high.
10:12 10:22 10:15 10:15 10:09 9:55 9:47 9:50 9:56 10:01 9:57 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 5:10 5:10 10:20 127 90-145 1312 182 122-192 11/13
1.00 10:13 5:03 10:05 149 141-155 1503 185 182-190 21/12
1.50 15:29 5:16 10:33 152 146-161 1603 184 180-188 30/20
2.00 20:34 5:05 10:10 153 145-160 1554 181 176-186 28/29
2.50 25:40 5:06 10:13 155 149-166 1582 181 176-184 19/24
3.00 30:49 5:09 10:17 155 150-159 1595 182 178-186 27/28
3.50 36:49 6:01 +57 12:01 153 126-167 1839 182 176-186 29/36
4.00 42:00 5:11 10:22 161 153-166 1668 182 178-188 27/19
4.50 47:06 5:06 10:12 163 154-174 1663 182 178-188 21/24
5.00 52:10 5:04 10:07 163 158-173 1649 182 178-188 20/28
5.50 57:09 4:59 9:58 166 163-174 1654 183 178-190 23/21
6.00 1:02:04 4:55 9:51 168 165-174 1654 184 180-192 29/19
6.50 1:06:55 4:51 9:41 171 167-182 1656 185 180-190 19/14
7.00 1:11:51 4:56 9:53 173 169-178 1708 184 180-190 30/20
7.50 1:16:43 4:52 9:44 172 170-177 1675 184 182-188 28/29
8.00 1:21:41 4:58 9:56 168 164-173 1668 184 182-192 20/26
8.50 1:26:33 4:52 9:44 170 164-180 1654 184 180-190 23/25
9.00 1:31:37 5:04 10:08 168 164-173 1703 185 182-192 24/30
9.50 1:36:42 5:05 +5 10:11 168 161-174 1710 185 182-190 20/25
10.00 1:41:43 5:00 10:00 175 168-181 1751 185 178-190 33/20
10.50 1:46:45 5:02 10:05 172 168-177 1734 185 182-190 20/24
11.00 1:51:40 4:55 9:50 175 168-182 1720 185 180-188 26/27
11.01 1:51:45 5 10:12 178 178-178 1816 186 186-186 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    162 avge / 182 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    18 11.1% 9:55
    16 7.7% 9:59
    15 9.5% 10:00
    14 4.5% 10:22
    13 5.7% 9:53
    12 5.0% 9:59

  • Cadence Distribution

    183 avge / 192 max Stride Length: 87cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.0 183 11 1:50:36 10:08
    Walk 0.2 116 0 11 28:19
    Still 0.0 - - 1 -
    Pause 0.8 - - 57 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:21 9:26 43.76% More
    800m 4:48 9:39 47.80% More
    1km 6:00 9:40 49.63% More
    Mile 9:43 9:43 51.95% More
    5k 30:27 9:48 57.92% More
    5 miles 49:30 9:54 58.25% More
    10k 1:01:38 9:55 58.61% More
    10 miles 1:41:27 10:09 58.79% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:55 7:55 63.76
    5km 27:32 8:52 64.05
    5M 46:28 9:18 62.05
    10km 59:01 9:30 61.21
    10M 1:39:37 9:58 59.87
    Half 2:14:04 10:14 58.17
    20M 3:33:31 10:41 57.62
    Mara 4:47:22 10:58 56.80
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