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Fri 21st Mar 2025 at 8:14am by MrMo

Run > Medium Long Run
  • Time
    2:23:55
  • Miles
    15.01
  • Min/mi
    9:35
  • Pacing
    80.1%
  • WAVA
    52.19
  • Stride(cm)
    98
  • Cals
    1696
  • Cadence
    170
  • BPM
    167
  • %MHR
    86.7
  • B/mi
    1605
  • Asc(m)
    261
  • Hillscore
    22
  • Surface
    Road

Notes & Comments

Decent run out to St Margaret's on what always proves to be a challenging route. Was running well on the hills today and I reckon if I keep this up, I will get fit.

1) 1mi - 10:01(10:01/mi) 149/169bpm [1492b/mi] 113cal
2) 1mi - 10:17(10:17/mi) 160/168bpm [1644b/mi] 110cal
3) 1mi - 10:05(10:05/mi) 160/167bpm [1614b/mi] 114cal
4) 1mi - 9:55(9:55/mi) 167/177bpm [1655b/mi] 117cal
5) 1mi - 9:56(9:56/mi) 169/179bpm [1679b/mi] 124cal
6) 1mi - 9:36(9:36/mi) 173/184bpm [1661b/mi] 116cal
7) 1mi - 9:28(9:28/mi) 169/182bpm [1601b/mi] 110cal
8) 1mi - 9:36(9:36/mi) 171/183bpm [1642b/mi] 116cal
9) 1mi - 9:43(9:43/mi) 168/176bpm [1633b/mi] 117cal
10) 1mi - 9:24(9:24/mi) 172/180bpm [1617b/mi] 112cal
11) 1mi - 9:31(9:31/mi) 170/180bpm [1619b/mi] 110cal
12) 1mi - 9:10(9:10/mi) 172/181bpm [1576b/mi] 109cal
13) 1mi - 9:20(9:20/mi) 172/180bpm [1606b/mi] 111cal
14) 1mi - 9:13(9:13/mi) 170/183bpm [1567b/mi] 110cal
15) 1mi - 8:38(8:38/mi) 173/182bpm [1493b/mi] 107cal
16) 0.01mi - 2(5:52/mi) 175/175bpm [1026b/mi]
10:01 10:17 10:05 9:55 9:56 9:36 9:28 9:36 9:43 9:24 9:31 9:10 9:20 9:13 8:38 2

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 6:47 6:47 +1:46 13:35 138 107-158 1874 170 104-178 11/6
1.00 11:46 4:59 9:58 156 142-168 1554 173 170-178 9/11
1.50 16:54 5:08 10:15 160 155-166 1640 171 170-174 4/5
2.00 22:03 5:09 10:18 160 156-168 1648 172 170-176 4/5
2.50 27:11 5:08 10:16 160 154-165 1642 171 166-174 5/6
3.00 32:08 4:58 9:55 160 154-166 1587 172 162-176 13/3
3.50 37:08 5:00 9:59 166 157-177 1658 171 168-174 6/3
4.00 42:03 4:55 9:50 167 157-173 1642 171 168-176 11/1
4.50 47:09 5:06 10:12 171 160-179 1743 170 166-172 35/0
5.00 51:59 4:50 9:41 169 162-178 1636 171 170-174 14/0
5.50 56:50 4:51 9:42 172 163-176 1669 171 166-174 11/8
6.00 1:01:35 4:45 9:30 174 164-184 1653 170 166-174 13/21
6.50 1:06:23 4:48 9:35 172 162-182 1650 171 166-174 15/7
7.00 1:11:09 4:46 +5 9:32 167 161-179 1592 170 164-174 2/32
7.50 1:16:08 5:00 +13 9:59 170 160-182 1698 170 156-174 4/28
8.00 1:20:58 4:50 9:39 172 162-180 1661 170 162-174 21/6
8.50 1:25:34 4:36 9:12 170 163-175 1563 170 166-176 1/35
9.00 1:30:41 5:07 10:14 167 161-173 1708 166 158-174 39/1
9.50 1:35:06 4:25 8:51 172 168-178 1521 172 166-176 1/27
10.00 1:40:05 4:59 9:58 172 164-180 1714 168 160-172 18/16
10.50 1:44:47 4:42 9:24 168 160-175 1579 170 164-174 12/14
11.00 1:49:36 4:50 9:39 173 167-180 1670 169 162-178 16/17
11.50 1:54:12 4:36 9:12 171 166-178 1573 170 156-174 16/18
12.00 1:58:46 4:34 9:07 172 166-181 1569 171 168-176 1/13
12.50 2:03:29 4:43 9:25 175 169-180 1648 170 168-172 2/3
13.00 2:08:07 4:38 9:16 169 163-176 1566 171 168-172 3/1
13.50 2:12:43 4:36 9:12 170 161-181 1565 171 168-174 3/1
14.00 2:17:20 4:37 9:14 170 164-175 1569 170 146-174 3/5
14.50 2:21:43 4:23 8:47 172 164-181 1510 172 170-174 6/5
15.00 2:25:57 4:14 8:29 174 166-181 1475 171 160-176 8/8
15.01 2:26:00 3 8:14 175 175-175 1439 170 170-170 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    167 avge / 184 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    57 2.9% 9:54
    40 5.5% 10:24
    20 5.0% 9:57
    17 2.5% 9:42
    16 4.6% 10:19
    15 6.5% 10:17

  • Cadence Distribution

    170 avge / 178 max Stride Length: 98cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.6 170 15 2:23:54 9:44
    Walk 0.0 104 0 1 16:30
    Still 0.0 - - 1 -
    Pause 1.4 - - 2:04 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:00 8:04 41.41% More
    800m 4:12 8:27 46.53% More
    1km 5:17 8:31 48.62% More
    Mile 8:38 8:38 51.26% More
    5k 28:09 9:04 52.31% More
    5 miles 45:52 9:10 52.32% More
    10k 57:21 9:14 52.25% More
    10 miles 1:33:58 9:24 52.34% More
    Half 2:04:57 9:32 52.37% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:43 7:43 57.31
    5km 26:16 8:27 56.05
    5M 43:54 8:47 54.67
    10km 55:31 8:56 53.97
    10M 1:32:49 9:17 52.99
    Half 2:04:15 9:29 52.24
    20M 3:16:13 9:49 51.73
    Mara 4:22:39 10:01 51.66
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