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Fri 2nd Aug 2024 at 10:56am by geordiegirl

Run > Long Run
  • v warm
  • Time
    3:34:25
  • Miles
    15.00
  • Min/mi
    14:18
  • WAVA
    41.29
  • Stride(cm)
    80
  • Cals
    1821
  • Watts
    194
  • Cadence
    141
  • BPM
    146
  • %MHR
    85.5
  • B/mi
    2089
  • Asc(m)
    135
  • Hillscore
    2
  • Surface
    Mixed

Notes & Comments

A long run day hot and humid and a crap nights sleep was never going to produce startling results. Lovely run just a bit warm even for a cactus runner.

1) 1mi - 12:29(12:29/mi) 142/160bpm [1773b/mi] 126cal 221/353W
2) 1mi - 12:18(12:18/mi) 146/159bpm [1795b/mi] 122cal 223/348W
3) 1mi - 13:43(13:43/mi) 140/161bpm [1920b/mi] 114cal 180/313W
4) 1mi - 14:20(14:20/mi) 128/147bpm [1834b/mi] 110cal 180/375W
5) 1mi - 14:08(14:08/mi) 135/158bpm [1908b/mi] 120cal 175/330W
6) 1mi - 13:38(13:38/mi) 141/160bpm [1923b/mi] 117cal 188/346W
7) 1mi - 12:51(12:51/mi) 148/162bpm [1903b/mi] 122cal 205/338W
8) 1mi - 14:22(14:22/mi) 153/178bpm [2199b/mi] 134cal 178/337W
9) 1mi - 16:48(16:48/mi) 147/164bpm [2470b/mi] 121cal 137/314W (got lost and had to double back and navigate the overgrowth again)
10) 1mi - 17:14(17:14/mi) 147/164bpm [2534b/mi] 140cal 134/374W (cows!)
11) 1mi - 15:50(15:50/mi) 156/172bpm [2470b/mi] 139cal 155/322W
12) 1mi - 14:21(14:21/mi) 149/165bpm [2137b/mi] 114cal 174/317W
13) 1mi - 14:09(14:09/mi) 153/166bpm [2166b/mi] 118cal 181/334W
14) 1mi - 14:46(14:46/mi) 149/162bpm [2201b/mi] 109cal 167/325W
15) 1mi - 13:25(13:25/mi) 156/169bpm [2094b/mi] 115cal 185/300W
16) 0mi - 2(7:12/mi) 161/161bpm [1158b/mi] 247/250W
12:29 12:18 13:43 14:20 14:08 13:38 12:51 14:22 16:48 17:14 15:50 14:21 14:09 14:46 13:25 2
EvilPixie
Super impressed especially with the heat. Recover well x
geordiegirl
It was a killer even for me who loves the sun. I didn’t remember sunglasses as it was really overcast when I set off. Few errors but chuffed I managed most of it even if I had to slow down massively.
Ness
Well done, GG! 👍
Looby Loo
Wow 5 miles is my limit when it’s hot 👏
Velociraptor
Excellent 😃😃😃
geordiegirl
Thanks I may regret not turning round at the 5m point but happy to have done it.
hillstrider
Well done GG for your very long run 👏
Fenland Flier
Pop to Waitrose tomorrow morning to meet Flatlander. He'll be cycling from near Cambridge for his shopping.
Runningbauble21
Ah nice, you ran past my old house 😁
geordiegirl
Ohhh now that would be cool FF I’ll be in town tomorrow and no doubt Waitrose but I don’t know Flatlander I’ll
Look out for a cyclist if he has a fetch top on he’d be easier to spot 🤣
Jaks
Well done gg 👏
Fenland Flier
Very slim, hair in a ponytail and panniers on his bike, he'll be early, probably nearer opening time.
geordiegirl
Def missed him then! I’ll be in town this afternoon

