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Sun 2nd Feb 2025 at 9:47am by Autumnleaves

Run > Long Run
  • Good
  • breezy
  • cold
  • Time
    1:15:54
  • Miles
    7.12
  • Min/mi
    10:40
  • Pacing
    71.4%
  • WAVA
    54.44
  • Stride(cm)
    91
  • Cals
    693
  • Watts
    226
  • Cadence
    166
  • BPM
    127
  • %MHR
    68.6
  • B/mi
    1352
  • Asc(m)
    71
  • Hillscore
    6
  • Surface
    Mixed

Notes & Comments

With Mr AL and Bonnie. Lovely morning. Both a bit weary after last night's club awards, so this was far enough 🙂
1) 1mi - 11:15(11:15/mi) 117/134bpm [1316b/mi] 96cal 216/404W
2) 1mi - 11:09(11:09/mi) 127/139bpm [1416b/mi] 101cal 210/326W
3) 1mi - 9:59(9:59/mi) 130/135bpm [1297b/mi] 95cal 237/282W
4) 1mi - 10:09(10:09/mi) 130/138bpm [1320b/mi] 97cal 240/335W
5) 1mi - 10:11(10:11/mi) 129/140bpm [1313b/mi] 94cal 215/245W
6) 1mi - 11:11(11:11/mi) 129/136bpm [1444b/mi] 98cal 210/306W
7) 1mi - 10:47(10:47/mi) 125/131bpm [1347b/mi] 99cal 214/314W
8) 0.12mi - 1:13(10:08/mi) 127/131bpm [1287b/mi] 13cal 260/290W
11:15 11:09 9:59 10:09 10:11 11:11 10:47 1:13
Ness
Well done 👏
RRR-CAZ 🇬🇧
Nice 👍
northernslowcoach
Good miles
Autumnleaves
Thanks x
geordiegirl
Great running.
Sombrero
Nicely done. Did you get your club awards for distances etc?
Autumnleaves
I did - must blog!!
Sombrero
:-) medal

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.
0.25 4:04 4:04 +1:10 16:16 106 78-121 1724 162 120-172 232 116-404 6/3
0.50 7:43 3:39 +1:02 14:34 111 97-124 1617 167 160-170 234 217-261 1/7
0.75 10:29 2:46 11:06 130 125-134 1442 168 164-174 248 208-272 11/0
1.00 13:26 2:57 11:46 123 112-133 1448 154 120-170 198 97-303 2/2
1.25 15:53 2:28 9:52 126 119-129 1242 168 164-172 217 193-240 2/10
1.50 18:41 2:48 11:12 125 119-136 1399 166 160-174 228 173-279 5/12
1.75 22:02 3:20 +5 13:21 129 113-139 1723 152 118-174 195 60-326 7/5
2.00 24:54 2:52 +13 11:28 129 124-134 1479 166 160-168 264 229-325 6/5
2.25 27:25 2:32 10:06 131 125-134 1323 169 166-174 252 234-269 2/3
2.50 30:14 2:49 11:16 131 118-135 1477 156 124-170 216 123-282 4/2
2.75 32:31 2:16 9:06 127 120-131 1156 170 168-172 244 220-267 0/11
3.00 34:52 2:21 9:26 131 127-134 1235 169 166-172 241 219-269 1/8
3.25 37:13 2:20 9:22 133 127-137 1245 169 166-172 253 226-273 3/6
3.50 40:07 2:54 11:38 129 117-138 1500 157 126-174 212 86-320 2/5
3.75 43:19 3:12 +44 12:47 130 114-134 1663 172 130-176 265 177-335 4/3
4.00 45:45 2:27 9:46 128 116-136 1251 173 168-176 247 226-270 2/2
4.25 48:39 2:54 11:36 130 125-135 1508 163 126-176 197 112-245 2/3
4.50 51:07 2:28 9:52 124 115-131 1223 167 122-176 210 106-241 2/4
4.75 53:28 2:21 9:24 131 129-133 1232 174 172-176 233 227-239 1/2
5.00 55:56 2:27 9:50 132 130-140 1298 174 166-178 227 53-243 2/2
5.25 58:53 2:57 11:48 128 118-135 1510 158 124-176 189 108-257 6/2
5.50 1:01:36 2:43 10:52 133 125-136 1446 172 168-176 236 200-288 10/1
5.75 1:04:11 2:35 10:20 132 130-135 1363 173 166-178 235 176-306 6/6
6.00 1:07:07 2:57 11:46 126 114-132 1483 158 122-174 190 96-241 2/5
6.25 1:09:42 2:35 10:21 122 114-128 1262 171 166-176 219 150-265 3/9
6.50 1:12:36 2:54 +7 11:35 128 125-131 1482 171 126-178 228 8-277 8/1
6.75 1:15:05 2:29 9:55 127 122-131 1260 174 170-178 225 204-264 2/5
7.00 1:18:13 3:08 +12 12:32 123 115-130 1542 162 124-188 215 1-314 7/1
7.12 1:19:27 1:14 10:13 127 123-131 1297 175 172-180 260 219-290 6/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    127 avge / 140 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 2.5% 10:56
    13 1.9% 11:33
    12 4.5% 11:32
    12 2.0% 11:10

  • Cadence Distribution

    166 avge / 188 max Stride Length: 91cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 85.6 170 6.7 1:07:29 10:40
    Walk 9.7 127 0.5 8:05 17:30
    Still 0.4 - - 21 -
    Pause 4.3 - - 3:32 -

  • Power Distribution

    226W (404 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 33 8:47 40.54% More
    200m 1:07 9:00 43.72% More
    400m 2:15 9:03 46.42% More
    800m 4:36 9:15 51.26% More
    1km 5:45 9:16 53.15% More
    Mile 9:46 9:46 52.60% More
    5k 32:05 10:20 55.44% More
    5 miles 52:59 10:36 54.34% More
    10k 1:06:55 10:46 53.56% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:47 8:47 58.48
    5km 30:31 9:49 58.28
    5M 51:28 10:18 55.93
    10km 1:05:21 10:31 54.84
    10M 1:50:14 11:01 53.78
    Half 2:28:19 11:19 52.99
    20M 3:56:06 11:48 51.28
    Mara 5:17:39 12:07 49.93

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