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Thu 23rd Jan 2025 at 7:26pm by riggys99

Run > Medium Long Run

  • Time
    1:31:54
  • Miles
    10.20
  • Min/mi
    9:01
  • Pacing
    88.7%
  • WAVA
    56.53
  • Stride(cm)
    102
  • Cals
    991
  • Cadence
    175
  • BPM
    148
  • %MHR
    76.7
  • B/mi
    1334
  • Asc(m)
    287
  • Hillscore
    16
  • Surface
    Road

Notes & Comments

Nice mid week (ish) medium long run
Legs felt good
1 gel around mile 4 and 1 at mile 3 to help train gut for gel use at tissington

Warm

1) 0.84mi - 8:09(9:44/mi) 133/150bpm [1295b/mi] 82cal 6.16/7.03mph

Long run HR
2) 8.68mi - 1:18:41(9:04/mi) 151/162bpm [1369b/mi] 853cal 6.62/7.68mph

Cool down

3) 0.69mi - 7:04(10:15/mi) 146/153bpm [1496b/mi] 56cal 5.86/6.7mph
8:09 1:18:41 7:04
Velociraptor
Well done 😀
riggys99
Thanks
Mark J 🇳🇿
Good stuff.
riggys99
Cheers
Funky Chicken
Glad the legs felt good.
riggys99
Thanks 🤩
usc215 🇩🇪
great performance 👍
riggys99
Thank you

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.
0.84 8:08 8:08 9:43 131 78-150 1273 165 0-174 26/36
9.51 1:27:43 1:19:34 +4 9:10 150 128-162 1376 174 0-182 303/282
10.20 1:34:47 7:04 +1 10:16 146 132-153 1500 172 166-180 27/32

Further Analysis

  • Pace Distribution

    Edit colour bands
  • Heart Rate Distribution

    148 avge / 162 max Delete HR Trace
  • Climb Gradient Min/mi
    22 3.1% 9:12
    21 4.6% 9:07
    19 3.9% 9:51
    19 5.2% 10:02
    17 4.7% 10:57
    17 3.8% 9:14
  • Cadence Distribution

    175 avge / 182 max Stride Length: 102cm
  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.0 175 10.2 1:33:53 9:17
    Still 0.0 - - 1 -
    Pause 0.9 - - 54 -
  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:01 8:09 41.88% More
    800m 4:08 8:20 48.42% More
    1km 5:13 8:24 50.03% More
    Mile 8:29 8:29 52.26% More
    5k 27:09 8:44 55.59% More
    5 miles 44:52 8:58 54.83% More
    10k 56:05 9:02 54.82% More
    10 miles 1:32:31 9:15 54.97% More
  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:51 7:51 56.45
    5km 26:05 8:24 57.85
    5M 43:11 8:38 56.98
    10km 54:22 8:45 56.56
    10M 1:30:00 9:00 56.51
    Half 1:59:48 9:09 55.77
    20M 3:07:33 9:23 56.45
    Mara 4:09:40 9:32 56.54
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