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Sat 6th Jul 2024 at 10:47am by northernslowcoach

Run > Long Run
  • warm
  • Time
    2:11:39
  • Miles
    10.05
  • Min/mi
    13:06
  • Pacing
    78.5%
  • WAVA
    44.43
  • Stride(cm)
    75
  • Cals
    1111
  • Watts
    216
  • Cadence
    163
  • BPM
    143
  • %MHR
    83.5
  • B/mi
    1872
  • Asc(m)
    152
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

Finally got a long one done!

1) 1mi - 12:05(12:05/mi) 131/151bpm [1583b/mi] 108cal 220/297W
2) 1mi - 12:15(12:15/mi) 138/149bpm [1691b/mi] 108cal 213/276W
3) 1mi - 12:54(12:54/mi) 140/147bpm [1805b/mi] 111cal 211/270W
4) 1mi - 13:36(13:36/mi) 144/154bpm [1958b/mi] 117cal 217/287W
5) 1mi - 12:39(12:39/mi) 134/144bpm [1695b/mi] 98cal 185/238W
6) 1mi - 12:44(12:44/mi) 143/154bpm [1821b/mi] 108cal 209/257W
7) 1mi - 13:16(13:16/mi) 147/157bpm [1949b/mi] 108cal 213/279W
8) 1mi - 13:50(13:50/mi) 149/163bpm [2061b/mi] 118cal 215/323W
9) 1mi - 13:24(13:24/mi) 150/159bpm [2011b/mi] 111cal 209/297W
10) 1mi - 14:24(14:24/mi) 150/161bpm [2159b/mi] 119cal 207/292W
11) 0.05mi - 34(11:23/mi) 161/161bpm [1833b/mi] 5cal 227/273W
12:05 12:15 12:54 13:36 12:39 12:44 13:16 13:50 13:24 14:24 34
Autumnleaves
Wow - great miles xx
Mandymoo
Well done
Sombrero
Nicely done ✔️
Rosehip
lovely miles
Diogenes
Going long on a Saturday 👍
.B.
Great miles :)

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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.
0.50 5:58 5:58 11:57 126 86-140 1505 164 130-176 218 160-279 3/28
1.00 12:05 6:06 12:12 136 112-151 1660 167 120-178 232 172-297 6/19
1.50 18:12 6:07 12:14 136 122-149 1664 167 128-180 214 63-276 5/14
2.00 24:20 6:08 12:17 140 132-148 1719 167 120-180 220 67-257 9/7
2.50 30:34 6:14 12:29 139 131-146 1735 166 128-180 216 139-267 6/9
3.00 37:13 6:39 13:18 140 130-147 1863 165 118-180 215 154-270 15/1
3.50 45:58 8:44 +1:50 17:29 144 128-154 2517 163 120-178 221 60-287 22/1
4.00 52:39 6:41 13:22 145 139-151 1939 167 128-178 219 52-256 10/13
4.50 58:41 6:02 12:05 135 128-144 1631 166 120-178 204 112-233 1/27
5.00 1:05:18 6:37 13:13 133 123-143 1759 158 122-180 190 60-238 5/10
5.50 1:11:41 6:23 12:46 145 137-154 1851 165 116-178 217 164-257 3/10
6.00 1:18:02 6:21 12:42 141 133-149 1791 166 128-180 216 61-251 3/9
6.50 1:24:35 6:33 13:06 145 137-150 1899 167 128-178 223 55-255 8/7
7.00 1:31:18 6:43 13:25 149 138-157 2000 166 124-180 223 69-279 14/8
7.50 1:38:30 7:12 14:24 144 133-160 2073 153 118-180 211 42-323 17/8
8.00 1:45:08 6:38 13:16 154 142-163 2043 168 128-180 227 64-288 19/7
8.50 1:51:28 6:20 12:41 151 137-159 1915 168 126-180 217 63-297 10/22
9.00 1:58:32 7:04 14:08 149 138-155 2105 156 116-180 213 152-255 17/8
9.50 2:06:22 7:50 15:41 146 135-156 2289 141 96-180 202 140-292 29/1
10.00 2:12:56 6:34 13:07 154 147-161 2020 167 124-180 225 162-291 10/7
10.05 2:13:30 34 11:42 161 160-161 1884 177 176-178 227 206-273 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 163 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    45 2.0% 14:58
    33 2.9% 14:48
    16 2.1% 13:21
    12 2.9% 15:25

  • Cadence Distribution

    163 avge / 180 max Stride Length: 75cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 72.3 174 7.8 1:36:01 12:31
    Walk 26.2 130 2.2 35:31 15:53
    Still 0.1 - - 8 -
    Pause 1.4 - - 1:50 -

  • Power Distribution

    216W (323 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:51 11:27 35.35% More
    800m 5:49 11:42 38.35% More
    1km 7:19 11:46 39.69% More
    Mile 11:56 11:56 41.34% More
    5k 38:37 12:26 44.63% More
    5 miles 1:05:15 13:03 43.15% More
    10k 1:20:43 12:59 43.70% More
    10 miles 2:12:48 13:17 43.82% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:24 10:24 47.43
    5km 36:11 11:39 47.64
    5M 1:01:05 12:13 46.10
    10km 1:17:35 12:29 45.46
    10M 2:10:56 13:06 44.45
    Half 2:56:13 13:27 43.16
    20M 4:40:39 14:02 42.71
    Mara 6:17:43 14:25 42.08
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