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Sun 26th Jan 2025 at 8:51am by SooWoo

Run > Long Run
  • Time
    2:42:54
  • Miles
    13.30
  • Min/mi
    12:15
  • Pacing
    28.9%
  • WAVA
    48.39
  • Stride(cm)
    84
  • Cals
    1513
  • Cadence
    157
  • BPM
    133
  • %MHR
    78.1
  • B/mi
    1635
  • Asc(m)
    424
  • Hillscore
    38
  • Surface
    Trail

Notes & Comments

1 lap of Gartmorn Dam then WCH Social run ultra training loops

1) 1mi - 11:54(11:54/mi) 131/150bpm [1559b/mi] 126cal 5.04/6.12mph
2) 1mi - 12:09(12:09/mi) 160/175bpm [1945b/mi] 160cal 4.93/6.35mph
3) 1mi - 11:48(11:48/mi) 139/173bpm [1640b/mi] 113cal 5.08/6.53mph
4) 1mi - 13:58(13:58/mi) 122/141bpm [1703b/mi] 112cal 4.3/6.41mph
5) 1mi - 10:56(10:56/mi) 128/143bpm [1398b/mi] 96cal 5.49/6.62mph
6) 1mi - 11:59(11:59/mi) 126/136bpm [1509b/mi] 95cal 5.01/7.06mph
7) 1mi - 10:42(10:42/mi) 130/140bpm [1392b/mi] 94cal 5.61/6.85mph
8) 1mi - 13:56(13:56/mi) 124/140bpm [1729b/mi] 102cal 4.3/6.53mph
9) 1mi - 11:54(11:54/mi) 132/142bpm [1570b/mi] 103cal 5.04/6.37mph
10) 1mi - 12:54(12:54/mi) 137/152bpm [1767b/mi] 123cal 4.65/6.62mph
11) 1mi - 12:33(12:33/mi) 141/153bpm [1769b/mi] 119cal 4.78/6.07mph
12) 1mi - 11:43(11:43/mi) 148/163bpm [1735b/mi] 130cal 5.12/6.39mph
13) 1mi - 13:04(13:04/mi) 137/149bpm [1790b/mi] 107cal 4.59/6.05mph
14) 0.3mi - 3:25(11:14/mi) 144/149bpm [1617b/mi] 33cal 5.34/6.18mph
11:54 12:09 11:48 13:58 10:56 11:59 10:42 13:56 11:54 12:54 12:33 11:43 13:04 3:25

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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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. Ascent mtrs Asc.
0.50 6:35 6:35 +52 13:11 117 87-133 1542 168 162-170 31/3
1.00 15:22 8:46 +2:36 17:33 142 124-150 2491 164 104-176 21/11
1.50 22:16 6:54 +10 13:48 151 132-172 2085 157 92-176 16/6
2.00 27:42 5:26 10:52 171 165-175 1860 169 114-174 8/32
2.50 33:27 5:45 11:30 144 124-171 1657 165 114-174 7/23
3.00 43:57 10:30 +4:27 21:00 129 89-144 2709 162 112-176 36/37
3.50 50:55 6:57 13:55 129 113-141 1795 158 110-174 18/18
4.00 1:04:12 13:17 +6:19 26:35 114 78-131 3030 143 100-178 41/0
4.50 1:09:42 5:29 10:59 124 116-130 1362 171 130-180 12/34
5.00 1:15:09 5:27 10:55 133 121-143 1451 168 114-178 26/19
5.50 1:21:22 6:13 +11 12:25 125 117-133 1553 163 90-178 22/26
6.00 1:27:19 5:57 11:54 125 105-136 1488 151 110-174 25/20
6.50 1:32:34 5:15 10:30 130 120-140 1364 170 166-174 23/22
7.00 1:38:01 5:28 10:55 130 124-137 1420 170 168-172 14/24
7.50 1:46:56 8:55 +1:08 17:50 121 98-133 2158 143 96-178 26/18
8.00 1:53:06 6:09 12:19 126 112-140 1552 144 108-176 20/20
8.50 1:58:53 5:48 11:35 133 116-142 1541 161 108-178 10/27
9.00 2:04:59 6:06 12:12 130 109-142 1587 152 108-178 17/18
9.50 2:13:54 8:54 +1:00 17:49 132 113-149 2351 133 100-176 36/10
10.00 2:18:54 5:00 10:00 145 140-152 1449 172 168-178 16/38
10.50 2:24:58 6:04 12:09 141 120-152 1712 153 108-176 24/13
11.00 2:32:58 8:00 +1:31 16:00 136 114-149 2176 159 82-172 8/33
11.50 2:39:00 6:03 12:05 141 125-157 1704 156 112-176 46/12
12.00 2:44:40 5:40 11:20 155 148-162 1756 164 108-176 11/25
12.50 2:51:13 6:33 13:06 132 111-149 1730 148 106-176 17/12
13.00 2:57:51 6:38 +7 13:16 139 124-149 1844 153 96-178 13/23
13.30 3:01:17 3:26 11:17 143 136-149 1613 173 166-184 6/19

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 175 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    46 9.0% 13:28
    43 8.5% 15:56
    43 8.2% 15:39
    40 8.0% 15:20
    40 2.6% 15:33
    39 6.1% 14:19

  • Cadence Distribution

    157 avge / 184 max Stride Length: 84cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 73.0 170 11.6 2:07:52 12:28
    Walk 18.5 113 1.7 36:34 20:58
    Still 0.3 - - 34 -
    Pause 8.2 - - 16:17 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:14 9:01 45.38% More
    800m 4:47 9:38 47.16% More
    1km 6:07 9:51 48.06% More
    Mile 10:19 10:19 48.37% More
    5k 34:45 11:11 50.17% More
    5 miles 1:00:38 12:08 46.99% More
    10k 1:16:45 12:21 46.51% More
    10 miles 2:12:51 13:17 44.34% More
    Half 2:58:00 13:35 43.56% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:55 9:55 50.31
    5km 33:47 10:52 51.60
    5M 56:32 11:18 50.40
    10km 1:11:31 11:31 49.91
    10M 1:59:39 11:58 49.23
    Half 2:40:15 12:14 48.05
    20M 4:13:17 12:40 47.94
    Mara 5:39:12 12:57 47.48
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