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Sun 26th Jan 2025 at 6:54am by febo70

Run > Long Run
  • Time
    2:21:25
  • Miles
    16.78
  • Min/mi
    8:26
  • Pacing
    34.3%
  • WAVA
    62.00
  • Stride(cm)
    108
  • Cals
    1922
  • Watts
    334
  • Cadence
    177
  • BPM
    143
  • %MHR
    83.7
  • B/mi
    1206
  • Asc(m)
    121
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

Vomerox2+Manzoni-Posillipo-Caracciolo-CalataSanFrancesco
Split Summary
===
1) 1km - 5:15(5:15/km) 119/123bpm [624b/km] 63cal 302/372W
2) 1km - 5:30(5:30/km) 123/137bpm [676b/km] 67cal 318/397W
3) 1km - 5:21(5:21/km) 140/142bpm [749b/km] 74cal 357/435W
4) 1km - 5:05(5:05/km) 141/146bpm [717b/km] 71cal 353/405W
5) 1km - 5:08(5:08/km) 143/147bpm [733b/km] 72cal 350/448W
6) 1km - 5:19(5:19/km) 137/143bpm [728b/km] 71cal 326/383W
7) 1km - 5:46(5:46/km) 131/140bpm [756b/km] 70cal 319/398W
8) 1km - 5:18(5:18/km) 142/148bpm [753b/km] 73cal 345/400W
9) 1km - 5:20(5:20/km) 146/149bpm [778b/km] 74cal 327/423W
10) 1km - 5:23(5:23/km) 150/152bpm [808b/km] 76cal 334/415W
11) 1km - 5:18(5:18/km) 144/151bpm [762b/km] 73cal 341/431W
12) 1km - 4:57(4:57/km) 140/147bpm [692b/km] 66cal 322/404W
13) 1km - 5:13(5:13/km) 150/155bpm [783b/km] 76cal 378/481W
14) 1km - 5:02(5:02/km) 142/148bpm [714b/km] 68cal 352/410W
15) 1km - 5:25(5:25/km) 146/149bpm [790b/km] 76cal 361/454W
16) 1km - 5:04(5:04/km) 143/151bpm [725b/km] 68cal 329/401W
17) 1km - 4:53(4:53/km) 144/147bpm [703b/km] 66cal 304/353W
18) 1km - 4:59(4:59/km) 147/150bpm [734b/km] 69cal 328/378W
19) 1km - 4:56(4:56/km) 150/155bpm [740b/km] 70cal 334/370W
20) 1km - 4:52(4:52/km) 151/154bpm [735b/km] 69cal 324/373W
21) 1km - 4:56(4:56/km) 146/148bpm [719b/km] 67cal 325/362W
22) 1km - 5:03(5:03/km) 146/153bpm [738b/km] 69cal 337/385W
23) 1km - 5:21(5:21/km) 151/153bpm [808b/km] 75cal 333/359W
24) 1km - 5:34(5:34/km) 149/151bpm [829b/km] 75cal 324/343W
25) 1km - 5:32(5:32/km) 149/152bpm [824b/km] 76cal 323/344W
26) 1km - 5:27(5:27/km) 151/154bpm [823b/km] 76cal 318/337W
27) 1km - 5:29(5:29/km) 145/150bpm [794b/km] 72cal 324/363W
28) 0km - 1(3:44/km) 144/144bpm [539b/km] 328/328W
5:15 5:30 5:21 5:05 5:08 5:19 5:46 5:18 5:20 5:23 5:18 4:57 5:13 5:02 5:25 5:04 4:53 4:59 4:56 4:52 4:56 5:03 5:21 5:34 5:32 5:27 5:29 1

