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Sun 26th Jan 2025 at 10:54am by Mark J 🇳🇿

Run > Long Run
  • v warm
  • Time
    1:59:36
  • Miles
    14.29
  • Min/mi
    8:22
  • Pacing
    88.9%
  • WAVA
    63.15
  • Stride(cm)
    115
  • Cals
    1450
  • Watts
    234
  • Cadence
    168
  • BPM
    137
  • %MHR
    79
  • B/mi
    1144
  • Asc(m)
    148
  • Hillscore
    3
  • Surface
    Mixed

Notes & Comments

23k Long Run

Simple aim for this one, keep it steady, zone 2 power and HR run all the way. It was particularly humid out there today, which made for a proper sweat fest.

The run was fine and felt very ready and comfortable for the first 20k, then I seemed to hit a bit of a wall, I guess this was my longest run for a while.

Aches and pains: Left upper leg 1-2, strapped up still. Right piriformis 1

Shoes: On CloudUltra

1) 1km - 5:17(5:17/km) 112/122bpm [591b/km] 47cal 214/W 11.37/12kmph
2) 21km - 1:48:53(5:11/km) 137/148bpm [710b/km] 1331cal 234/W 11.57/14.28kmph
3) 1km - 5:26(5:26/km) 145/147bpm [787b/km] 72cal 236/W 11.05/11.69kmph
5:17 1:48:53 5:26
riggys99
Well done
Jaks
Nice mileage, well done 👏 you might need to up your fuelling.
Ness
Well done
3M
Very nice. 2 hours is about max without refuelling a bit, isn't it?
Mark J 🇳🇿
Cheers, I was taking on gels at 25 minute intervals. I just need to make some tweaks until I get it right again.

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 5:17 5:17 8:31 112 -122 954 163 0-194 213 -240 44/18
13.67 1:55:03 1:49:45 +2 8:25 137 115-148 1152 168 0-174 234 0-352 164/164
14.29 2:00:28 5:26 +1 8:45 145 136-147 1268 168 160-170 236 194-256 14/0
14.29 2:00:28 0 +1 0 139 139-139 NAN 160 160-160 194 194-194 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    137 avge / 148 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    24 1.4% 8:41
    10 1.7% 9:08

  • Cadence Distribution

    168 avge / 194 max Stride Length: 115cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.1 167 14.3 1:59:28 8:25
    Walk 0.0 74 0 2 INF:00:00
    Still 0.1 - - 5 -
    Pause 0.8 - - 55 -

  • Power Distribution

    234W (352 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:57 7:50 44.38% More
    800m 3:57 7:56 52.09% More
    1km 4:57 7:58 54.69% More
    Mile 7:59 7:59 58.58% More
    5k 25:14 8:07 61.31% More
    5 miles 40:56 8:11 61.74% More
    10k 51:05 8:13 61.80% More
    10 miles 1:23:50 8:23 61.92% More
    Half 1:50:04 8:24 62.79% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:08 7:08 65.59
    5km 23:44 7:38 65.18
    5M 39:18 7:52 64.30
    10km 49:28 7:58 63.83
    10M 1:21:55 8:12 63.37
    Half 1:49:04 8:20 62.85
    20M 2:50:48 8:32 62.85
    Mara 3:47:24 8:41 63.16

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