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Sun 2nd Mar 2025 at 6:47am by GrahamCarterGC

Run > Long Run

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Time
4:54:38
Miles
21.09
Min/mi
13:58
Pacing
71%
WAVA
37.17
Stride(cm)
91
Cals
3535
Watts
200
Cadence
127
BPM
128
%MHR
75
B/mi
1792
Asc(m)
833
Hillscore
69
Surface
Trail

Notes & Comments

1) 1mi - 13:36(13:36/mi) 112/128bpm [1524b/mi] 229/W 4.41/6.08mph
2) 1mi - 17:00(17:00/mi) 113/130bpm [1920b/mi] 209/W 3.53/6.45mph
3) 1mi - 13:42(13:42/mi) 125/140bpm [1712b/mi] 181/W 4.38/6.45mph
4) 1mi - 13:48(13:48/mi) 125/143bpm [1725b/mi] 192/W 4.35/6.62mph
5) 1mi - 11:19(11:19/mi) 133/152bpm [1505b/mi] 186/W 5.3/6.7mph
6) 1mi - 11:56(11:56/mi) 134/151bpm [1598b/mi] 197/W 5.03/6.76mph
7) 1mi - 13:08(13:08/mi) 144/157bpm [1892b/mi] 210/W 4.57/6.46mph
8) 1mi - 17:29(17:29/mi) 132/149bpm [2308b/mi] 209/W 3.43/6.13mph
9) 1mi - 14:38(14:38/mi) 124/137bpm [1814b/mi] 203/W 4.1/6.3mph
10) 1mi - 12:45(12:45/mi) 129/145bpm [1646b/mi] 197/W 4.7/6.28mph
11) 1mi - 14:58(14:58/mi) 120/136bpm [1795b/mi] 175/W 4.01/6.05mph
12) 1mi - 11:19(11:19/mi) 127/141bpm [1438b/mi] 191/W 5.3/6.97mph
13) 1mi - 11:09(11:09/mi) 134/143bpm [1494b/mi] 204/W 5.38/6.76mph
14) 1mi - 13:28(13:28/mi) 138/147bpm [1859b/mi] 214/W 4.45/6.25mph
15) 1mi - 16:20(16:20/mi) 141/153bpm [2303b/mi] 205/W 3.67/5.89mph
16) 1mi - 17:03(17:03/mi) 130/144bpm [2217b/mi] 194/W 3.52/4.16mph
17) 1mi - 14:40(14:40/mi) 127/144bpm [1862b/mi] 174/W 4.09/5.9mph
18) 1mi - 14:10(14:10/mi) 129/138bpm [1827b/mi] 174/W 4.24/5.8mph
19) 1mi - 16:42(16:42/mi) 122/137bpm [2037b/mi] 169/W 3.59/6.34mph
20) 1mi - 11:33(11:33/mi) 128/138bpm [1479b/mi] 186/W 5.19/6.39mph
21) 1mi - 12:47(12:47/mi) 133/144bpm [1700b/mi] 190/W 4.69/6.23mph
22) 0.09mi - 1:08(12:25/mi) 125/129bpm [1552b/mi] 197/W 4.83/5.87mph

13:36 17:00 13:42 13:48 11:19 11:56 13:08 17:29 14:38 12:45 14:58 11:19 11:09 13:28 16:20 17:03 14:40 14:10 16:42 11:33 12:47 1:08

Pace

42%

33%

25%

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.
1.00	13:37	13:37	13:37	112 75-128	1524	134 54-158	234 1-391	122/30
2.00	30:36	16:59	16:59	113 102-130	1919	111 52-154	216 6-321	94/3
3.00	44:18	13:42	13:42	125 110-140	1713	126 52-158	187 1-295	30/41
4.00	58:06	13:48	13:48	125 111-143	1724	134 50-158	209 1-306	29/24
5.00	1:09:25	11:20	11:20	133 115-152	1506	140 64-156	194 1-275	4/108
6.00	1:21:21	11:55	11:55	134 117-151	1598	142 56-168	203 65-292	17/86
7.00	1:34:29	13:08	13:08	144 127-157	1892	136 50-156	219 2-506	45/39
8.00	1:51:59	17:29	17:29	132 112-149	2308	109 48-162	214 1-375	116/3
9.00	2:06:36	14:37	14:37	124 106-137	1813	116 48-156	204 2-331	61/7
10.00	2:19:22	12:46	12:46	129 108-145	1647	130 52-156	199 2-342	27/42
11.00	2:34:19	14:57	14:57	120 103-136	1794	122 54-156	187 1-280	28/15
12.00	2:45:38	11:19	11:19	127 110-141	1438	141 72-158	198 1-266	3/125
13.00	2:56:47	11:09	11:09	134 127-143	1494	145 54-154	206 36-284	23/76
14.00	3:10:15	13:28	13:28	138 123-147	1858	136 52-184	217 2-305	48/22
15.00	3:26:35	16:20	16:20	141 129-153	2303	127 48-156	211 1-360	86/12
16.00	3:43:39	17:03	17:03	130 120-144	2217	106 50-118	195 3-239	72/1
17.00	3:58:18	14:40	14:40	127 116-144	1862	123 48-158	175 5-375	27/30
18.00	4:12:28	14:09	14:09	129 111-138	1826	118 100-154	174 105-256	36/18
19.00	4:29:10	16:42	16:42	122 99-137	2037	118 50-156	183 2-281	37/30
20.00	4:40:43	11:33	11:33	128 116-138	1478	142 106-160	186 72-249	8/94
21.00	4:53:30	12:47	12:47	133 120-144	1700	133 54-164	190 7-331	28/83
21.09	4:54:38	1:08	12:29	125 122-129	1560	142 110-154	195 125-242	0/6

Heart

128/157max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 833m, Range 206m, Flat prediction 4:22:35

Elevation Graph

Biggest Climbs (m)	Min/mi
178 5.5%	15:56
164 7.0%	16:34
115 4.0%	16:11
69 9.5%	20:44
25 4.3%	16:10
24 3.3%	18:37
See your biggest climbs

Power

200W (506 max)

Power Graph

Power Bands

Cadence

127 (184 max) Stride Length: 91cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	42.0	150	11.4	2:03:50	10:50
Walk	55.2	108	9.7	2:42:30	16:49
Still	2.8	-	-	8:18	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:17	9:11	36.88%	More
800m	4:49	9:42	41.22%	More
1km	6:04	9:45	43.15%	More
Mile	10:03	10:03	44.79%	More
5k	35:36	11:28	42.03%	More
5 miles	1:02:47	12:33	38.87%	More
10k	1:20:35	12:58	37.83%	More
10 miles	2:10:34	13:03	38.34%	More
Half	2:56:48	13:30	37.68%	More
20 miles	4:39:08	13:57	37.03%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:38	11:38	38.72
5km	38:42	12:27	38.67
5M	1:04:04	12:49	38.10
10km	1:20:40	12:59	37.79
10M	2:13:35	13:22	37.48
Half	2:57:51	13:35	37.15
20M	4:38:31	13:56	37.12
Mara	6:10:49	14:09	37.28

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