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Thu 13th Mar 2025 at 6:08am by RRR-CAZ 🇬🇧

Run > Medium Long Run
  • cold
  • Time
    1:38:20
  • Miles
    11.17
  • Min/mi
    8:48
  • Pacing
    90.2%
  • WAVA
    60.49
  • Stride(cm)
    104
  • Cals
    1182
  • Watts
    301
  • Cadence
    176
  • BPM
    126
  • %MHR
    73.6
  • B/mi
    1107
  • Asc(m)
    89
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

🏃‍♂️ 11 Comfortable miles

1) 1mi - 9:15(9:15/mi) 122/135bpm [1129b/mi] 113cal 301/359W
2) 1mi - 8:37(8:37/mi) 120/134bpm [1033b/mi] 103cal 311/369W
3) 1mi - 8:33(8:33/mi) 114/120bpm [975b/mi] 93cal 291/338W
4) 1mi - 9:17(9:17/mi) 120/125bpm [1114b/mi] 105cal 288/411W
5) 1mi - 8:42(8:42/mi) 122/126bpm [1061b/mi] 100cal 298/341W
6) 1mi - 9:09(9:09/mi) 126/134bpm [1152b/mi] 108cal 288/348W
7) 1mi - 8:57(8:57/mi) 130/134bpm [1164b/mi] 111cal 301/385W
8) 1mi - 8:42(8:42/mi) 132/135bpm [1148b/mi] 110cal 296/357W
9) 1mi - 8:32(8:32/mi) 132/136bpm [1127b/mi] 107cal 308/350W
10) 1mi - 8:39(8:39/mi) 133/135bpm [1150b/mi] 108cal 322/356W
11) 1mi - 8:32(8:32/mi) 133/136bpm [1135b/mi] 107cal 304/345W
12) 0.17mi - 1:25(8:09/mi) 129/135bpm [1050b/mi] 17cal 293/321W
9:15 8:37 8:33 9:17 8:42 9:09 8:57 8:42 8:32 8:39 8:32 1:25
Rosehip
nice :)
Sombrero
Great run. :-)
Autumnleaves
Great!
alpenrose
Nice :)

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.
1.00 9:14 9:14 9:14 122 72-135 1126 176 0-194 301 0-359 17/10
2.00 17:50 8:36 8:37 120 114-134 1033 176 174-184 311 250-369 14/13
3.00 26:22 8:33 8:33 114 109-120 975 176 172-182 291 190-338 7/33
4.00 36:10 9:48 +1 9:48 120 109-125 1177 174 0-186 289 0-411 18/15
5.00 44:52 8:42 8:42 122 119-126 1061 176 174-180 298 255-341 16/16
6.00 54:00 9:08 9:09 126 121-134 1152 174 0-180 288 0-348 18/11
6.99 1:02:56 8:56 8:57 130 121-134 1164 176 174-182 301 253-385 27/8
7.99 1:11:37 8:41 8:42 132 125-135 1148 176 174-184 296 238-357 11/13
8.99 1:20:08 8:31 8:32 132 129-136 1127 176 174-180 308 276-350 8/15
9.99 1:28:47 8:38 8:39 133 128-135 1151 177 174-186 322 257-356 16/11
10.99 1:37:18 8:31 8:32 133 131-136 1135 176 0-184 305 82-345 8/18
11.16 1:38:43 1:25 +1 8:12 129 124-135 1058 173 118-182 289 82-321 1/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    126 avge / 136 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    15 1.2% 8:47
    10 2.7% 9:40

  • Cadence Distribution

    176 avge / 194 max Stride Length: 104cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.2 176 11.2 1:38:05 8:50
    Walk 0.2 115 0 9 10:02
    Still 0.1 - - 4 -
    Pause 0.5 - - 32 -

  • Power Distribution

    301W (411 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:00 8:03 43.78% More
    800m 4:05 8:12 51.19% More
    1km 5:08 8:16 53.55% More
    Mile 8:22 8:22 56.98% More
    5k 26:32 8:32 59.30% More
    5 miles 43:06 8:37 59.68% More
    10k 54:17 8:44 59.22% More
    10 miles 1:28:10 8:49 59.99% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:37 7:37 62.64
    5km 25:20 8:09 62.11
    5M 41:57 8:23 61.32
    10km 52:49 8:30 60.87
    10M 1:27:27 8:45 60.48
    Half 1:56:26 8:53 60.00
    20M 3:02:20 9:07 60.03
    Mara 4:02:45 9:16 60.35
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