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Sat 15th Mar 2025 at 7:48am by Llamadance

Run > Long Run
  • breezy
  • cold
  • Time
    3:53:44
  • Miles
    22.01
  • Min/mi
    10:37
  • Pacing
    72.2%
  • WAVA
    50.02
  • Stride(cm)
    96
  • Cals
    2259
  • Watts
    187
  • Cadence
    159
  • BPM
    140
  • %MHR
    75.4
  • B/mi
    1482
  • Asc(m)
    797
  • Hillscore
    77
  • Surface
    Mixed

Notes & Comments

1) 1km - 5:45(5:45/km) 126/134bpm [724b/km] 53cal 84/90rpm 197/239W 10.44/12.13kmph
2) 1km - 8:46(8:46/km) 136/142bpm [1192b/km] 91cal 70/85rpm 180/241W 6.85/10.58kmph
3) 1km - 6:58(6:58/km) 134/143bpm [933b/km] 68cal 80/95rpm 168/241W 8.62/9.83kmph
4) 1km - 5:40(5:40/km) 131/141bpm [742b/km] 50cal 83/86rpm 189/219W 10.6/11.12kmph
5) 1km - 7:43(7:43/km) 133/141bpm [1027b/km] 69cal 73/85rpm 178/228W 7.77/9.86kmph
6) 1km - 7:53(7:53/km) 140/150bpm [1103b/km] 77cal 75/84rpm 189/271W 7.62/9.54kmph
7) 1km - 6:51(6:51/km) 142/145bpm [973b/km] 67cal 83/84rpm 195/241W 8.76/9.4kmph
8) 1km - 8:46(8:46/km) 137/146bpm [1202b/km] 80cal 69/85rpm 175/226W 6.84/10.37kmph
9) 1km - 7:00(7:00/km) 142/146bpm [994b/km] 68cal 79/85rpm 195/224W 8.57/10.44kmph
10) 1km - 8:10(8:10/km) 140/150bpm [1143b/km] 76cal 74/85rpm 185/235W 7.35/10.55kmph
11) 1km - 5:37(5:37/km) 139/144bpm [781b/km] 50cal 84/87rpm 195/271W 10.67/11.41kmph
12) 1km - 5:51(5:51/km) 139/142bpm [814b/km] 54cal 84/86rpm 200/238W 10.25/11.45kmph
13) 1km - 6:45(6:45/km) 138/143bpm [932b/km] 61cal 77/89rpm 182/267W 8.88/11.52kmph
14) 1km - 7:15(7:15/km) 130/140bpm [943b/km] 54cal 73/87rpm 171/236W 8.28/11.66kmph
15) 1km - 5:40(5:40/km) 138/143bpm [782b/km] 51cal 84/88rpm 197/231W 10.58/10.87kmph
16) 1km - 6:16(6:16/km) 140/145bpm [878b/km] 58cal 83/87rpm 193/236W 9.57/11.3kmph
17) 1km - 7:03(7:03/km) 140/145bpm [987b/km] 65cal 81/91rpm 177/212W 8.51/10.55kmph
18) 1km - 7:50(7:50/km) 141/149bpm [1104b/km] 74cal 73/92rpm 169/233W 7.66/11.63kmph
19) 1km - 8:37(8:37/km) 124/140bpm [1069b/km] 56cal 69/86rpm 153/231W 6.96/11.45kmph
20) 1km - 6:53(6:53/km) 140/146bpm [963b/km] 64cal 79/85rpm 193/256W 8.72/10.8kmph
21) 1km - 7:23(7:23/km) 141/148bpm [1042b/km] 71cal 78/90rpm 182/237W 8.12/10.94kmph
22) 1km - 6:07(6:07/km) 143/148bpm [875b/km] 59cal 84/92rpm 173/243W 9.81/10.91kmph
23) 1km - 7:40(7:40/km) 144/150bpm [1103b/km] 77cal 75/94rpm 179/233W 7.83/11.09kmph
24) 1km - 5:32(5:32/km) 144/148bpm [797b/km] 56cal 86/98rpm 179/240W 10.84/11.74kmph
25) 1km - 6:20(6:20/km) 145/154bpm [919b/km] 65cal 84/95rpm 180/271W 9.47/12.6kmph
26) 1km - 6:37(6:37/km) 141/149bpm [933b/km] 62cal 80/93rpm 170/231W 9.06/12.46kmph
27) 1km - 6:15(6:15/km) 146/152bpm [913b/km] 65cal 82/89rpm 195/264W 9.59/12.78kmph
28) 1km - 5:39(5:39/km) 144/151bpm [812b/km] 56cal 84/88rpm 210/258W 10.63/12.24kmph
29) 1km - 6:23(6:23/km) 148/152bpm [945b/km] 67cal 81/85rpm 200/239W 9.4/10.4kmph
30) 1km - 5:09(5:09/km) 147/156bpm [757b/km] 53cal 85/86rpm 206/261W 11.65/12.35kmph
31) 1km - 5:05(5:05/km) 142/145bpm [721b/km] 47cal 85/89rpm 203/227W 11.82/12.35kmph
32) 1km - 5:22(5:22/km) 141/148bpm [758b/km] 52cal 85/92rpm 198/232W 11.17/12.06kmph
33) 1km - 5:23(5:23/km) 142/147bpm [764b/km] 51cal 85/94rpm 198/259W 11.16/11.7kmph
34) 1km - 5:26(5:26/km) 145/149bpm [787b/km] 54cal 85/88rpm 208/255W 11.06/11.56kmph
35) 1km - 5:40(5:40/km) 148/152bpm [838b/km] 60cal 85/89rpm 209/234W 10.6/11.63kmph
36) 0.43km - 2:24(5:39/km) 150/151bpm [848b/km] 78cal 86/89rpm 209/228W 10.61/11.3kmph
5:45 8:46 6:58 5:40 7:43 7:53 6:51 8:46 7:00 8:10 5:37 5:51 6:45 7:15 5:40 6:16 7:03 7:50 8:37 6:53 7:23 6:07 7:40 5:32 6:20 6:37 6:15 5:39 6:23 5:09 5:05 5:22 5:23 5:26 5:40 2:24

