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Wed 12th Mar 2025 at 11:07am by northernslowcoach

Run > Long Run
  • showers
  • cold
  • Time
    1:13:59
  • Miles
    6.01
  • Min/mi
    12:19
  • Pacing
    89.7%
  • WAVA
    44.63
  • Stride(cm)
    78
  • Cals
    652
  • Watts
    231
  • Cadence
    167
  • BPM
    140
  • %MHR
    81.9
  • B/mi
    1724
  • Asc(m)
    67
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Started and finished in sun - ran through several cloud bursts! Pleased with a fairly even pace, run / walk 2 mins/30 secs

1) 1mi - 11:40(11:40/mi) 135/150bpm [1575b/mi] 104cal 227/420W
2) 1mi - 12:01(12:01/mi) 136/148bpm [1633b/mi] 106cal 218/293W
3) 1mi - 12:39(12:39/mi) 140/152bpm [1770b/mi] 113cal 222/291W
4) 1mi - 13:10(13:10/mi) 146/156bpm [1923b/mi] 119cal 228/337W
5) 1mi - 12:03(12:03/mi) 141/151bpm [1698b/mi] 101cal 227/308W
6) 1mi - 12:23(12:23/mi) 142/155bpm [1759b/mi] 108cal 225/296W
7) 0.01mi - 3(10:18/mi) 156/156bpm [1606b/mi] 1cal 263/268W
11:40 12:01 12:39 13:10 12:03 12:23 3
Diogenes
Well done :-)
Autumnleaves
Looks great!
.B.
Nicely done :)
Rosehip
well run :)

Map
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0mi in 0

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 3:00 3:00 12:02 130 74-147 1564 167 132-230 233 95-420 2/5
0.50 5:49 2:49 11:15 132 114-142 1486 169 134-176 215 70-293 0/21
0.75 8:47 2:57 11:49 140 128-150 1654 172 134-176 253 170-308 6/7
1.00 11:39 2:53 11:30 138 126-146 1588 168 136-176 245 161-284 2/12
1.25 14:32 2:52 11:30 133 125-144 1528 168 134-176 221 69-280 1/9
1.50 17:39 3:07 12:30 138 126-148 1725 163 124-176 227 165-293 5/5
1.75 20:39 3:00 12:00 137 128-145 1644 169 132-176 229 168-277 4/4
2.00 23:40 3:01 12:02 137 127-144 1650 168 110-176 221 140-255 3/4
2.25 26:43 3:04 12:15 135 125-143 1653 168 128-176 219 164-241 6/6
2.50 29:54 3:10 12:41 141 135-147 1789 163 130-176 220 75-284 4/3
2.75 33:06 3:13 12:51 140 128-148 1798 164 130-174 223 150-265 9/0
3.00 36:18 3:12 12:48 145 137-152 1857 167 132-174 237 158-291 8/1
3.25 39:40 3:21 13:25 147 134-156 1972 166 102-176 239 146-290 12/0
3.50 42:59 3:19 13:17 149 141-156 1980 161 120-176 229 128-284 10/0
3.75 46:32 3:33 14:12 147 139-154 2087 166 122-176 237 16-337 9/1
4.00 49:29 2:57 11:48 139 128-145 1640 170 134-178 240 165-294 2/12
4.25 52:22 2:53 11:32 141 135-146 1626 165 132-176 233 67-274 2/17
4.50 55:27 3:05 12:19 138 131-148 1700 163 34-176 228 145-272 4/11
4.75 58:30 3:03 12:13 145 139-151 1772 168 132-176 247 196-308 6/4
5.00 1:01:31 3:02 12:06 139 130-148 1682 166 130-176 213 155-252 0/11
5.25 1:04:43 3:11 12:44 135 126-148 1720 165 82-176 225 32-261 2/6
5.50 1:07:51 3:08 12:33 144 131-153 1807 165 128-196 231 144-296 3/2
5.75 1:10:54 3:03 12:11 142 135-150 1731 170 130-176 231 138-254 1/4
6.00 1:13:55 3:01 12:05 146 136-155 1763 166 114-176 237 147-296 3/3
6.01 1:13:59 4 12:35 156 155-156 1962 175 174-176 263 258-268 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 156 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    47 2.1% 13:14

  • Cadence Distribution

    167 avge / 230 max Stride Length: 78cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 83.8 173 5.2 1:02:00 11:50
    Walk 15.7 132 0.8 11:36 15:08
    Still 0.5 - - 22 -

  • Power Distribution

    231W (420 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:47 11:13 36.13% More
    800m 5:36 11:16 39.79% More
    1km 7:04 11:23 40.97% More
    Mile 11:28 11:28 42.78% More
    5k 37:36 12:06 45.07% More
    5 miles 1:01:21 12:16 44.70% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:17 10:17 47.70
    5km 35:48 11:31 47.33
    5M 1:00:26 12:05 45.38
    10km 1:16:45 12:21 44.49
    10M 2:09:32 12:57 43.53
    Half 2:54:20 13:18 42.84
    20M 4:37:39 13:53 41.43
    Mara 6:13:41 14:16 40.31
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