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Sun 2nd Mar 2025 at 7:12am by ChristianPoulton

Run > Long Run
  • Time
    1:35:03
  • Miles
    9.95
  • Min/mi
    9:33
  • WAVA
    55.38
  • Stride(cm)
    102
  • Cals
    1073
  • Watts
    282
  • Cadence
    165
  • BPM
    117
  • %MHR
    60.5
  • B/mi
    1121
  • Asc(m)
    54
  • Surface
    Road

Notes & Comments

Long Run with Vi
My right hamstring felt tight so cut short the long run this week

1) 1km - 5:24(5:24/km) 114/124bpm [615b/km] 65cal 309/399W
2) 1km - 5:01(5:01/km) 123/130bpm [616b/km] 66cal 320/356W
3) 1km - 5:14(5:14/km) 127/130bpm [665b/km] 69cal 314/357W
4) 1km - 5:56(5:56/km) 115/125bpm [681b/km] 67cal 286/322W
5) 1km - 5:56(5:56/km) 121/127bpm [718b/km] 67cal 275/294W
6) 1km - 6:06(6:06/km) 123/128bpm [751b/km] 68cal 268/278W
7) 1km - 6:04(6:04/km) 118/125bpm [715b/km] 66cal 273/295W
8) 1km - 5:59(5:59/km) 116/123bpm [693b/km] 67cal 276/290W
9) 1km - 6:10(6:10/km) 111/117bpm [684b/km] 68cal 266/303W
10) 1km - 6:30(6:30/km) 114/118bpm [742b/km] 67cal 255/277W
11) 1km - 6:26(6:26/km) 114/117bpm [733b/km] 67cal 258/277W
12) 1km - 6:25(6:25/km) 111/117bpm [711b/km] 68cal 257/280W
13) 1km - 6:29(6:29/km) 111/122bpm [720b/km] 68cal 252/303W
14) 1km - 5:52(5:52/km) 117/122bpm [687b/km] 68cal 300/330W
15) 1km - 5:55(5:55/km) 122/125bpm [722b/km] 66cal 302/457W
16) 1km - 5:28(5:28/km) 123/128bpm [673b/km] 64cal 310/375W
17) 0.02km - 9(8:28/km) 119/120bpm [1008b/km] 2cal 279/314W
5:24 5:01 5:14 5:56 5:56 6:06 6:04 5:59 6:10 6:30 6:26 6:25 6:29 5:52 5:55 5:28 9

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 4:23 4:23 8:47 113 79-124 992 173 166-178 319 259-399 11/4
1.00 8:27 4:03 8:06 123 119-125 997 174 158-180 321 260-365 5/12
1.50 12:28 4:02 8:03 126 120-130 1015 171 168-176 315 289-357 2/10
2.00 30:10 17:42 +13:08 35:24 119 75-129 4213 168 156-176 306 245-342 9/7
2.50 34:50 4:40 9:20 120 114-125 1120 174 170-178 293 279-308 4/3
3.00 39:36 4:45 9:31 122 117-127 1161 169 166-172 273 254-282 3/5
3.50 44:31 4:56 9:51 123 116-128 1212 165 162-168 271 254-294 3/4
4.00 49:22 4:51 9:41 121 116-125 1172 164 160-168 272 256-295 3/2
4.50 54:15 4:53 9:46 114 107-120 1114 163 160-166 273 259-284 2/4
5.00 59:04 4:49 9:38 117 113-123 1127 163 160-166 277 267-290 4/3
5.50 1:04:03 4:59 9:57 111 105-116 1105 163 160-166 265 246-303 2/4
6.00 1:09:18 5:15 10:30 113 109-118 1187 162 158-166 256 239-277 4/2
6.50 1:14:23 5:05 10:10 114 113-116 1158 162 160-164 257 238-268 3/4
7.00 1:19:37 5:14 10:28 114 110-117 1193 162 160-166 256 240-277 4/3
7.50 1:24:46 5:09 10:19 110 105-113 1134 162 158-166 259 249-280 3/4
8.00 1:30:13 5:27 +12 10:54 111 107-118 1211 161 158-164 253 233-303 3/3
8.50 1:34:57 4:44 9:28 118 111-122 1116 162 160-168 291 270-324 5/2
9.00 1:39:53 4:56 9:52 119 114-124 1174 162 156-170 298 81-457 16/6
9.50 1:44:21 4:28 8:57 122 119-125 1091 164 160-170 312 272-383 9/6
9.95 1:48:26 4:05 +2 9:01 123 118-128 1110 163 160-166 310 217-375 10/8

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    117 avge / 130 max Delete HR Trace

  • Cadence Distribution

    165 avge / 180 max Stride Length: 102cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 89.0 165 10 1:35:01 10:53
    Still 0.1 - - 5 -
    Pause 10.9 - - 13:20 -

  • Power Distribution

    282W (457 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 28 7:30 41.61% More
    200m 57 7:43 43.57% More
    400m 1:58 7:54 44.58% More
    800m 3:59 8:02 52.31% More
    1km 5:00 8:02 55.13% More
    Mile 8:04 8:04 59.10% More
    5k 29:54 9:38 52.61% More
    5 miles 49:21 9:52 52.13% More
    10k 1:01:30 9:54 52.28% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:19 8:19 57.37
    5km 27:41 8:55 56.84
    5M 45:50 9:10 56.12
    10km 57:42 9:17 55.72
    10M 1:35:33 9:33 55.35
    Half 2:07:13 9:43 54.91
    20M 3:19:14 9:58 54.94
    Mara 4:25:15 10:07 55.23
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