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Sun 25th Feb 2024 at 9:29am by Miser

Run > Long Run
  • Time
    2:22:31
  • Miles
    20.03
  • Min/mi
    7:07
  • Pacing
    81.5%
  • WAVA
    66.09
  • Stride(cm)
    119
  • Cals
    2016
  • Cadence
    190
  • BPM
    153
  • %MHR
    83.8
  • B/mi
    1091
  • Asc(m)
    350
  • Hillscore
    30
  • Surface
    Road

Notes & Comments

Another good long run with John. 10k at 6:15 from about 8 miles. Hamstrings really tightened up around 14 miles though - think the jump in mileage kicked in!

Split Summary
===
1) 8.36mi - 1:02:52(7:31/mi) 146/161bpm [1098b/mi] 853cal
2) 6.34mi - 39:31(6:14/mi) 158/171bpm [984b/mi] 606cal
3) 5.33mi - 40:08(7:32/mi) 164/177bpm [1235b/mi] 557cal
1:02:52 39:31 40:08

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.
8.36 1:04:34 1:04:34 +2 7:43 145 67-161 1120 189 0-196 285/198
14.70 1:44:03 39:29 6:14 157 149-170 978 194 188-198 55/141
20.03 2:24:21 40:18 +2 7:34 164 153-177 1241 189 0-196 89/90

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    153 avge / 177 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    86 2.5% 7:59
    80 3.5% 7:48
    57 3.8% 7:49
    24 1.6% 7:53
    21 1.7% 7:41
    20 4.4% 8:28

  • Cadence Distribution

    190 avge / 198 max Stride Length: 119cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.5 190 20 2:23:36 7:11
    Walk 0.4 111 0 37 2:31:16
    Pause 0.1 - - 10 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:27 5:48 53.37% More
    800m 2:59 6:00 59.38% More
    1km 3:45 6:03 61.70% More
    Mile 6:07 6:07 65.12% More
    5k 19:14 6:11 70.39% More
    5 miles 31:09 6:14 70.53% More
    10k 38:41 6:14 70.82% More
    10 miles 1:06:54 6:41 67.59% More
    Half 1:30:11 6:53 66.30% More
    20 miles 2:24:07 7:12 65.24% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:34 5:34 71.52
    5km 18:59 6:07 71.28
    5M 31:45 6:21 69.19
    10km 40:11 6:28 68.18
    10M 1:07:13 6:43 67.28
    Half 1:30:02 6:52 65.90
    20M 2:22:17 7:07 66.08
    Mara 3:10:33 7:16 65.79

Fetch Miles

6:33 Nockatt descent
7:29 Head for home
8:04 Bradley Road
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