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Sat 15th Mar 2025 at 8:33am by WJKat

Run > Long Run
  • Time
    1:58:14
  • Miles
    10.01
  • Min/mi
    11:49
  • Pacing
    66%
  • WAVA
    46.58
  • Stride(cm)
    80
  • Cals
    1333
  • Cadence
    171
  • BPM
    175
  • %MHR
    102.1
  • B/mi
    2063
  • Asc(m)
    120
  • Surface
    Road

Notes & Comments

1) 1mi - 11:35(11:35/mi) 150/168bpm [1739b/mi] 117cal 5.18/0mph
2) 1mi - 11:25(11:25/mi) 163/180bpm [1862b/mi] 123cal 5.25/0mph
3) 1mi - 11:42(11:42/mi) 177/197bpm [2072b/mi] 136cal 5.12/0mph
4) 1mi - 11:20(11:20/mi) 186/198bpm [2109b/mi] 143cal 5.29/0mph
5) 1mi - 11:27(11:27/mi) 182/192bpm [2085b/mi] 138cal 5.24/0mph
6) 1mi - 11:31(11:31/mi) 185/195bpm [2130b/mi] 141cal 5.21/0mph
7) 1mi - 11:56(11:56/mi) 180/190bpm [2148b/mi] 138cal 5.03/0mph
8) 1mi - 11:35(11:35/mi) 176/182bpm [2039b/mi] 129cal 5.18/0mph
9) 1mi - 12:16(12:16/mi) 178/186bpm [2182b/mi] 137cal 4.89/0mph
10) 1mi - 13:22(13:22/mi) 170/181bpm [2272b/mi] 131cal 4.49/0mph
11) 0.01mi - 4(12:07/mi) 172/173bpm [2083b/mi] 4.95/0mph

Route was requested by Lyn but she was poorly so just BFL and I; after last weeks poor effort was determined to get round. Beautiful morning, great pace, could have done more, we did have 11 on the plan but BFL had a pain in the butt so cut short at 10. Warm and springlike. All good. Foot blister area appeared again, will try new socks
11:35 11:25 11:42 11:20 11:27 11:31 11:56 11:35 12:16 13:22 4

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.50 5:53 5:53 11:45 148 74-168 1739 172 120-176 4/5
1.00 11:36 5:43 11:26 153 142-157 1750 174 170-180 6/9
1.50 17:19 5:43 11:26 155 150-163 1772 173 170-176 10/7
2.00 23:01 5:42 11:25 171 156-180 1951 173 170-176 9/10
2.50 29:00 5:59 11:57 173 167-180 2069 172 168-176 4/5
3.00 34:43 5:44 11:28 182 171-197 2085 173 166-176 4/4
3.50 40:22 5:39 11:17 185 179-191 2087 172 164-176 6/6
4.00 46:04 5:42 11:23 186 176-198 2118 174 168-178 4/6
4.50 51:48 5:44 11:28 185 180-192 2123 173 170-176 3/2
5.00 1:00:38 8:50 17:40 179 143-191 3162 173 166-180 4/3
5.50 1:06:47 6:09 12:18 186 178-195 2287 172 164-176 6/5
6.00 1:12:42 5:56 11:51 183 172-192 2170 172 116-180 4/5
6.50 1:18:34 5:52 11:43 182 174-189 2133 172 166-176 9/3
7.00 1:24:38 6:04 12:09 177 154-190 2150 166 116-176 7/4
7.50 1:30:22 5:44 11:28 176 173-182 2019 173 166-176 4/7
8.00 1:36:14 5:51 11:42 176 170-180 2060 173 164-180 2/7
8.50 1:42:12 5:58 11:57 178 168-186 2126 172 164-176 11/6
9.00 1:48:29 6:17 12:35 177 153-186 2226 164 110-182 7/6
9.50 1:55:39 7:09 14:19 169 134-181 2419 155 112-180 5/10
10.00 2:01:50 6:12 12:23 172 163-179 2131 172 160-184 5/8
10.00 2:01:54 4 13:45 172 172-173 2365 184 184-184 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    175 avge / 198 max Delete HR Trace

  • Cadence Distribution

    171 avge / 184 max Stride Length: 80cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.1 172 9.7 1:57:10 12:02
    Walk 3.7 120 0.3 4:29 16:54
    Still 0.2 - - 15 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:39 10:41 37.18% More
    800m 5:29 11:02 39.58% More
    1km 6:54 11:07 40.93% More
    Mile 11:15 11:15 42.65% More
    5k 35:36 11:28 46.49% More
    5 miles 1:00:32 12:06 44.27% More
    10k 1:15:04 12:05 44.44% More
    10 miles 2:01:49 12:11 45.19% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:17 10:17 46.64
    5km 34:13 11:01 48.37
    5M 56:39 11:20 47.30
    10km 1:11:19 11:29 46.78
    10M 1:58:06 11:49 46.61
    Half 2:37:15 12:00 46.35
    20M 4:06:15 12:19 45.64
    Mara 5:27:51 12:31 44.92
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