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Wed 16th Apr 2025 at 12:01pm by Gooner

Run > Long Run
  • Not good
  • drizzle
  • v windy
  • cold
  • Time
    2:33:04
  • Miles
    13.21
  • Min/mi
    11:35
  • Pacing
    93.5%
  • WAVA
    38.72
  • Stride(cm)
    81
  • Cals
    1841
  • Watts
    317
  • Cadence
    171
  • BPM
    152
  • %MHR
    77.4
  • B/mi
    1758
  • Asc(m)
    218
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Well, that turned out to be quite tough. All of the meaningful hills were after half way, just as I turned into the prevailing winds which were gusting at 40-50mph, especially out in the fields and on the top of said hills. They were particularly bad on the last, usually fast downhill, so bad that I've ran up it quicker! 🙈

Still, first time at half distance in god knows how long so there is that, wasn't pleasant towards the end but I won't be going much further for a while so hopefully it becomes easier with a few more efforts.

1) 1mi - 11:10(11:10/mi) 128/142bpm [1429b/mi] 132cal 331/477W
2) 1mi - 11:13(11:13/mi) 147/159bpm [1649b/mi] 145cal 336/493W
3) 1mi - 11:06(11:06/mi) 154/159bpm [1708b/mi] 145cal 326/436W
4) 1mi - 11:24(11:24/mi) 153/158bpm [1745b/mi] 141cal 305/355W
5) 1mi - 11:47(11:47/mi) 156/166bpm [1837b/mi] 143cal 307/409W
6) 1mi - 11:42(11:42/mi) 154/161bpm [1801b/mi] 141cal 307/426W
7) 1mi - 11:54(11:54/mi) 151/155bpm [1797b/mi] 139cal 308/375W
8) 1mi - 11:45(11:45/mi) 151/155bpm [1773b/mi] 137cal 320/436W
9) 1mi - 11:43(11:43/mi) 152/157bpm [1781b/mi] 135cal 305/401W
10) 1mi - 11:44(11:44/mi) 154/161bpm [1807b/mi] 140cal 321/438W
11) 1mi - 11:37(11:37/mi) 157/164bpm [1823b/mi] 144cal 315/395W
12) 1mi - 12:33(12:33/mi) 154/165bpm [1932b/mi] 138cal 300/541W
13) 1mi - 11:12(11:12/mi) 157/171bpm [1757b/mi] 130cal 333/534W
14) 0.21mi - 2:16(10:48/mi) 168/170bpm [1816b/mi] 31cal 363/475W
11:10 11:13 11:06 11:24 11:47 11:42 11:54 11:45 11:43 11:44 11:37 12:33 11:12 2:16
Ness
Good effort! 💪
LindsD
Looks good to me

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 5:35 5:35 11:11 119 98-135 1331 168 158-174 334 270-430 14/28
1.00 11:09 5:34 11:08 138 131-142 1536 172 168-174 333 264-477 13/27
1.50 16:44 5:35 11:10 143 132-151 1596 172 168-176 322 245-419 15/17
2.00 22:22 5:38 11:16 151 145-159 1701 172 170-174 351 289-493 26/11
2.50 27:52 5:29 10:58 154 147-158 1690 172 170-174 318 267-436 11/22
3.00 33:28 5:36 11:13 154 148-159 1727 172 170-174 333 275-402 22/16
3.50 39:05 5:37 11:14 153 151-158 1719 171 168-174 307 267-355 15/17
4.00 44:52 5:47 11:35 153 151-155 1772 171 168-174 303 263-345 11/13
4.50 50:45 5:53 11:46 157 152-166 1847 170 166-172 308 267-409 14/11
5.00 56:39 5:54 11:47 155 152-159 1827 170 168-174 305 273-392 16/7
5.50 1:02:32 5:53 11:47 157 152-161 1850 171 166-174 318 270-426 15/12
6.00 1:08:21 5:48 11:37 150 146-154 1742 170 166-174 295 249-380 12/17
6.50 1:14:08 5:48 11:35 150 144-153 1738 171 166-174 296 272-343 10/10
7.00 1:20:15 6:07 12:13 151 148-155 1845 169 166-174 319 254-375 19/11
7.50 1:26:08 5:53 11:45 150 145-154 1764 171 166-176 317 269-414 12/14
8.00 1:32:00 5:52 11:44 152 148-155 1783 172 168-176 324 282-436 16/11
8.50 1:37:48 5:49 11:37 152 150-155 1767 172 170-176 307 262-401 10/23
9.00 1:43:42 5:54 11:48 152 147-157 1794 172 168-176 302 257-362 15/10
9.50 1:49:35 5:53 11:46 152 148-160 1788 172 168-176 320 260-438 22/17
10.00 1:55:27 5:51 11:42 156 151-161 1826 172 168-176 323 241-427 20/13
10.50 2:00:56 5:30 10:59 155 147-159 1702 174 168-178 315 267-395 9/21
11.00 2:07:03 6:07 12:13 160 153-164 1956 171 166-176 316 261-389 25/9
11.50 2:13:19 6:16 12:33 158 146-165 1982 160 118-176 277 138-445 18/12
12.00 2:19:36 6:17 12:33 151 139-159 1896 163 114-242 323 87-541 23/25
12.50 2:25:19 5:43 11:25 154 150-158 1759 171 166-174 328 254-534 28/48
13.00 2:30:47 5:29 10:58 160 151-171 1754 175 172-176 337 297-405 12/18
13.21 2:33:04 2:17 10:51 168 165-170 1821 176 174-178 363 315-475 12/9

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    152 avge / 171 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    18 3.2% 12:32
    13 2.2% 11:50
    12 2.0% 12:09
    11 2.5% 11:20

  • Cadence Distribution

    171 avge / 242 max Stride Length: 81cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.1 171 13 2:30:13 11:31
    Walk 1.9 121 0.2 2:51 16:44

  • Power Distribution

    317W (541 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 37 10:03 27.00% More
    200m 1:18 10:26 27.96% More
    400m 2:40 10:45 28.38% More
    800m 5:23 10:51 32.26% More
    1km 6:46 10:53 33.88% More
    Mile 10:59 10:59 36.07% More
    5k 34:37 11:09 38.50% More
    5 miles 56:39 11:20 38.27% More
    10k 1:10:52 11:24 38.14% More
    10 miles 1:55:18 11:32 38.37% More
    Half 2:31:50 11:35 38.70% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:28 9:28 41.86
    5km 32:08 10:21 41.48
    5M 53:41 10:44 40.38
    10km 1:07:52 10:55 39.83
    10M 1:53:22 11:20 39.02
    Half 2:31:42 11:35 38.42
    20M 3:59:25 11:58 37.97
    Mara 5:20:21 12:14 37.86
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