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Sun 23rd Mar 2025 at 9:50am by Autumnleaves

Run > Long Run

  • Good
  • breezy
  • Time
    1:40:32
  • Miles
    10.01
  • Min/mi
    10:03
  • Pacing
    83.7%
  • WAVA
    58.99
  • Stride(cm)
    94
  • Cals
    980
  • Watts
    231
  • Cadence
    170
  • BPM
    136
  • %MHR
    73.4
  • B/mi
    1364
  • Asc(m)
    74
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

With Mr AL. First flying quarters run of the year - went pretty well.
1) 0.5mi - 5:22(10:44/mi) 121/135bpm [1299b/mi] 50cal 245/303W
2) 1mi - 9:44(9:44/mi) 135/141bpm [1314b/mi] 99cal 248/294W
3) 0.25mi - 1:58(7:51/mi) 147/151bpm [1155b/mi] 22cal 289/309W
4) 0.75mi - 7:53(10:31/mi) 137/151bpm [1441b/mi] 78cal 225/291W
5) 0.25mi - 1:56(7:43/mi) 147/152bpm [1134b/mi] 22cal 296/326W
6) 0.75mi - 7:50(10:26/mi) 136/153bpm [1420b/mi] 75cal 214/316W
7) 0.25mi - 2:01(8:05/mi) 147/153bpm [1188b/mi] 23cal 299/327W
8) 0.75mi - 7:39(10:12/mi) 136/153bpm [1387b/mi] 73cal 224/284W
9) 0.25mi - 1:57(7:50/mi) 150/155bpm [1174b/mi] 23cal 301/329W
10) 0.75mi - 7:55(10:33/mi) 136/154bpm [1434b/mi] 74cal 211/287W
11) 0.25mi - 1:58(7:53/mi) 144/151bpm [1134b/mi] 22cal 277/297W
12) 0.75mi - 8:03(10:44/mi) 137/151bpm [1470b/mi] 75cal 205/278W
13) 0.25mi - 1:55(7:41/mi) 143/150bpm [1099b/mi] 21cal 281/296W
14) 0.75mi - 8:07(10:49/mi) 136/151bpm [1471b/mi] 75cal 211/297W
15) 0.25mi - 2:01(8:05/mi) 146/152bpm [1181b/mi] 23cal 284/301W
16) 0.75mi - 8:02(10:43/mi) 135/152bpm [1447b/mi] 76cal 208/307W
17) 0.25mi - 2:02(8:09/mi) 146/149bpm [1189b/mi] 23cal 277/299W
18) 0.75mi - 8:14(10:58/mi) 133/150bpm [1459b/mi] 77cal 206/272W
19) 0.5mi - 5:48(11:36/mi) 126/133bpm [1462b/mi] 48cal 199/227W
20) 0.01mi - 7(18:07/mi) 127/127bpm [2300b/mi] 1cal 216/219W
5:22 9:44 1:58 7:53 1:56 7:50 2:01 7:39 1:57 7:55 1:58 8:03 1:55 8:07 2:01 8:02 2:02 8:14 5:48 7
Sombrero
Nicely done ✔️ Love it
northernslowcoach
Yay for the return of the flying quarters - well run 👏
EvilPixie
Excellent
Autumnleaves
One of my favourite workouts!
Ness
Well done
RRR-CAZ 🇬🇧
Good running
AndyJ57
Well done!
.B.
Fab :)

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.
0.50 5:23 5:23 10:46 121 85-135 1303 166 0-174 245 0-303 21/4
1.50 15:06 9:43 9:44 135 131-141 1313 171 166-174 248 222-294 13/8
1.75 17:03 1:58 7:51 147 137-151 1153 175 172-176 289 249-309 1/5
2.50 24:56 7:53 10:31 137 125-151 1441 164 114-178 225 97-291 11/12
2.75 26:51 1:55 7:43 147 138-152 1133 176 170-178 296 245-326 2/4
3.49 34:41 7:49 10:27 136 127-153 1421 162 0-178 214 0-316 8/20
3.74 36:41 2:01 8:05 147 136-153 1189 177 172-180 299 243-327 4/2
4.49 44:20 7:39 10:12 136 124-153 1387 167 0-178 224 0-284 6/13
4.74 46:17 1:57 7:48 150 139-155 1171 179 172-184 301 240-329 2/3
5.49 54:11 7:55 10:33 136 127-154 1435 167 0-178 211 42-287 5/15
5.74 56:09 1:57 7:51 144 134-151 1132 177 174-180 277 220-297 1/1
6.49 1:04:11 8:02 10:44 137 130-151 1471 165 0-180 205 0-278 10/8
6.74 1:06:06 1:55 7:41 143 135-151 1098 177 176-180 281 213-297 2/2
7.49 1:14:12 8:06 10:49 136 126-151 1471 167 0-178 211 0-297 15/6
7.74 1:16:13 2:01 8:05 146 136-152 1181 180 176-184 284 233-301 5/0
8.49 1:24:15 8:02 10:43 135 127-152 1447 165 0-180 208 0-307 7/7
8.74 1:26:17 2:02 8:09 146 137-149 1189 178 176-180 277 239-299 4/1
9.48 1:34:34 8:18 +1 11:06 133 124-150 1475 165 0-182 206 0-272 10/7
9.98 1:40:22 5:48 11:36 126 120-133 1462 169 164-174 199 168-227 7/14
9.99 1:40:28 6 +1 23:26 127 126-127 2975 166 166-166 216 213-219 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands
  • Heart Rate Distribution

    136 avge / 155 max Delete HR Trace
  • Climb Gradient Min/mi
    26 1.8% 10:20
    12 1.3% 10:25
  • Cadence Distribution

    170 avge / 184 max Stride Length: 94cm
  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 92.4 173 9.6 1:32:55 9:43
    Walk 7.5 122 0.4 7:34 17:30
    Still 0.1 - - 4 -
    Pause 0.1 - - 4 -
  • Power Distribution

    231W (329 max)
  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 27 7:17 48.87% More
    200m 55 7:26 52.94% More
    400m 1:55 7:41 54.69% More
    800m 4:18 8:38 54.93% More
    1km 5:30 8:52 55.54% More
    Mile 9:14 9:14 55.65% More
    5k 29:56 9:38 59.43% More
    5 miles 48:22 9:40 59.51% More
    10k 1:00:27 9:44 59.28% More
    10 miles 1:40:31 10:03 58.98% More
  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:00 8:00 64.21
    5km 27:48 8:57 63.98
    5M 46:53 9:23 61.40
    10km 59:32 9:35 60.20
    10M 1:40:25 10:03 59.04
    Half 2:15:07 10:19 58.17
    20M 3:35:05 10:45 56.29
    Mara 4:49:22 11:03 54.81

Bespoke Fields

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