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Sat 8th Mar 2025 at 9:04am by RRR-CAZ 🇬🇧

Run > Long Run
  • warm
  • Time
    3:59:58
  • Miles
    24.01
  • Min/mi
    10:00
  • Pacing
    30.2%
  • WAVA
    55.59
  • Stride(cm)
    92
  • Cals
    2551
  • Watts
    268
  • Cadence
    174
  • BPM
    126
  • %MHR
    73.5
  • B/mi
    1257
  • Asc(m)
    234
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

🏃‍♂️ A long day started with Mile End parkrun 23:32 then a run to Tower bridge to meet the Fetchies for TBC. Got lost X2 and ran out of steam warmest day of the year plus running the first 3 miles a tad quick certainly paid for it later. A few road closures added to the fun. Last nights track session was probably not a wise move. Nice meal & Fetchie catch up.
1) 1mi - 8:08(8:08/mi) 119/137bpm [968b/mi] 97cal 319/438W
2) 1mi - 7:21(7:21/mi) 139/142bpm [1021b/mi] 102cal 362/469W
3) 1mi - 7:20(7:20/mi) 139/142bpm [1020b/mi] 101cal 357/447W
4) 1mi - 9:29(9:29/mi) 128/142bpm [1215b/mi] 109cal 271/382W
5) 1mi - 9:15(9:15/mi) 133/136bpm [1229b/mi] 112cal 278/327W
6) 0.5mi - 4:30(9:01/mi) 124/133bpm [1117b/mi] 54cal 279/337W
7) 1mi - 9:11(9:11/mi) 125/134bpm [1149b/mi] 110cal 282/561W
8) 1mi - 9:55(9:55/mi) 125/135bpm [1240b/mi] 104cal 258/418W
9) 1mi - 9:09(9:09/mi) 126/132bpm [1153b/mi] 109cal 290/468W
10) 1mi - 9:15(9:15/mi) 125/133bpm [1156b/mi] 103cal 283/475W
11) 1mi - 9:21(9:21/mi) 123/130bpm [1150b/mi] 105cal 277/440W
12) 0.5mi - 4:54(9:49/mi) 125/132bpm [1227b/mi] 53cal 267/409W
13) 1mi - 10:06(10:06/mi) 125/130bpm [1263b/mi] 107cal 263/494W
14) 1mi - 9:46(9:46/mi) 129/134bpm [1261b/mi] 109cal 267/476W
15) 1mi - 11:11(11:11/mi) 128/132bpm [1432b/mi] 108cal 234/414W
16) 1mi - 11:28(11:28/mi) 121/129bpm [1388b/mi] 106cal 225/426W
17) 1mi - 10:55(10:55/mi) 122/125bpm [1331b/mi] 108cal 240/326W
18) 0.5mi - 5:08(10:16/mi) 123/125bpm [1262b/mi] 54cal 261/363W
19) 1mi - 10:30(10:30/mi) 125/129bpm [1312b/mi] 105cal 243/306W
20) 1mi - 10:27(10:27/mi) 127/133bpm [1327b/mi] 106cal 246/419W
21) 1mi - 10:58(10:58/mi) 129/134bpm [1415b/mi] 109cal 239/336W
22) 1mi - 10:22(10:22/mi) 127/131bpm [1316b/mi] 107cal 261/382W
23) 1mi - 12:39(12:39/mi) 120/129bpm [1518b/mi] 101cal 199/391W
24) 0.5mi - 5:22(10:44/mi) 123/127bpm [1319b/mi] 55cal 238/322W
25) 1mi - 11:44(11:44/mi) 122/127bpm [1431b/mi] 109cal 221/346W
26) 1mi - 11:16(11:16/mi) 122/126bpm [1374b/mi] 105cal 222/281W
27) 0.01mi - 17(44:01/mi) 125/125bpm [5501b/mi] 3cal 34/191W
8:08 7:21 7:20 9:29 9:15 4:30 9:11 9:55 9:09 9:15 9:21 4:54 10:06 9:46 11:11 11:28 10:55 5:08 10:30 10:27 10:58 10:22 12:39 5:22 11:44 11:16 17
Autumnleaves
Awesome!
Sombrero
Bloody hell! Well done. :-o
alpenrose
Fabulous work, (apart from not getting to the end ;-) ) and you looked so fresh afterwards. :)
Shaker
Nice one! Beats bashing off a few squares!

