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Sat 22nd Mar 2025 at 8:36am by WJKat

Run > Long Run
  • Time
    2:21:33
  • Miles
    12.01
  • Min/mi
    11:47
  • Pacing
    87.3%
  • WAVA
    47.21
  • Stride(cm)
    79
  • Cals
    1148
  • Cadence
    172
  • BPM
    145
  • %MHR
    84.8
  • B/mi
    1708
  • Asc(m)
    185
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

1) 1mi - 12:03(12:03/mi) 132/150bpm [1591b/mi] 101cal 4.98/0mph
2) 1mi - 12:12(12:12/mi) 143/179bpm [1744b/mi] 106cal 4.92/0mph
3) 1mi - 11:25(11:25/mi) 148/167bpm [1690b/mi] 105cal 5.25/0mph
4) 1mi - 11:22(11:22/mi) 148/158bpm [1682b/mi] 100cal 5.28/0mph
5) 1mi - 11:30(11:30/mi) 146/155bpm [1679b/mi] 93cal 5.22/0mph
6) 1mi - 12:25(12:25/mi) 144/149bpm [1787b/mi] 93cal 4.83/0mph
7) 1mi - 12:11(12:11/mi) 143/155bpm [1743b/mi] 85cal 4.92/0mph
8) 1mi - 12:30(12:30/mi) 139/149bpm [1736b/mi] 88cal 4.8/0mph
9) 1mi - 13:15(13:15/mi) 139/181bpm [1842b/mi] 90cal 4.53/0mph
10) 1mi - 11:08(11:08/mi) 149/165bpm [1658b/mi] 91cal 5.39/0mph
11) 1mi - 10:54(10:54/mi) 157/184bpm [1711b/mi] 100cal 5.51/0mph
12) 1mi - 10:35(10:35/mi) 157/180bpm [1662b/mi] 96cal 5.67/0mph
13) 0.01mi - 4(10:56/mi) 158/158bpm [1727b/mi] 5.49/0mph

Lyn on holiday so just BFL and I, running from mine to hers. Beautiful day but could have worn a vest it was that warm (or at least I was!). A few little walks and a bit of dithering at junctions as its been so long we're done this marathon training route; wasn't the day for BFL so Mothy picked her up at 9 miles (top of old A1) so I did the last 3 solo, managed to pick the pace up a bit but was a tough ask this morning.
12:03 12:12 11:25 11:22 11:30 12:25 12:11 12:30 13:15 11:08 10:54 10:35 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 5:55 5:55 11:50 126 77-150 1490 174 164-180 4/7
1.00 12:04 6:09 12:18 138 131-146 1698 174 160-182 6/1
1.50 18:30 6:26 12:52 140 127-151 1801 173 160-182 10/7
2.00 24:15 5:46 11:31 145 136-179 1670 174 170-180 9/6
2.50 30:01 5:45 11:30 148 138-167 1703 175 172-178 6/5
3.00 35:41 5:40 11:20 148 140-161 1677 174 160-180 5/8
3.50 41:22 5:41 11:23 148 138-158 1684 174 168-180 9/7
4.00 47:02 5:40 11:21 148 143-154 1679 173 164-176 5/11
4.50 52:44 5:42 11:24 147 142-155 1675 172 116-178 4/9
5.00 58:32 5:48 11:37 145 140-149 1684 172 166-178 6/7
5.50 1:04:46 6:13 12:27 143 135-149 1779 169 80-180 10/7
6.00 1:10:57 6:11 12:22 144 138-149 1782 164 86-178 15/7
6.50 1:17:03 6:06 12:12 144 132-155 1756 170 164-178 7/3
7.00 1:23:08 6:05 12:10 142 135-146 1728 168 160-174 7/5
7.50 1:29:31 6:23 12:45 137 121-149 1747 158 116-180 5/8
8.00 1:35:38 6:07 12:14 141 134-149 1726 172 162-176 4/8
8.50 1:42:22 6:45 13:29 140 112-181 1888 163 86-184 17/11
9.00 1:48:53 6:31 13:01 137 108-146 1784 163 116-182 3/3
9.50 1:54:43 5:50 11:40 144 115-165 1679 176 168-180 8/8
10.00 2:00:00 5:18 10:35 153 148-159 1620 179 176-182 6/7
10.50 2:06:01 6:00 12:01 157 144-182 1886 180 170-184 16/5
11.00 2:11:57 5:56 11:52 157 142-184 1864 180 172-186 9/14
11.50 2:17:37 5:40 11:20 155 145-180 1757 181 176-186 4/11
12.00 2:23:06 5:29 10:57 158 146-166 1731 182 174-188 7/5
12.01 2:23:09 3 10:58 158 158-158 1732 181 180-184 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    145 avge / 184 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    16 4.1% 12:38
    13 3.8% 13:31
    11 2.2% 11:34

  • Cadence Distribution

    172 avge / 188 max Stride Length: 79cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.1 174 11.7 2:17:34 11:47
    Walk 3.6 116 0.3 5:06 15:45
    Still 0.3 - - 28 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:35 10:23 38.30% More
    800m 5:14 10:32 41.51% More
    1km 6:34 10:34 43.07% More
    Mile 10:42 10:42 44.80% More
    5k 35:26 11:24 46.72% More
    5 miles 58:27 11:41 45.85% More
    10k 1:13:20 11:48 45.49% More
    10 miles 1:58:50 11:53 46.33% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:09 10:09 47.26
    5km 33:46 10:52 49.02
    5M 55:55 11:11 47.92
    10km 1:10:24 11:20 47.39
    10M 1:56:34 11:39 47.23
    Half 2:35:12 11:51 46.96
    20M 4:03:03 12:09 46.24
    Mara 5:23:35 12:21 45.52
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