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Fri 18th Apr 2025 at 10:21am by TheDuke

Run > Long Run
  • Time
    1:44:21
  • Miles
    12.07
  • Min/mi
    8:39
  • Pacing
    93.6%
  • WAVA
    61.86
  • Stride(cm)
    119
  • Cals
    1311
  • Cadence
    157
  • BPM
    146
  • %MHR
    85.6
  • B/mi
    1265
  • Asc(m)
    66
  • Surface
    Road

Notes & Comments

1) 1mi - 8:46(8:46/mi) 133/144bpm [1165b/mi] 100cal
2) 1mi - 8:59(8:59/mi) 146/151bpm [1313b/mi] 114cal
3) 1mi - 8:37(8:37/mi) 149/153bpm [1284b/mi] 112cal
4) 1mi - 8:44(8:44/mi) 152/158bpm [1327b/mi] 116cal
5) 1mi - 8:59(8:59/mi) 148/154bpm [1330b/mi] 115cal
6) 1mi - 8:58(8:58/mi) 146/155bpm [1310b/mi] 113cal
7) 1mi - 8:12(8:12/mi) 146/150bpm [1198b/mi] 102cal
8) 1mi - 8:26(8:26/mi) 146/150bpm [1232b/mi] 104cal
9) 1mi - 8:26(8:26/mi) 146/148bpm [1231b/mi] 103cal
10) 1mi - 8:29(8:29/mi) 147/151bpm [1248b/mi] 105cal
11) 1mi - 8:43(8:43/mi) 149/157bpm [1299b/mi] 110cal
12) 1mi - 8:22(8:22/mi) 151/157bpm [1265b/mi] 109cal
13) 0.07mi - 38(8:40/mi) 156/158bpm [1351b/mi] 8cal

5K: 27:22
10K: 54:50
The opposite of the last long run with the wind behind me on the way back. Happy with every mile being under 9 minutes....bodes well for the HM in a couple of weeks.
8:46 8:59 8:37 8:44 8:59 8:58 8:12 8:26 8:26 8:29 8:43 8:22 38

Map
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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 4:21 4:21 8:42 121 64-142 1053 159 156-166 6/12
1.00 8:46 4:25 8:50 140 133-144 1237 157 152-160 5/8
1.50 13:16 4:30 9:00 146 141-151 1313 155 120-162 8/8
2.00 17:46 4:30 9:00 146 143-149 1313 156 152-160 13/6
2.50 22:00 4:14 8:29 148 146-152 1254 156 152-172 8/11
3.00 26:23 4:23 8:46 151 148-153 1324 156 152-160 13/10
3.50 30:39 4:16 8:32 150 144-154 1279 157 154-162 8/12
4.00 35:07 4:28 8:56 153 149-156 1368 156 152-160 10/7
4.50 39:32 4:25 8:51 149 143-152 1317 156 154-160 11/12
5.00 44:06 4:34 9:08 147 140-153 1342 156 154-160 11/10
5.50 48:38 4:32 9:03 147 144-154 1331 156 152-158 14/12
6.00 53:05 4:27 8:53 145 141-153 1289 156 148-160 9/7
6.50 57:11 4:06 8:12 146 143-148 1198 158 154-164 3/5
7.00 1:01:16 4:05 8:10 147 142-150 1200 158 154-164 5/7
7.50 1:05:27 4:12 8:23 146 144-150 1224 157 150-162 7/6
8.00 1:09:43 4:16 8:32 146 142-149 1246 156 152-162 5/6
8.50 1:13:57 4:14 8:27 146 144-148 1234 157 152-160 5/6
9.00 1:18:09 4:12 8:25 145 141-148 1219 156 152-162 8/7
9.50 1:22:24 4:15 8:29 147 144-149 1247 157 154-160 6/5
10.00 1:26:38 4:15 8:29 148 145-150 1257 157 154-162 6/7
10.50 1:30:58 4:20 8:40 148 145-152 1283 157 146-166 8/8
11.00 1:35:21 4:23 8:46 150 146-156 1315 156 152-160 8/6
11.50 1:39:37 4:16 8:32 150 147-153 1279 156 152-160 8/4
12.00 1:43:44 4:07 8:13 153 150-157 1258 158 148-166 10/8
12.07 1:44:22 38 8:45 156 155-158 1364 159 156-164 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    146 avge / 158 max Delete HR Trace

  • Cadence Distribution

    157 avge / 172 max Stride Length: 119cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.6 156 12 1:43:54 8:38
    Walk 0.4 141 0 23 13:42
    Still 0.1 - - 5 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:51 7:28 47.16% More
    800m 4:01 8:04 52.06% More
    1km 5:03 8:08 54.50% More
    Mile 8:08 8:08 58.64% More
    5k 25:57 8:21 60.65% More
    5 miles 42:11 8:26 60.99% More
    10k 52:28 8:27 61.29% More
    10 miles 1:25:55 8:36 61.55% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:27 7:27 64.04
    5km 24:46 7:58 63.54
    5M 41:00 8:12 62.74
    10km 51:37 8:18 62.29
    10M 1:25:29 8:33 61.87
    Half 1:53:49 8:41 61.37
    20M 2:58:14 8:55 61.41
    Mara 3:57:17 9:03 61.74
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