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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

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.
1.07 10:00 10:00 9:19 129 81-144 1202 174 104-196 313 100-384 30/19
2.14 20:00 10:00 +12 9:21 142 123-148 1328 174 166-196 332 281-397 34/0
3.23 30:00 10:00 9:13 147 135-151 1356 175 122-184 323 156-401 37/3
4.35 40:00 10:00 8:56 151 146-154 1350 177 174-196 332 286-358 35/0
5.47 50:00 10:00 8:53 152 138-155 1351 176 174-182 327 295-353 26/1
6.57 1:00:00 10:00 9:07 150 137-160 1368 175 164-188 326 281-434 25/8
7.59 1:10:00 10:00 9:49 154 134-162 1512 174 166-180 334 282-409 64/2
8.77 1:20:00 10:00 8:24 150 135-161 1261 176 112-182 324 240-390 25/33
10.02 1:30:00 10:00 8:01 144 130-155 1154 178 172-200 293 161-394 11/106
11.31 1:40:00 10:00 7:47 140 121-151 1089 178 172-192 290 228-408 5/137
11.63 1:43:16 3:16 10:08 150 141-158 1519 173 164-180 320 264-360 18/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    146 avge / 162 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    237 2.1% 9:15
    17 8.9% 12:49
    13 4.1% 9:55

  • Cadence Distribution

    176 avge / 200 max Stride Length: 103cm

  • Run/Walk Breakdown

     
    % 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 -

  • Power Distribution

    320W (434 max)

  • 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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