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Sat 22nd Mar 2025 at 12:13pm by the hickmanator

Run > Long Run
  • Time
    3:05:35
  • Miles
    22.03
  • Min/mi
    8:25
  • Pacing
    92.7%
  • WAVA
    68.21
  • Stride(cm)
    111
  • Cals
    2265
  • Cadence
    172
  • BPM
    141
  • %MHR
    81.8
  • B/mi
    1185
  • Asc(m)
    551
  • Hillscore
    19
  • Surface
    Road

Notes & Comments

2m warm up 6m 9:00 pace 6m 8:30 pace 6m Mara pace sub 8 2m cool dn
Jelly 45min beta gel 1:15 salt x2 1:30 caff gel 1:45 caff gum 2hr gel 2:15 salt x2 recovery run iso 750ml vest 500ml flask
1) 1mi - 9:39(9:39/mi) 141/152bpm [1360b/mi] 120cal 6.22/6.53mph
2) 1mi - 9:04(9:04/mi) 144/155bpm [1306b/mi] 112cal 6.62/7.12mph
3) 1mi - 8:34(8:34/mi) 126/133bpm [1079b/mi] 96cal 7/7.35mph
4) 1mi - 8:57(8:57/mi) 129/133bpm [1154b/mi] 96cal 6.71/7.1mph
5) 1mi - 9:06(9:06/mi) 133/141bpm [1210b/mi] 102cal 6.59/7.12mph
6) 1mi - 8:38(8:38/mi) 135/143bpm [1167b/mi] 98cal 6.94/7.66mph
7) 1mi - 8:22(8:22/mi) 130/135bpm [1088b/mi] 100cal 7.17/7.76mph
8) 1mi - 8:51(8:51/mi) 133/137bpm [1178b/mi] 104cal 6.78/7.58mph
9) 1mi - 8:35(8:35/mi) 138/145bpm [1186b/mi] 110cal 6.98/8.1mph
10) 1mi - 8:11(8:11/mi) 137/143bpm [1120b/mi] 100cal 7.34/8.12mph
11) 1mi - 8:09(8:09/mi) 135/140bpm [1101b/mi] 102cal 7.36/8.5mph
12) 1mi - 8:22(8:22/mi) 137/140bpm [1146b/mi] 101cal 7.17/7.78mph
13) 1mi - 8:21(8:21/mi) 137/141bpm [1144b/mi] 106cal 7.18/7.53mph
14) 1mi - 8:07(8:07/mi) 141/144bpm [1145b/mi] 101cal 7.39/8.04mph
15) 1mi - 7:59(7:59/mi) 145/152bpm [1158b/mi] 100cal 7.52/7.99mph
16) 0.79mi - 6:04(7:42/mi) 148/152bpm [1140b/mi] 78cal 7.79/8.01mph
17) 1mi - 7:55(7:55/mi) 149/154bpm [1180b/mi] 103cal 7.58/7.87mph
18) 1mi - 8:02(8:02/mi) 149/152bpm [1197b/mi] 101cal 7.47/8.01mph
19) 1mi - 7:47(7:47/mi) 152/159bpm [1183b/mi] 103cal 7.71/8.18mph
20) 1mi - 7:41(7:41/mi) 155/159bpm [1190b/mi] 102cal 7.82/8.08mph
21) 1mi - 8:46(8:46/mi) 150/156bpm [1315b/mi] 104cal 6.84/8.04mph
22) 0.55mi - 4:49(8:47/mi) 148/152bpm [1300b/mi] 56cal 6.83/7.2mph
23) 0.69mi - 5:35(8:06/mi) 152/158bpm [1231b/mi] 70cal 7.41/8.12mph
9:39 9:04 8:34 8:57 9:06 8:38 8:22 8:51 8:35 8:11 8:09 8:22 8:21 8:07 7:59 6:04 7:55 8:02 7:47 7:41 8:46 4:49 5:35

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.
1.00 9:39 9:39 9:39 140 102-151 1351 161 86-168 59/16
1.99 18:39 9:00 9:04 144 128-155 1305 165 162-170 42/28
2.98 27:06 8:28 8:33 126 119-133 1078 165 160-170 16/39
3.97 35:57 8:50 8:57 129 121-133 1155 163 152-168 23/34
4.96 44:59 9:02 9:06 133 124-140 1211 165 150-170 49/31
5.95 53:34 8:35 8:38 135 124-143 1166 168 160-174 33/27
6.95 1:01:53 8:19 8:23 130 126-135 1089 169 162-174 23/48
7.94 1:10:43 8:50 8:52 133 127-136 1178 168 164-172 56/42
8.94 1:19:15 8:32 8:35 139 129-145 1194 172 164-178 46/26
9.94 1:27:25 8:09 8:10 137 133-142 1119 173 164-178 31/43
10.93 1:35:30 8:06 8:09 135 132-140 1101 173 166-178 20/41
11.92 1:43:46 8:16 8:21 137 132-140 1145 172 168-176 33/34
12.91 1:52:03 8:18 8:21 137 132-141 1144 173 166-178 23/28
13.90 2:00:04 8:01 8:07 141 137-144 1144 175 172-182 27/29
14.89 2:07:59 7:55 7:58 145 137-152 1156 178 172-188 34/32
15.68 2:14:03 6:03 7:42 148 142-152 1139 180 176-186 26/28
16.67 2:21:55 7:53 7:55 149 142-154 1178 178 174-184 33/30
17.67 2:29:55 7:59 8:02 149 144-152 1198 178 176-184 29/25
18.66 2:37:37 7:43 7:46 152 148-158 1182 180 176-184 30/27
19.65 2:45:13 7:36 7:41 155 150-159 1191 180 174-190 21/28
20.64 2:53:54 8:41 8:47 150 145-156 1318 170 162-182 29/25
21.18 2:58:41 4:47 8:47 148 144-151 1301 170 166-174 15/20
21.86 3:04:13 5:32 +1 8:07 152 144-158 1233 178 164-188 12/13

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 159 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    30 4.1% 9:48
    19 13.0% 9:05
    16 4.2% 8:47
    15 4.3% 9:00
    15 3.7% 9:24
    14 3.3% 9:10

  • Cadence Distribution

    172 avge / 190 max Stride Length: 111cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 171 22 3:05:34 8:26
    Walk 0.0 86 0 1 4:29

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:52 7:29 48.27% More
    800m 3:45 7:32 57.45% More
    1km 4:42 7:33 60.65% More
    Mile 7:41 7:41 64.67% More
    5k 24:18 7:49 67.07% More
    5 miles 39:07 7:49 68.20% More
    10k 48:47 7:51 68.41% More
    10 miles 1:20:03 8:00 68.64% More
    Half 1:46:25 8:07 68.81% More
    20 miles 2:46:39 8:20 68.36% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:00 7:00 70.96
    5km 23:16 7:29 70.04
    5M 38:32 7:42 69.23
    10km 48:31 7:48 68.78
    10M 1:20:21 8:02 68.39
    Half 1:46:58 8:10 67.89
    20M 2:47:30 8:23 68.01
    Mara 3:43:01 8:31 68.42
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