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Mon 26th Aug 2024 at 8:21am by hillstrider

Run > Medium Long Run
  • Time
    1:26:35
  • Miles
    6.78
  • Min/mi
    12:46
  • WAVA
    50.96
  • Stride(cm)
    78
  • Cals
    751
  • Cadence
    163
  • BPM
    149
  • %MHR
    88.5
  • B/mi
    1898
  • Asc(m)
    27
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

A lovely run with some of the Monday Group round Ashlette Creek. It was tough running on stones etc along the shore. A nice change from the forest.

1) 1mi - 13:16(13:16/mi) 135/156bpm [1792b/mi] 103cal 4.52/5.78mph
2) 1mi - 11:25(11:25/mi) 151/163bpm [1725b/mi] 107cal 5.25/5.99mph
3) 1mi - 12:10(12:10/mi) 155/166bpm [1885b/mi] 113cal 4.93/6.37mph
4) 1mi - 14:54(14:54/mi) 142/162bpm [2116b/mi] 113cal 4.03/5.63mph
5) 1mi - 12:44(12:44/mi) 162/172bpm [2062b/mi] 122cal 4.71/6.12mph
6) 1mi - 12:07(12:07/mi) 163/175bpm [1974b/mi] 118cal 4.95/6.35mph
7) 0.78mi - 9:59(12:51/mi) 141/176bpm [1812b/mi] 75cal 4.67/6.7mph
13:16 11:25 12:10 14:54 12:44 12:07 9:59

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  • Elev
  • Cadence
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  • B/mi
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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. Ascent mtrs Asc.
0.25 3:27 3:27 13:49 134 101-155 1853 161 96-170 8/6
0.50 19:39 16:11 +13:06 1:04:45 132 90-149 8548 165 80-176 5/21
0.75 23:08 3:29 13:58 130 123-139 1815 168 82-176 6/5
1.00 26:22 3:14 12:55 137 126-150 1771 168 82-178 8/8
1.25 29:11 2:49 11:14 148 139-155 1663 170 156-176 7/7
1.50 33:07 3:57 +55 15:46 147 124-162 2319 165 84-178 11/10
1.75 35:51 2:44 10:54 151 140-162 1646 166 82-180 10/12
2.00 38:43 2:52 11:30 156 152-162 1793 166 84-172 9/9
2.25 41:54 3:11 +15 12:45 156 147-164 1988 167 80-176 9/10
2.50 44:53 2:59 11:55 155 149-161 1847 160 82-178 7/7
2.75 48:13 3:20 13:20 154 143-159 2053 153 82-174 10/8
3.00 51:08 2:55 11:40 153 142-160 1785 164 82-172 5/7
3.25 55:12 4:04 +31 16:17 148 130-155 2409 167 114-176 8/8
3.50 58:47 3:35 14:18 138 124-159 1973 156 76-170 6/7
3.75 1:06:02 7:15 +3:47 29:00 135 91-152 3914 156 98-176 7/7
4.00 1:10:21 4:19 17:16 144 123-162 2487 163 84-176 7/6
4.25 1:13:20 3:00 11:58 160 152-166 1916 169 86-178 3/2
4.50 1:16:12 2:52 11:29 161 157-165 1848 171 166-176 0/1
4.75 1:19:44 3:32 14:07 162 150-171 2287 157 80-176 2/2
5.00 1:23:04 3:20 13:21 163 157-169 2177 155 82-174 2/2
5.25 1:27:23 4:18 +1:01 17:13 155 131-166 2668 148 82-180 1/1
5.50 1:30:12 2:49 11:15 167 161-175 1880 170 164-176 4/3
5.75 1:33:14 3:03 12:10 165 154-175 2009 163 84-172 2/3
6.00 1:36:12 2:58 11:52 164 158-171 1946 157 82-178 10/10
6.25 1:39:32 3:20 +24 13:19 165 147-176 2198 168 84-178 9/9
6.50 1:58:24 18:52 +15:23 1:15:30 133 93-162 10041 154 80-176 18/6
6.75 2:01:41 3:16 13:05 130 124-136 1700 167 154-172 7/3
6.78 2:02:01 20 12:47 133 133-134 1700 164 160-168 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    149 avge / 176 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    17 2.4% 48:12

  • Cadence Distribution

    163 avge / 180 max Stride Length: 78cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 71.3 168 6.5 1:16:53 17:22
    Walk 5.8 97 0.3 9:04 28:51
    Still 0.4 - - 42 -
    Pause 22.5 - - 35:22 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:38 10:34 43.47% More
    800m 5:33 11:09 47.34% More
    1km 7:00 11:16 48.83% More
    Mile 11:38 11:38 49.91% More
    5k 40:46 13:07 48.66% More
    5 miles 1:09:39 13:56 46.24% More
    10k 1:38:54 15:55 40.61% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:15 9:15 62.81
    5km 34:48 11:12 57.01
    5M 1:00:40 12:08 53.09
    10km 1:18:12 12:35 51.37
    10M 2:16:20 13:38 49.05
    Half 3:06:53 14:16 47.17
    20M 5:06:23 15:19 45.63
    Mara 7:00:00 16:02 44.35

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