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Sat 1st Mar 2025 at 8:45am by Llamadance

Run > Long Run
  • cold
  • Time
    5:01:20
  • Miles
    21.38
  • Min/mi
    14:06
  • Pacing
    34%
  • WAVA
    37.59
  • Stride(cm)
    81
  • Cals
    2696
  • Watts
    154
  • Cadence
    141
  • BPM
    136
  • %MHR
    73.8
  • B/mi
    1924
  • Asc(m)
    907
  • Hillscore
    88
  • Surface
    Trail

Notes & Comments

1) 1km - 9:26(9:26/km) 122/143bpm [1150b/km] 86cal 72/93rpm 172/244W 6.36/11.16kmph
2) 1km - 6:50(6:50/km) 137/145bpm [935b/km] 73cal 78/89rpm 167/217W 8.79/10.44kmph
3) 1km - 8:41(8:41/km) 128/140bpm [1111b/km] 77cal 74/89rpm 128/214W 6.91/10.69kmph
4) 1km - 9:10(9:10/km) 140/153bpm [1283b/km] 96cal 70/82rpm 149/220W 6.55/9.76kmph
5) 1km - 11:19(11:19/km) 134/147bpm [1516b/km] 100cal 67/84rpm 126/220W 5.3/8.5kmph
6) 1km - 10:34(10:34/km) 135/149bpm [1427b/km] 93cal 62/87rpm 127/218W 5.67/9.14kmph
7) 1km - 11:00(11:00/km) 141/150bpm [1550b/km] 106cal 59/87rpm 134/210W 5.46/10.44kmph
8) 1km - 14:05(14:05/km) 138/152bpm [1942b/km] 128cal 53/84rpm 112/222W 4.26/9.97kmph
9) 1km - 9:34(9:34/km) 133/147bpm [1271b/km] 79cal 73/85rpm 170/251W 6.28/12.28kmph
10) 1km - 12:55(12:55/km) 134/153bpm [1731b/km] 109cal 63/83rpm 154/231W 4.64/9.58kmph
11) 1km - 11:04(11:04/km) 137/149bpm [1516b/km] 97cal 63/88rpm 118/231W 5.42/10.69kmph
12) 1km - 9:20(9:20/km) 143/150bpm [1335b/km] 93cal 67/86rpm 166/232W 6.43/10.91kmph
13) 1km - 8:50(8:50/km) 142/147bpm [1254b/km] 86cal 68/87rpm 165/226W 6.79/10.08kmph
14) 1km - 19:08(19:08/km) 122/150bpm [2334b/km] 119cal 57/103rpm 135/244W 3.14/10.19kmph
15) 1km - 9:38(9:38/km) 128/168bpm [1232b/km] 72cal 66/95rpm 120/208W 6.23/10.15kmph
16) 1km - 5:54(5:54/km) 155/173bpm [914b/km] 70cal 84/94rpm 172/225W 10.18/11.09kmph
17) 1km - 6:07(6:07/km) 137/142bpm [839b/km] 54cal 83/93rpm 164/247W 9.8/11.23kmph
18) 1km - 11:53(11:53/km) 132/144bpm [1569b/km] 91cal 58/87rpm 108/248W 5.05/10.84kmph
19) 1km - 8:19(8:19/km) 126/137bpm [1049b/km] 55cal 71/91rpm 123/223W 7.21/12.92kmph
20) 1km - 6:15(6:15/km) 136/146bpm [851b/km] 55cal 79/88rpm 184/256W 9.59/11.66kmph
21) 1km - 5:36(5:36/km) 135/141bpm [757b/km] 46cal 83/88rpm 186/229W 10.7/11.7kmph
22) 1km - 9:18(9:18/km) 129/147bpm [1200b/km] 67cal 66/88rpm 146/256W 6.45/12.46kmph
23) 1km - 5:49(5:49/km) 143/150bpm [831b/km] 58cal 84/87rpm 194/236W 10.32/11.3kmph
24) 1km - 6:36(6:36/km) 138/149bpm [910b/km] 59cal 76/87rpm 167/229W 9.1/12.42kmph
25) 1km - 6:00(6:00/km) 140/146bpm [841b/km] 55cal 82/87rpm 195/238W 9.99/12.42kmph
26) 1km - 6:06(6:06/km) 145/146bpm [884b/km] 62cal 83/85rpm 192/232W 9.85/10.76kmph
27) 1km - 8:29(8:29/km) 140/150bpm [1187b/km] 79cal 74/90rpm 170/234W 7.08/11.23kmph
28) 1km - 7:17(7:17/km) 143/154bpm [1041b/km] 72cal 79/100rpm 172/234W 8.24/11.63kmph
29) 1km - 6:30(6:30/km) 149/151bpm [969b/km] 69cal 82/89rpm 176/215W 9.23/10.84kmph
30) 1km - 7:41(7:41/km) 142/154bpm [1092b/km] 72cal 76/87rpm 169/240W 7.8/10.91kmph
31) 1km - 7:20(7:20/km) 143/155bpm [1049b/km] 70cal 78/87rpm 185/239W 8.18/11.3kmph
32) 1km - 6:22(6:22/km) 143/148bpm [910b/km] 62cal 83/101rpm 169/229W 9.42/11.23kmph
33) 1km - 8:09(8:09/km) 143/153bpm [1165b/km] 80cal 70/91rpm 168/253W 7.37/11.16kmph
34) 1km - 7:39(7:39/km) 149/154bpm [1141b/km] 82cal 75/105rpm 173/280W 7.84/11.56kmph
35) 0.41km - 2:27(5:59/km) 141/146bpm [843b/km] 24cal 86/99rpm 158/190W 10.04/10.58kmph
9:26 6:50 8:41 9:10 11:19 10:34 11:00 14:05 9:34 12:55 11:04 9:20 8:50 19:08 9:38 5:54 6:07 11:53 8:19 6:15 5:36 9:18 5:49 6:36 6:00 6:06 8:29 7:17 6:30 7:41 7:20 6:22 8:09 7:39 2:27

