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Sat 8th Feb 2025 at 8:00am by G-Dawg

Run > Long Run
  • cold
  • Time
    2:46:53
  • Miles
    20.01
  • Min/mi
    8:20
  • Pacing
    61.2%
  • WAVA
    64.36
  • Stride(cm)
    113
  • Cals
    2683
  • Cadence
    171
  • BPM
    158
  • %MHR
    96.2
  • B/mi
    1316
  • Asc(m)
    205
  • Hillscore
    15
  • Surface
    Road

Notes & Comments

Very tired legs but got round.
Need to stretch hip flexor to see if that helps sciatica.

1) 1mi - 8:31(8:31/mi) 129/140bpm [1098b/mi] 114cal 7.05/7.68mph
2) 1mi - 8:41(8:41/mi) 147/168bpm [1276b/mi] 134cal 6.91/8.1mph
3) 1mi - 8:22(8:22/mi) 157/166bpm [1313b/mi] 138cal 7.18/8.22mph
4) 1mi - 8:22(8:22/mi) 160/169bpm [1339b/mi] 141cal 7.17/7.68mph
5) 1mi - 8:23(8:23/mi) 163/173bpm [1366b/mi] 143cal 7.16/7.97mph
6) 1mi - 8:15(8:15/mi) 163/172bpm [1346b/mi] 143cal 7.27/7.78mph
7) 1mi - 9:09(9:09/mi) 161/173bpm [1474b/mi] 156cal 6.55/7.49mph
8) 1mi - 8:23(8:23/mi) 157/168bpm [1316b/mi] 130cal 7.16/8.14mph
9) 1mi - 8:21(8:21/mi) 158/168bpm [1319b/mi] 134cal 7.19/8.41mph
10) 1mi - 8:25(8:25/mi) 157/166bpm [1321b/mi] 129cal 7.13/8.77mph
11) 1mi - 8:01(8:01/mi) 157/167bpm [1258b/mi] 126cal 7.49/8.01mph
12) 1mi - 8:44(8:44/mi) 157/169bpm [1370b/mi] 133cal 6.87/7.99mph
13) 1mi - 8:29(8:29/mi) 162/169bpm [1374b/mi] 139cal 7.07/9.16mph
14) 1mi - 7:55(7:55/mi) 163/168bpm [1290b/mi] 134cal 7.58/8.83mph
15) 1mi - 8:02(8:02/mi) 160/168bpm [1285b/mi] 125cal 7.47/8.29mph
16) 1mi - 8:13(8:13/mi) 158/164bpm [1297b/mi] 126cal 7.31/7.95mph
17) 1mi - 8:10(8:10/mi) 162/170bpm [1323b/mi] 133cal 7.35/8.01mph
18) 1mi - 8:15(8:15/mi) 164/174bpm [1353b/mi] 139cal 7.27/8.35mph
19) 1mi - 7:54(7:54/mi) 164/179bpm [1296b/mi] 133cal 7.59/8.62mph
20) 1mi - 8:16(8:16/mi) 162/169bpm [1339b/mi] 133cal 7.26/7.97mph
21) 0.01mi - 3(4:51/mi) 164/165bpm [794b/mi] 12.39/7.14mph
8:31 8:41 8:22 8:22 8:23 8:15 9:09 8:23 8:21 8:25 8:01 8:44 8:29 7:55 8:02 8:13 8:10 8:15 7:54 8:16 3

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.
1.00 8:30 8:30 8:30 128 84-140 1088 173 94-176 14/11
2.00 18:54 10:24 +1:43 10:24 146 105-168 1518 172 162-178 18/25
3.00 27:42 8:48 +25 8:48 157 145-167 1381 172 112-180 15/16
4.00 36:04 8:22 8:22 160 150-169 1339 171 164-176 20/14
5.00 45:33 9:29 +1:07 9:29 163 138-172 1545 171 168-178 22/18
6.00 54:38 9:05 +48 9:05 162 152-172 1472 169 84-178 23/26
7.00 1:04:24 9:46 +36 9:46 161 149-173 1572 169 116-174 26/4
8.00 1:14:44 10:20 +1:57 10:20 156 122-168 1612 171 128-178 4/34
9.00 1:23:57 9:13 +53 9:13 158 145-168 1456 171 108-180 21/8
10.00 1:32:21 8:24 8:24 156 145-165 1311 170 84-178 40/4
11.00 1:40:22 8:01 8:01 157 151-167 1259 171 166-176 14/18
12.00 1:50:29 10:07 +1:23 10:07 157 146-168 1588 171 92-202 22/11
13.00 1:59:39 9:10 +41 9:10 163 153-169 1494 170 92-176 15/34
14.00 2:07:33 7:54 7:54 163 157-168 1289 172 168-178 9/27
15.00 2:16:25 8:51 +49 8:51 159 140-168 1408 172 104-218 4/28
16.00 2:26:31 10:06 +1:53 10:06 158 132-164 1597 171 120-176 10/14
17.00 2:35:19 8:49 +38 8:49 162 144-169 1427 171 88-178 12/16
18.00 2:44:00 8:41 +25 8:41 164 152-173 1423 172 124-178 16/12
19.00 2:52:49 8:49 +56 8:49 164 149-179 1446 173 102-182 22/21
20.00 3:01:44 8:55 +41 8:55 161 143-168 1435 172 102-180 8/17

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    158 avge / 179 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    34 1.7% 8:55
    27 1.4% 11:13
    22 2.8% 9:25
    21 2.4% 8:38
    17 4.1% 11:03
    16 1.7% 8:36

  • Cadence Distribution

    171 avge / 218 max Stride Length: 113cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 91.6 171 19.9 2:45:50 8:47
    Walk 3.5 106 0.1 6:39 1:43:42
    Still 0.0 - - 1 -
    Pause 4.9 - - 9:18 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:48 7:14 48.08% More
    800m 3:49 7:40 53.88% More
    1km 4:46 7:40 56.85% More
    Mile 7:53 7:53 59.40% More
    5k 26:23 8:30 58.63% More
    5 miles 43:32 8:42 58.05% More
    10k 53:53 8:40 58.60% More
    10 miles 1:28:43 8:52 58.51% More
    Half 1:58:07 9:01 58.51% More
    20 miles 3:01:42 9:05 59.08% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:46 6:46 69.15
    5km 22:45 7:19 68.00
    5M 37:51 7:34 66.76
    10km 47:45 7:41 66.13
    10M 1:19:27 7:57 65.33
    Half 1:46:04 8:06 64.63
    20M 2:46:48 8:20 64.36
    Mara 3:42:40 8:30 64.50
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