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 11:26 11:26 11:26 130 85-142 1487 150 74-180 188 116-240 47/17
2.00 22:40 11:14 11:14 134 122-143 1506 160 118-190 172 64-246 54/68
3.00 33:14 10:33 10:33 134 124-141 1414 157 114-170 189 124-232 20/26
4.00 45:53 12:40 12:40 139 121-150 1760 151 114-168 187 106-279 99/0
5.00 58:40 12:47 12:47 139 126-146 1776 146 112-170 180 74-241 102/0
6.00 1:10:26 11:46 11:46 141 118-150 1658 156 84-170 193 19-239 52/1
7.00 1:20:36 10:11 10:11 139 131-146 1415 159 104-174 193 128-277 52/32
8.00 1:30:26 9:49 9:49 140 137-143 1375 164 116-178 193 71-268 16/29
9.00 1:41:48 11:22 11:22 133 113-143 1512 149 112-174 177 40-236 42/37
10.00 1:51:35 9:48 9:48 139 132-145 1362 166 120-176 191 114-243 14/31
11.00 2:03:25 11:50 11:50 141 127-149 1669 153 88-184 176 26-237 31/17
12.00 2:16:23 12:58 12:58 129 108-145 1672 145 64-174 164 33-236 26/18
13.00 2:28:17 11:54 11:54 141 124-148 1677 154 88-180 185 29-261 61/3
14.00 2:39:12 10:55 10:55 143 135-149 1561 156 102-184 174 100-249 17/65
15.00 2:48:55 9:43 9:43 145 139-151 1408 169 142-196 181 62-242 24/87
16.00 2:59:00 10:05 10:05 142 135-154 1432 167 100-190 175 25-277 4/95
17.00 3:09:04 10:04 10:04 145 135-152 1460 162 114-178 195 28-266 25/35
18.00 3:19:04 10:00 10:00 147 138-152 1471 164 118-176 205 138-263 47/17
19.00 3:27:19 8:15 8:15 146 141-156 1204 170 160-174 208 176-266 4/50
20.00 3:35:54 8:34 8:34 141 133-148 1209 171 162-188 196 44-263 0/86
21.00 3:44:36 8:42 8:42 144 137-149 1254 170 162-176 203 167-262 4/39
22.00 3:53:36 9:00 9:00 148 140-152 1331 171 160-178 209 172-237 16/15
22.01 3:53:43 7 11:00 148 148-148 1627 166 166-166 208 206-212 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
    334 6.0% 12:19
    103 9.2% 14:26
    61 4.7% 11:26
    52 3.2% 9:28
    45 4.8% 9:34
    44 4.3% 9:18

  • Cadence Distribution

    159 avge / 196 max Stride Length: 96cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 81.3 167 19.7 3:10:05 9:40
    Walk 17.8 118 2.3 41:32 17:42
    Still 0.9 - - 2:06 -

  • Power Distribution

    187W (279 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:55 7:43 44.47% More
    800m 3:55 7:53 51.61% More
    1km 4:55 7:55 54.11% More
    Mile 8:03 8:03 57.08% More
    5k 26:22 8:29 57.71% More
    5 miles 44:16 8:51 56.09% More
    10k 56:57 9:10 54.47% More
    10 miles 1:37:12 9:43 52.44% More
    Half 2:12:42 10:08 51.13% More
    20 miles 3:30:51 10:33 49.95% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:55 6:55 66.36
    5km 25:09 8:06 60.49
    5M 43:14 8:39 57.43
    10km 55:23 8:55 56.01
    10M 1:35:12 9:31 53.54
    Half 2:09:28 9:53 51.98
    20M 3:29:35 10:29 50.26
    Mara 4:45:02 10:53 49.42

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