Map
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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 8:22 8:22 +1 8:22 119 64-137 995 177 0-190 319 0-438 22/18
2.00 15:43 7:21 7:21 139 136-142 1021 186 180-194 362 275-469 23/19
3.00 23:03 7:20 7:20 139 135-142 1020 185 178-190 357 271-447 19/26
4.00 34:31 11:28 +1 11:30 128 100-142 1472 171 0-192 271 0-382 10/14
5.00 43:45 9:14 9:15 133 130-136 1229 177 168-184 278 239-327 10/11
5.49 48:15 4:29 9:00 124 119-133 1117 175 0-178 279 246-337 5/7
6.49 58:57 10:43 +1 10:44 125 113-134 1341 171 0-200 282 0-561 19/16
7.49 1:10:10 11:12 +1 11:13 125 106-135 1402 168 0-200 258 0-418 16/15
8.49 1:19:18 9:08 9:09 126 121-132 1153 172 0-184 290 0-468 14/15
9.49 1:30:33 11:14 +3 11:16 125 115-133 1408 168 0-188 284 0-475 11/10
10.49 1:40:43 10:10 +2 10:10 123 116-130 1251 175 0-188 278 0-440 18/8
10.99 1:45:37 4:54 9:49 125 121-132 1227 174 0-184 267 70-409 11/14
11.99 1:57:41 12:04 +1 12:04 125 112-130 1509 172 0-186 263 0-494 18/24
12.99 2:07:27 9:46 9:46 129 125-134 1261 165 0-184 267 0-476 21/12
13.98 2:21:09 13:42 +1 13:43 128 111-132 1756 160 0-184 234 0-414 17/26
14.98 2:35:01 13:52 +3 13:53 121 114-129 1679 156 0-184 226 0-426 14/15
15.98 2:46:19 11:18 +1 11:19 122 115-125 1380 168 0-184 240 0-326 11/12
16.48 2:51:54 5:35 +1 11:10 123 121-125 1374 171 0-180 261 0-363 11/10
17.48 3:09:10 17:16 +1 17:16 125 102-129 2159 170 0-184 242 0-306 13/11
18.48 3:19:36 10:26 10:27 127 121-133 1327 175 118-180 246 90-419 12/13
19.48 3:30:51 11:15 +1 11:16 129 116-134 1454 163 0-180 239 0-336 20/20
20.48 3:41:12 10:21 10:22 127 122-131 1316 175 130-178 261 97-382 16/16
21.48 3:55:44 14:32 +4 14:33 120 108-129 1746 151 0-180 200 0-391 19/16
21.98 4:01:06 5:22 10:44 123 119-127 1319 165 0-184 238 0-322 6/5
22.98 4:15:27 14:21 +2 14:22 122 113-127 1752 160 0-180 221 0-346 19/17
23.98 4:27:10 11:43 +2 11:44 122 116-126 1431 168 0-178 223 0-281 8/14
23.98 4:27:27 17 +1 51:00 125 122-125 6376 20 0-118 32 0-191 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    126 avge / 142 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    12 1.8% 9:59
    11 2.8% 8:19
    11 1.7% 10:10
    10 2.7% 7:49
    10 2.0% 10:59
    10 6.6% 13:56

  • Cadence Distribution

    174 avge / 200 max Stride Length: 92cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 84.6 177 23.4 3:42:38 10:37
    Walk 5.7 116 0.6 16:48 27:16
    Still 0.9 - - 2:36 -
    Pause 8.7 - - 25:39 -

  • Power Distribution

    268W (561 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:43 6:53 51.24% More
    800m 3:34 7:10 58.64% More
    1km 4:29 7:13 61.40% More
    Mile 7:18 7:18 65.39% More
    5k 23:19 7:30 67.51% More
    5 miles 43:20 8:40 59.37% More
    10k 54:25 8:45 59.09% More
    10 miles 1:35:25 9:33 55.42% More
    Half 2:08:15 9:47 54.92% More
    20 miles 3:35:51 10:48 50.71% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:16 8:16 57.72
    5km 27:28 8:50 57.29
    5M 45:29 9:06 56.55
    10km 57:16 9:13 56.14
    10M 1:34:50 9:29 55.77
    Half 2:06:15 9:38 55.33
    20M 3:17:43 9:53 55.36
    Mara 4:23:14 10:03 55.65

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