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Sun 16th Mar 2025 at 11:16am by K5 Gus

Run > Medium Long Run
  • Time
    1:43:05
  • Miles
    11.63
  • Min/mi
    8:52
  • Pacing
    89.3%
  • WAVA
    60.79
  • Stride(cm)
    103
  • Cals
    1342
  • Watts
    320
  • Cadence
    176
  • BPM
    146
  • %MHR
    77.7
  • B/mi
    1295
  • Asc(m)
    283
  • Hillscore
    27
  • Surface
    Road

Notes & Comments

KJ, GOH, Acharn top path

Longest run for a few weeks - ball of left foot OK. Legs a bit tired from yesterday's 2 Munros

1) 1mi - 9:19(9:19/mi) 128/144bpm [1193b/mi] 112cal 312/384W
2) 1mi - 9:10(9:10/mi) 141/146bpm [1293b/mi] 119cal 330/351W
3) 1mi - 9:18(9:18/mi) 147/151bpm [1366b/mi] 122cal 322/401W
4) 1mi - 8:58(8:58/mi) 150/154bpm [1345b/mi] 120cal 331/355W
5) 1mi - 8:52(8:52/mi) 152/155bpm [1349b/mi] 119cal 331/358W
6) 1mi - 8:54(8:54/mi) 151/155bpm [1344b/mi] 118cal 319/349W
7) 1mi - 9:51(9:51/mi) 152/162bpm [1498b/mi] 129cal 334/434W
8) 1mi - 8:44(8:44/mi) 153/161bpm [1335b/mi] 116cal 336/409W
9) 1mi - 8:25(8:25/mi) 147/161bpm [1236b/mi] 106cal 299/390W
10) 1mi - 8:07(8:07/mi) 146/155bpm [1185b/mi] 106cal 306/394W
11) 1mi - 7:42(7:42/mi) 140/151bpm [1077b/mi] 99cal 291/408W
12) 0.63mi - 5:46(9:08/mi) 146/158bpm [1333b/mi] 76cal 308/360W
9:19 9:10 9:18 8:58 8:52 8:54 9:51 8:44 8:25 8:07 7:42 5:46
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

7% 33% 43% 17%

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 4:37 4:37 9:14 119 81-134 1099 173 104-196 296 100-381 9/18
1.00 9:19 4:42 9:24 137 131-144 1288 174 168-182 328 275-384 19/0
1.50 13:54 4:35 9:11 140 123-144 1285 174 172-176 335 320-348 16/0
2.00 18:41 4:46 +12 9:33 143 137-146 1365 174 172-178 331 281-351 16/0
2.50 23:26 4:45 9:30 145 135-151 1376 174 122-196 311 156-397 15/0
3.00 27:58 4:33 9:05 148 143-151 1345 175 172-178 333 281-401 19/3
3.50 32:27 4:29 8:57 148 135-152 1325 176 174-180 330 312-349 16/0
4.00 36:56 4:29 8:58 151 148-154 1355 177 174-182 332 286-355 17/0
4.50 41:22 4:26 8:52 152 150-154 1348 177 174-196 332 307-358 12/0
5.00 45:49 4:27 8:53 152 138-155 1351 176 174-182 331 307-353 13/0
5.50 50:17 4:29 8:57 152 149-155 1361 176 174-180 322 295-349 11/0
6.00 54:42 4:25 8:50 150 137-154 1326 176 174-188 316 293-340 10/0
6.50 59:11 4:29 8:57 150 143-158 1343 176 164-184 330 281-434 12/6
7.00 1:04:34 5:23 10:45 154 134-162 1657 172 166-178 338 295-412 34/3
7.50 1:09:15 4:41 9:22 154 145-161 1443 175 170-180 332 282-398 28/0
8.00 1:13:17 4:03 8:05 152 147-158 1229 177 112-182 341 243-409 9/13
8.50 1:17:42 4:24 8:48 152 135-161 1339 176 170-182 331 289-390 5/18
9.00 1:21:42 4:00 8:01 141 131-159 1130 179 172-200 264 161-321 14/21
9.50 1:25:35 3:54 7:47 143 130-151 1113 178 174-194 301 245-358 0/69
10.00 1:29:49 4:13 8:26 149 141-155 1258 176 172-180 310 258-394 10/17
10.50 1:33:46 3:58 7:55 143 132-151 1132 177 172-188 295 234-408 5/41
11.00 1:37:30 3:44 7:28 137 121-145 1023 179 174-190 287 237-340 0/73
11.50 1:41:37 4:07 8:14 142 135-149 1169 177 174-192 304 228-354 5/24
11.63 1:43:16 1:39 12:36 154 144-158 1941 169 164-178 320 264-360 12/0

Heart

146/162max
  • Show Beats/Mile

Elevation

Asc 283m, Range 237m, Flat prediction 1:33:13
Elevation Graph
Biggest Climbs (m) Min/mi
237 2.1% 9:15
17 8.9% 12:49
13 4.1% 9:55
See your biggest climbs

Power

320W (434 max)
Power Graph
Power Bands

Cadence

176 (200 max) Stride Length: 103cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.7 175 11.6 1:42:56 8:52
Walk 0.1 119 0 8 13:51
Pause 0.2 - - 12 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:48 7:16 48.85% More
800m 3:40 7:22 57.41% More
1km 4:37 7:27 60.04% More
Mile 7:38 7:38 63.15% More
5k 25:02 8:04 63.39% More
5 miles 42:25 8:29 61.19% More
10k 53:15 8:34 60.94% More
10 miles 1:27:42 8:46 60.87% More

Predictions

Dist Time Per Mile WAVA
1M 7:01 7:01 68.68
5km 24:17 7:49 65.36
5M 40:53 8:11 63.48
10km 51:53 8:21 62.54
10M 1:27:22 8:44 61.10
Half 1:57:26 8:58 60.06
20M 3:06:40 9:20 59.22
Mara 4:10:55 9:35 58.97

Fetch Miles

7:49 Acharn descent
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