Map
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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.
0.63 10:00 10:00 +2:38 15:49 142 93-160 2246 160 108-174 274 2-353 14/10
0.99 20:00 10:00 +9:35 27:34 143 98-157 3943 150 104-170 224 9-327 11/12
1.38 30:00 10:00 +44 25:51 137 94-154 3541 160 82-214 266 1-319 7/8
2.18 40:00 10:00 12:35 150 136-159 1888 151 82-170 223 40-348 12/17
2.90 50:00 10:00 13:52 139 116-161 1927 139 82-168 185 41-313 13/11
3.13 1:00:00 10:00 +15:40 43:25 135 85-147 5861 143 106-236 178 101-305 6/3
3.19 1:10:00 10:00 2:30:17 97 83-109 14577 153 114-170 282 148-375 0/2
3.89 1:20:00 10:00 14:24 130 109-145 1871 139 82-248 183 38-319 9/12
4.59 1:30:00 10:00 +5 14:11 132 111-155 1873 138 100-230 183 4-330 10/14
5.33 1:40:00 10:00 13:35 141 112-160 1914 143 104-172 205 92-346 15/13
6.06 1:50:00 10:00 13:39 141 118-155 1924 144 80-244 200 80-335 18/9
6.83 2:00:00 10:00 13:06 151 129-162 1979 147 102-234 220 108-338 9/20
7.28 2:10:00 10:00 +4:27 21:56 149 122-164 3267 151 82-182 229 77-302 7/9
7.92 2:20:00 10:00 15:48 152 132-178 2402 135 82-178 180 54-337 11/12
8.54 2:30:00 10:00 15:57 149 135-164 2377 134 84-242 161 2-326 16/15
9.02 2:40:00 10:00 +1:49 20:56 144 122-156 3014 126 106-236 148 88-295 10/9
9.62 2:50:00 10:00 +1 16:47 149 130-164 2500 135 100-174 173 38-341 18/15
9.89 3:00:00 10:00 +4:56 37:03 141 122-159 5224 133 96-174 182 59-374 6/9
10.51 3:10:00 10:00 +18 16:04 155 147-168 2492 139 80-226 182 33-314 14/11
11.08 3:20:00 10:00 +43 17:28 157 141-172 2742 136 80-174 181 32-322 18/7
11.37 3:30:00 10:00 +5:36 34:21 150 122-165 5152 137 86-176 173 34-271 4/8
12.11 3:40:00 10:00 13:34 148 124-164 2007 146 84-238 199 46-317 12/18
12.81 3:50:00 10:00 14:11 154 136-166 2183 141 106-168 187 43-334 13/14
13.46 4:00:00 10:00 15:22 149 137-162 2290 134 110-174 171 43-325 20/10
14.15 4:10:00 10:00 14:32 149 129-159 2166 138 82-242 174 40-300 12/19
14.92 4:20:00 10:00 13:02 157 140-169 2045 147 82-172 202 59-295 12/17
15.00 4:21:01 1:01 12:03 161 156-164 1939 157 116-170 232 163-270 2/2

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    146 avge / 178 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    12 1.8% 53:04
    10 2.2% 15:31

  • Cadence Distribution

    141 avge / 248 max Stride Length: 80cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 41.7 166 9.3 1:25:42 13:30
    Walk 43.4 115 5.7 2:10:27 22:50
    Still 1.7 - - 5:08 -
    Pause 13.2 - - 39:45 -

  • Power Distribution

    194W (375 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:40 10:46 37.64% More
    800m 5:48 11:40 38.45% More
    1km 7:33 12:08 38.47% More
    Mile 12:08 12:08 40.64% More
    5k 42:20 13:37 40.72% More
    5 miles 1:14:01 14:48 38.04% More
    10k 1:36:33 15:32 36.53% More
    10 miles 2:45:08 16:31 35.24% More
    Half 3:43:58 17:06 34.20% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:42 10:42 46.10
    5km 37:32 12:05 45.92
    5M 1:03:34 12:43 44.30
    10km 1:20:51 13:01 43.63
    10M 2:16:53 13:41 42.51
    Half 3:04:34 14:05 41.21
    20M 4:54:49 14:44 40.66
    Mara 6:37:30 15:10 39.98

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