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Sun 25th Aug 2024 at 5:05pm by Alun

Run > Long Run
  • breezy
  • Time
    1:26:50
  • Miles
    10.68
  • Min/mi
    8:08
  • Pacing
    91.6%
  • WAVA
    65.11
  • Stride(cm)
    134
  • Cals
    1173
  • Watts
    394
  • Cadence
    148
  • BPM
    133
  • %MHR
    76.2
  • B/mi
    1078
  • Asc(m)
    249
  • Hillscore
    15
  • Surface
    Road

Notes & Comments

Sunday Afternoon Long Run
10½ miles, Watling Street, Park Pale, Crutches Lane, Higham, Hermitage Road, Dillywood Lane, Haven Street, Wainscott, Hollywood Lane, Iden Road, footpath to King Arthur's Drive, footpath to Brompton Farm Road, Allington Drive and home.
44 miles for the week, only failed to reach 50 because of cutting short Thursday's session because of a sore hamstring...

1) 0.62mi - 5:15(8:27/mi) 117/128bpm [989b/mi] 66cal 399/461W
2) 0.62mi - 5:14(8:25/mi) 126/130bpm [1060b/mi] 70cal 408/482W
3) 0.62mi - 4:51(7:49/mi) 124/133bpm [968b/mi] 64cal 408/534W
4) 0.62mi - 4:47(7:41/mi) 134/143bpm [1030b/mi] 68cal 393/475W
5) 0.62mi - 4:35(7:23/mi) 132/142bpm [974b/mi] 64cal 353/392W
6) 0.62mi - 5:27(8:46/mi) 136/142bpm [1193b/mi] 77cal 390/475W
7) 0.62mi - 4:57(7:58/mi) 133/139bpm [1059b/mi] 68cal 375/487W
8) 0.62mi - 4:42(7:33/mi) 133/138bpm [1005b/mi] 64cal 373/528W
9) 0.62mi - 4:39(7:29/mi) 133/137bpm [995b/mi] 63cal 368/540W
10) 0.62mi - 5:00(8:03/mi) 137/144bpm [1103b/mi] 71cal 397/480W
11) 0.62mi - 4:50(7:47/mi) 136/143bpm [1058b/mi] 66cal 378/569W
12) 0.62mi - 4:48(7:44/mi) 135/142bpm [1043b/mi] 65cal 387/485W
13) 0.62mi - 5:16(8:28/mi) 137/140bpm [1160b/mi] 72cal 416/589W
14) 0.62mi - 5:28(8:48/mi) 137/142bpm [1206b/mi] 73cal 412/583W
15) 0.62mi - 5:33(8:56/mi) 138/143bpm [1232b/mi] 74cal 404/480W
16) 0.62mi - 5:03(8:08/mi) 134/138bpm [1089b/mi] 65cal 410/571W
17) 0.62mi - 5:25(8:44/mi) 135/141bpm [1179b/mi] 70cal 400/623W
18) 0.12mi - 1:00(8:32/mi) 132/134bpm [1126b/mi] 13cal 388/501W
5:15 5:14 4:51 4:47 4:35 5:27 4:57 4:42 4:39 5:00 4:50 4:48 5:16 5:28 5:33 5:03 5:25 1:00
Mark J 🇳🇿
Not so far away from my old college stomping ground of Greenhithe and Gravesend. Nice trot out, that.
Alun
Yep, just a few more miles up the road...

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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.
0.50 4:12 4:12 8:24 115 71-124 966 150 148-156 401 331-461 10/4
1.00 8:36 4:24 8:48 126 119-130 1109 149 146-162 415 103-482 19/2
1.50 12:25 3:49 7:38 123 116-128 938 150 148-152 402 354-445 7/22
2.00 16:26 4:01 8:01 127 117-135 1019 149 146-152 397 290-534 15/19
2.50 20:13 3:47 7:35 135 123-143 1023 151 148-154 403 325-475 12/13
3.00 23:54 3:41 7:22 131 128-142 965 149 148-154 353 280-392 0/29
3.50 28:18 4:25 8:49 136 130-142 1200 146 142-152 384 329-475 28/6
4.00 32:18 3:59 7:59 133 127-138 1061 147 144-152 370 277-487 10/17
4.50 36:13 3:56 7:51 134 126-139 1052 147 136-152 383 334-452 11/8
5.00 40:00 3:47 7:33 132 126-138 998 148 144-150 375 303-528 8/20
5.50 43:44 3:44 7:28 133 127-137 994 148 148-152 371 300-540 8/32
6.00 47:34 3:50 7:40 135 128-140 1036 149 146-154 374 300-480 15/14
6.50 51:41 4:06 8:12 137 127-144 1124 147 144-152 402 300-569 18/17
7.00 55:37 3:56 7:53 138 133-142 1087 148 142-152 389 315-516 17/20
7.50 59:25 3:48 7:37 134 127-142 1020 148 146-150 381 271-485 15/25
8.00 1:03:38 4:12 8:25 136 132-140 1144 148 144-152 421 314-589 24/9
8.50 1:07:58 4:21 8:41 136 129-142 1181 147 144-150 404 330-538 24/13
9.00 1:12:34 4:36 9:12 139 135-143 1279 146 140-150 414 312-583 25/4
9.50 1:16:48 4:14 8:28 134 129-139 1134 146 144-150 409 319-571 16/11
10.00 1:20:50 4:02 8:03 134 130-138 1079 147 144-150 395 283-549 14/20
10.50 1:25:16 4:26 8:52 136 129-141 1205 147 140-152 405 242-623 20/12
10.68 1:26:49 1:33 8:35 132 129-134 1132 147 144-148 398 310-501 4/4

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    133 avge / 144 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    28 4.8% 9:21
    26 2.7% 9:05
    25 1.7% 8:35
    19 5.4% 9:17
    17 3.8% 8:34
    11 5.0% 8:23

  • Cadence Distribution

    148 avge / 162 max Stride Length: 134cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 69.9 148 7.6 1:00:41 7:56
    Walk 30.1 145 3 26:06 8:36
    Still 0.0 - - 2 -

  • Power Distribution

    394W (623 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:47 7:12 48.63% More
    800m 3:39 7:21 56.72% More
    1km 4:34 7:22 58.97% More
    Mile 7:27 7:27 61.42% More
    5k 23:59 7:43 65.08% More
    5 miles 38:58 7:48 65.39% More
    10k 48:32 7:49 65.65% More
    10 miles 1:20:49 8:05 65.27% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:55 6:55 66.21
    5km 23:14 7:29 67.15
    5M 38:37 7:43 65.98
    10km 48:42 7:50 65.42
    10M 1:20:57 8:06 65.16
    Half 1:48:00 8:15 64.18
    20M 2:49:41 8:29 64.73
    Mara 3:46:24 8:38 64.69

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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