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Sun 28th Apr 2024 at 10:16am by Sampson

Run > General
  • Time
    2:09:37
  • Miles
    11.68
  • Min/mi
    11:06
  • Pacing
    60.5%
  • WAVA
    40.13
  • Stride(cm)
    89
  • Cals
    1240
  • Watts
    244
  • Cadence
    162
  • BPM
    129
  • %MHR
    63.4
  • B/mi
    1436
  • Asc(m)
    176
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

1 comments
Nice easy long run with Rosie, topped off with a sausage roll.

1) 1km - 6:38(6:38/km) 114/121bpm [757b/km] 62cal 269/398W
2) 1km - 6:59(6:59/km) 119/126bpm [831b/km] 65cal 222/295W
3) 1km - 6:46(6:46/km) 125/132bpm [845b/km] 66cal 242/292W
4) 1km - 6:32(6:32/km) 124/131bpm [809b/km] 62cal 236/293W
5) 1km - 7:19(7:19/km) 125/134bpm [915b/km] 67cal 203/298W
6) 1km - 6:51(6:51/km) 123/136bpm [842b/km] 63cal 240/327W
7) 1km - 6:53(6:53/km) 126/136bpm [867b/km] 66cal 240/293W
8) 1km - 6:58(6:58/km) 129/136bpm [899b/km] 66cal 244/292W
9) 1km - 6:45(6:45/km) 123/132bpm [830b/km] 62cal 244/277W
10) 1km - 6:47(6:47/km) 128/136bpm [868b/km] 65cal 251/305W
11) 1km - 7:11(7:11/km) 126/134bpm [904b/km] 67cal 245/290W
12) 1km - 7:03(7:03/km) 127/136bpm [895b/km] 64cal 234/291W
13) 1km - 6:54(6:54/km) 124/128bpm [855b/km] 63cal 241/269W
14) 1km - 6:46(6:46/km) 149/163bpm [1007b/km] 70cal 250/305W
15) 1km - 6:54(6:54/km) 151/168bpm [1041b/km] 72cal 250/293W
16) 1km - 7:23(7:23/km) 135/148bpm [997b/km] 69cal 243/281W
17) 1km - 6:43(6:43/km) 136/150bpm [914b/km] 69cal 235/290W
18) 1km - 6:59(6:59/km) 138/152bpm [964b/km] 67cal 237/268W
19) 0.8km - 5:19(6:37/km) 141/151bpm [932b/km] 55cal 245/286W
6:38 6:59 6:46 6:32 7:19 6:51 6:53 6:58 6:45 6:47 7:11 7:03 6:54 6:46 6:54 7:23 6:43 6:59 5:19
Velociraptor
Super well controlled run :)
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Pace

100%

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 5:23 5:23 10:45 114 90-121 1226 166 102-176 275 75-398 23/8
1.00 11:02 5:39 11:18 117 103-125 1322 168 160-180 240 219-295 3/18
1.50 16:21 5:19 10:39 122 115-126 1298 165 160-174 234 220-253 2/10
2.00 21:47 5:26 10:52 125 119-132 1359 163 158-170 248 218-292 10/13
2.50 27:09 5:22 10:43 124 117-131 1330 161 154-166 233 203-293 4/13
3.00 33:05 5:57 11:54 125 102-134 1487 162 118-172 211 43-262 8/46
3.50 42:20 9:14 +3:47 18:29 124 88-136 2291 163 156-170 254 211-327 23/3
4.00 47:53 5:33 11:06 125 117-136 1388 162 156-172 234 201-293 12/5
4.50 53:18 5:25 10:51 127 122-136 1377 162 158-170 237 222-267 10/5
5.00 59:00 5:42 11:24 128 121-135 1460 162 154-168 248 214-292 16/7
5.50 1:04:28 5:28 10:56 123 118-131 1344 159 150-166 243 205-277 3/19
6.00 1:09:57 5:29 10:58 129 121-136 1414 162 154-168 253 225-305 17/2
6.50 1:15:26 5:28 10:57 124 120-134 1358 162 154-166 248 218-303 8/12
7.00 1:21:17 5:52 11:43 129 120-134 1512 163 158-168 254 233-288 18/1
7.50 1:26:57 5:40 11:19 125 110-136 1415 162 154-166 244 196-291 8/14
8.00 1:32:24 5:27 10:54 123 120-128 1342 161 156-168 247 223-268 3/15
8.50 1:37:56 5:33 11:05 143 122-162 1585 161 154-168 248 213-305 3/10
9.00 1:43:23 5:26 10:53 156 140-168 1698 161 154-168 247 233-267 4/7
9.50 1:49:02 5:39 11:18 141 124-159 1593 163 154-176 249 225-293 8/7
10.00 1:55:08 6:06 12:13 136 124-149 1661 161 156-166 245 190-281 23/3
10.50 2:00:25 5:17 10:33 136 125-150 1435 163 156-172 233 204-290 9/21
11.00 2:06:09 5:44 11:29 136 124-152 1561 162 154-168 237 201-268 15/4
11.50 2:11:28 5:19 10:37 139 129-151 1477 163 150-166 241 213-286 9/8
11.68 2:13:25 1:57 10:41 143 135-151 1527 164 158-168 241 230-270 3/2

Heart

129/168max
  • Show Beats/Mile

Elevation

Asc 176m, Range 81m, Flat prediction 2:08:11
Elevation Graph
Biggest Climbs (m) Min/mi
27 2.2% 11:35
26 3.7% 12:04
22 3.9% 10:58
16 1.9% 10:58
16 2.1% 11:26
13 2.9% 12:01
See your biggest climbs

Power

244W (398 max)
Power Graph
Power Bands

Cadence

162 (180 max) Stride Length: 89cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.3 162 11.7 2:08:17 11:19
Walk 0.1 113 0 10 17:57
Still 0.9 - - 1:10 -
Pause 2.8 - - 3:47 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:30 10:02 29.96% More
800m 5:08 10:19 33.24% More
1km 6:29 10:26 34.51% More
Mile 10:39 10:39 36.34% More
5k 34:10 11:00 38.47% More
5 miles 55:25 11:05 38.60% More
10k 1:09:12 11:08 38.66% More
10 miles 1:54:57 11:30 38.46% More

Predictions

Dist Time Per Mile WAVA
1M 9:35 9:35 40.39
5km 31:51 10:15 41.27
5M 52:44 10:33 40.57
10km 1:06:24 10:41 40.29
10M 1:49:57 11:00 40.21
Half 2:26:23 11:10 39.65
20M 3:49:14 11:28 40.13
Mara 5:05:11 11:39 40.19

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