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.
0.50 4:14 4:14 8:27 118 110-123 998 178 158-188 300 232-372 0/32
1.00 14:07 9:53 +5:33 19:46 118 97-126 2333 179 166-184 308 267-394 0/18
1.50 18:33 4:26 8:52 136 125-142 1205 176 172-180 351 292-397 12/1
2.00 22:44 4:11 8:22 139 136-142 1163 177 172-184 353 309-435 9/4
2.50 26:51 4:07 8:14 142 138-146 1168 179 176-188 356 297-405 7/10
3.00 30:57 4:06 8:13 144 138-147 1182 178 176-184 351 283-448 5/6
3.50 35:01 4:04 8:08 138 133-143 1122 178 174-186 342 274-383 4/11
4.00 41:04 6:03 +1:05 12:06 130 118-139 1572 173 164-180 302 185-382 7/2
4.50 45:15 4:12 8:23 137 125-140 1150 177 172-184 344 305-398 10/3
5.00 49:35 4:19 8:39 143 138-148 1237 177 172-184 346 286-400 7/12
5.50 53:52 4:17 8:34 145 143-149 1242 177 174-180 329 285-423 5/6
6.00 58:10 4:18 8:36 150 146-152 1291 176 172-182 330 263-415 7/5
6.50 1:02:29 4:19 8:38 148 143-151 1278 176 172-180 338 274-431 7/14
7.00 1:06:32 4:03 8:07 142 139-146 1151 180 172-188 343 246-412 4/6
7.50 1:12:04 5:32 +1:25 11:03 140 127-149 1547 177 174-188 333 270-481 1/22
8.00 1:16:17 4:13 8:27 151 146-155 1276 177 174-180 379 316-475 22/2
8.50 1:20:18 4:00 8:01 144 137-148 1154 180 176-186 344 310-410 1/18
9.00 1:24:31 4:13 8:26 144 138-147 1214 179 174-188 363 324-454 15/1
9.50 1:28:48 4:18 8:35 148 145-151 1271 178 174-184 344 292-407 14/8
10.00 1:34:01 5:13 +1:09 10:26 142 135-149 1482 179 174-188 338 263-401 4/14
10.50 1:37:57 3:56 7:52 144 139-147 1133 178 176-186 302 284-336 0/38
11.00 1:41:57 4:00 7:59 146 143-150 1166 180 176-184 316 290-378 1/35
11.50 1:45:56 3:59 7:58 148 146-150 1179 179 176-184 339 304-357 0/14
12.00 1:49:54 3:58 7:57 152 147-155 1208 180 176-184 330 297-373 0/20
12.50 1:53:51 3:56 7:52 149 145-153 1173 178 176-182 326 295-349 0/23
13.00 1:57:48 3:57 7:55 145 143-147 1147 178 174-182 325 299-362 0/24
13.50 2:02:44 4:56 +55 9:53 145 140-148 1432 177 104-188 335 100-385 2/11
14.00 2:06:57 4:12 8:25 150 147-153 1262 178 176-184 339 325-364 3/3
14.50 2:11:20 4:23 8:46 150 149-153 1316 177 174-180 329 319-343 2/3
15.00 2:15:52 4:32 9:03 148 147-150 1340 176 172-178 322 313-343 5/4
15.50 2:20:18 4:27 8:53 150 148-152 1334 175 170-178 322 302-344 4/4
16.00 2:24:40 4:22 8:44 151 149-154 1318 176 174-180 318 306-337 2/3
16.50 2:29:42 5:02 +39 10:04 146 136-152 1469 176 104-182 324 109-363 5/5
16.78 2:32:11 2:29 8:56 146 143-148 1304 175 172-180 322 304-353 3/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 155 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    22 4.4% 8:47
    20 3.1% 8:57
    20 1.8% 8:49
    15 1.6% 11:24
    10 1.7% 8:14

  • Cadence Distribution

    177 avge / 188 max Stride Length: 108cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 93.2 177 16.8 2:21:17 8:54
    Walk 1.8 103 0 2:58 3:39:27
    Pause 5.0 - - 7:56 -

  • Power Distribution

    334W (481 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:50 7:22 46.25% More
    800m 3:52 7:46 51.93% More
    1km 4:52 7:50 53.70% More
    Mile 7:51 7:51 56.46% More
    5k 24:34 7:54 61.41% More
    5 miles 41:28 8:18 59.34% More
    10k 51:30 8:17 59.70% More
    10 miles 1:25:50 8:35 59.25% More
    Half 1:53:37 8:40 59.25% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:07 7:07 62.27
    5km 23:40 7:37 63.76
    5M 39:11 7:50 62.79
    10km 49:20 7:56 62.33
    10M 1:21:42 8:10 62.25
    Half 1:48:46 8:18 61.42
    20M 2:50:20 8:31 62.15
    Mara 3:46:47 8:39 62.25
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