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.
1.00 13:26 13:26 13:26 126 68-145 1693 150 80-186 175 17-249 63/11
2.00 26:58 13:32 13:32 130 104-144 1759 148 66-178 138 18-214 5/82
3.00 43:48 16:50 16:50 138 110-153 2324 136 72-168 137 16-225 43/17
4.00 59:41 15:53 15:53 135 114-149 2144 129 82-174 133 19-228 58/56
5.00 1:21:23 21:42 21:42 139 123-152 3017 107 50-168 120 23-228 103/4
6.00 1:36:52 15:29 15:29 132 102-148 2043 142 82-170 172 22-255 74/18
7.00 1:57:14 20:22 20:22 138 108-153 2810 122 38-176 131 21-240 88/3
8.00 2:11:56 14:42 14:42 142 128-149 2088 136 98-174 163 18-236 90/0
9.00 2:38:22 26:26 26:26 121 85-150 3199 116 66-206 127 20-250 74/18
10.00 2:47:59 9:37 9:37 154 127-173 1481 167 150-190 168 123-230 0/103
11.00 3:00:54 12:55 12:55 134 119-144 1730 141 82-186 141 34-251 1/78
12.00 3:15:25 14:32 14:32 128 113-141 1859 134 78-182 119 18-228 1/110
13.00 3:24:58 9:32 9:32 136 131-146 1297 162 114-176 186 112-259 17/89
14.00 3:38:09 13:11 13:11 133 108-150 1754 142 84-176 163 17-258 42/6
15.00 3:48:24 10:15 10:15 139 121-149 1424 156 104-174 170 84-236 36/74
16.00 3:57:54 9:31 9:31 143 127-146 1360 169 156-174 203 148-241 16/26
17.00 4:10:31 12:37 12:37 140 112-150 1766 151 82-180 171 18-239 25/20
18.00 4:21:29 10:58 10:58 147 130-154 1612 163 82-200 177 20-241 16/31
19.00 4:33:53 12:24 12:24 141 122-155 1747 152 88-174 174 28-243 27/16
20.00 4:44:26 10:33 10:33 144 136-153 1520 165 92-202 180 119-258 39/50
21.00 4:57:34 13:08 13:08 146 133-154 1917 142 82-210 168 78-284 48/25
21.38 5:01:19 3:45 9:50 144 138-152 1416 169 158-198 161 142-208 0/36

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 173 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    317 7.9% 17:54
    119 8.8% 20:23
    60 6.1% 14:16
    52 16.8% 21:22
    40 4.0% 13:12
    39 4.5% 15:03

  • Cadence Distribution

    141 avge / 210 max Stride Length: 81cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 56.6 164 16 2:50:30 10:41
    Walk 38.1 106 5.4 1:54:49 21:12
    Still 5.3 - - 16:00 -

  • Power Distribution

    154W (284 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:01 8:08 42.18% More
    800m 4:11 8:26 48.25% More
    1km 5:17 8:30 50.37% More
    Mile 8:47 8:47 52.21% More
    5k 30:20 9:46 50.16% More
    5 miles 51:53 10:23 47.86% More
    10k 1:07:36 10:53 45.89% More
    10 miles 1:52:21 11:14 45.36% More
    Half 2:45:27 12:38 41.01% More
    20 miles 4:43:16 14:10 37.18% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:13 9:13 49.80
    5km 33:31 10:47 45.39
    5M 57:37 11:31 43.10
    10km 1:13:48 11:53 42.03
    10M 2:06:51 12:41 40.18
    Half 2:52:31 13:10 39.01
    20M 4:39:17 13:58 37.71
    Mara 6:19:49 14:30 37.09

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