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Thu 18th Jul 2024 at 11:03am by UltraDunc

Run > Medium Long Run
  • Time
    2:02:29
  • Miles
    11.07
  • Min/mi
    11:04
  • Pacing
    64.4%
  • WAVA
    50.27
  • Stride(cm)
    88
  • Cals
    1165
  • Watts
    222
  • Cadence
    164
  • BPM
    129
  • %MHR
    71.9
  • B/mi
    1431
  • Asc(m)
    126
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

1) 1mi - 10:19(10:19/mi) 135/150bpm [1393b/mi] 102cal 233/W 5.81/7.48mph
2) 1mi - 10:19(10:19/mi) 126/134bpm [1300b/mi] 97cal 237/W 5.82/7.19mph
3) 1mi - 11:04(11:04/mi) 124/143bpm [1372b/mi] 101cal 222/W 5.42/6.9mph
4) 1mi - 10:51(10:51/mi) 131/149bpm [1422b/mi] 105cal 234/W 5.53/7.15mph
5) 1mi - 11:49(11:49/mi) 129/141bpm [1524b/mi] 113cal 216/W 5.08/6.86mph
6) 1mi - 10:54(10:54/mi) 131/138bpm [1427b/mi] 106cal 226/W 5.51/7.1mph
7) 1mi - 11:33(11:33/mi) 128/141bpm [1478b/mi] 108cal 209/W 5.2/6.88mph
8) 1mi - 11:21(11:21/mi) 126/140bpm [1430b/mi] 101cal 204/W 5.29/7.33mph
9) 1mi - 9:42(9:42/mi) 134/146bpm [1300b/mi] 97cal 235/W 6.19/8.19mph
10) 1mi - 12:17(12:17/mi) 127/136bpm [1561b/mi] 112cal 198/W 4.88/6.86mph
11) 1mi - 11:39(11:39/mi) 133/145bpm [1549b/mi] 117cal 208/W 5.15/9.77mph
12) 0.08mi - 42(9:21/mi) 125/137bpm [1169b/mi] 6cal 249/W 6.42/6.93mph
10:19 10:19 11:04 10:51 11:49 10:54 11:33 11:21 9:42 12:17 11:39 42
Jaks
Nice mileage Dunc, well done 👏
UltraDunc
Longest with orthotics so far !
Night-owl
Well done nice long run

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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 5:16 5:16 10:32 133 104-150 1401 175 108-186 232 121-279 24/3
1.00 10:21 5:05 10:11 137 121-149 1394 171 114-188 237 99-296 6/10
1.50 15:15 4:53 9:47 126 114-134 1232 176 120-190 247 137-314 1/7
2.00 20:41 5:26 10:52 125 111-133 1358 167 118-206 228 135-305 6/3
2.50 26:56 6:16 +1:06 12:32 123 74-143 1541 171 58-188 229 68-298 11/1
3.00 33:32 6:36 +48 13:12 126 102-143 1663 161 58-186 225 65-309 10/7
3.50 38:43 5:11 10:22 130 112-141 1347 168 122-188 225 146-322 9/2
4.00 44:23 5:40 11:20 132 108-149 1495 160 116-188 242 132-336 23/1
4.50 50:47 6:24 +45 12:48 129 105-140 1652 170 44-186 235 35-302 11/2
5.00 56:56 6:09 12:19 129 111-141 1588 156 60-188 219 69-308 14/0
5.50 1:02:31 5:34 11:09 131 117-138 1461 161 120-188 227 136-320 8/2
6.00 1:08:19 5:48 +30 11:36 130 119-138 1509 168 116-190 225 66-281 4/3
6.50 1:14:02 5:43 11:25 128 117-141 1462 160 116-190 216 143-296 5/5
7.00 1:19:52 5:50 11:40 128 110-140 1493 158 120-190 202 127-267 1/8
7.50 1:25:30 5:38 11:16 131 119-140 1476 167 116-192 213 116-258 1/10
8.00 1:31:42 6:12 +30 12:24 121 108-134 1500 162 106-192 194 87-261 0/27
8.50 1:36:47 5:06 +22 10:11 131 117-144 1335 180 62-192 234 71-291 0/25
9.00 1:41:57 5:09 +13 10:19 137 131-146 1412 173 60-194 249 69-325 4/8
9.50 1:49:38 7:41 +1:16 15:22 126 101-136 1937 148 104-192 192 54-291 5/5
10.00 1:56:45 7:07 +1:15 14:15 128 114-135 1823 161 92-190 211 90-309 4/6
10.50 2:03:23 6:37 +37 13:15 131 118-142 1735 152 58-190 201 63-285 8/6
11.00 2:10:22 6:59 +1:26 13:59 136 116-145 1901 163 92-196 222 126-389 9/3
11.08 2:11:05 43 9:28 125 115-137 1183 190 188-192 250 188-274 0/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    129 avge / 150 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    56 1.2% 11:48
    19 1.9% 12:23

  • Cadence Distribution

    164 avge / 206 max Stride Length: 88cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 63.0 184 8.7 1:20:11 10:01
    Walk 31.8 122 2.4 43:42 18:03
    Still 0.5 - - 40 -
    Pause 4.7 - - 6:32 -

  • Power Distribution

    222W (389 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:09 8:37 41.91% More
    800m 4:47 9:38 44.97% More
    1km 6:02 9:43 46.50% More
    Mile 9:57 9:57 48.00% More
    5k 34:18 11:02 47.51% More
    5 miles 56:50 11:22 46.92% More
    10k 1:10:41 11:22 47.22% More
    10 miles 1:56:36 11:40 47.44% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:09 7:09 66.84
    5km 27:17 8:47 59.72
    5M 47:53 9:35 55.68
    10km 1:01:54 9:58 53.91
    10M 1:48:37 10:52 50.92
    Half 2:29:27 11:25 48.66
    20M 4:06:24 12:19 46.77
    Mara 5:39:01 12:56 45.32
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