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Sat 23rd Nov 2024 at 8:43am by Sampson

Run > General
  • drizzle
  • Time
    2:00:39
  • Miles
    13.91
  • Min/mi
    8:40
  • Pacing
    57.6%
  • WAVA
    51.70
  • Stride(cm)
    110
  • Cals
    1516
  • Watts
    316
  • Cadence
    169
  • BPM
    160
  • %MHR
    82.1
  • B/mi
    1389
  • Asc(m)
    260
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

Long run. Last minute change of Parkrun plans. 10 mins late. Trying to catch up. Otherwise easy!

1) 1km - 5:39(5:39/km) 145/162bpm [819b/km] 69cal 294/401W
2) 1km - 5:44(5:44/km) 162/170bpm [929b/km] 77cal 343/412W
3) 1km - 4:43(4:43/km) 172/180bpm [811b/km] 67cal 380/513W
4) 1km - 4:40(4:40/km) 169/184bpm [790b/km] 66cal 328/403W
5) 1km - 4:18(4:18/km) 172/180bpm [739b/km] 63cal 378/510W
6) 1km - 4:44(4:44/km) 181/186bpm [857b/km] 71cal 374/484W
7) 1km - 4:24(4:24/km) 176/183bpm [774b/km] 64cal 355/423W
8) 1km - 4:51(4:51/km) 180/186bpm [872b/km] 71cal 358/441W
9) 1km - 6:56(6:56/km) 153/173bpm [1061b/km] 71cal 247/326W
10) 1km - 5:54(5:54/km) 142/152bpm [838b/km] 63cal 287/437W
11) 1km - 5:21(5:21/km) 148/164bpm [792b/km] 65cal 300/369W
12) 1km - 5:51(5:51/km) 149/162bpm [872b/km] 67cal 284/366W
13) 1km - 5:25(5:25/km) 154/160bpm [835b/km] 65cal 272/307W
14) 1km - 5:36(5:36/km) 156/169bpm [874b/km] 68cal 283/339W
15) 1km - 5:30(5:30/km) 153/162bpm [841b/km] 66cal 278/367W
16) 1km - 5:20(5:20/km) 159/165bpm [849b/km] 66cal 285/343W
17) 1km - 5:30(5:30/km) 155/158bpm [853b/km] 65cal 280/373W
18) 1km - 5:32(5:32/km) 161/169bpm [892b/km] 70cal 328/436W
19) 1km - 5:34(5:34/km) 160/172bpm [891b/km] 67cal 329/411W
20) 1km - 5:26(5:26/km) 162/170bpm [881b/km] 66cal 339/398W
21) 1km - 5:38(5:38/km) 166/173bpm [934b/km] 71cal 324/441W
22) 1km - 5:47(5:47/km) 164/172bpm [950b/km] 72cal 314/463W
23) 0.39km - 2:14(5:47/km) 162/173bpm [938b/km] 26cal 327/427W
5:39 5:44 4:43 4:40 4:18 4:44 4:24 4:51 6:56 5:54 5:21 5:51 5:25 5:36 5:30 5:20 5:30 5:32 5:34 5:26 5:38 5:47 2:14
Raptors claws are coming to town
Well done 😀

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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 4:23 4:23 8:46 143 107-157 1253 178 98-190 304 89-401 22/14
1.00 9:27 5:05 10:09 158 143-169 1604 174 166-184 318 219-412 34/2
1.50 13:22 3:54 7:48 169 162-172 1319 176 174-182 366 319-448 20/9
2.00 17:06 3:44 7:29 175 166-183 1308 175 170-180 386 343-513 12/14
2.50 20:52 3:46 7:31 166 155-184 1249 169 162-176 314 215-389 4/44
3.00 24:14 3:23 6:46 172 162-180 1163 172 152-182 376 285-510 13/22
3.50 28:03 3:48 7:37 181 173-186 1378 173 170-178 370 311-484 31/8
4.00 31:49 3:46 7:32 180 173-184 1357 171 166-176 376 326-454 6/29
4.50 35:15 3:26 6:52 174 166-182 1194 172 164-178 361 307-441 15/9
5.00 39:25 4:10 8:20 179 165-186 1491 170 158-176 337 217-431 24/5
5.50 45:08 5:43 11:26 153 143-167 1750 160 156-164 248 184-326 4/27
6.00 49:51 4:43 9:27 144 136-152 1360 164 158-182 282 233-401 16/19
6.50 57:33 7:42 +3:16 15:24 146 123-164 2248 167 104-174 290 61-437 7/18
7.00 1:01:57 4:24 8:48 146 142-151 1285 167 162-170 296 245-348 10/22
7.50 1:06:42 4:45 9:30 150 135-162 1425 169 162-178 312 211-366 10/17
8.00 1:11:05 4:23 8:46 153 146-160 1340 168 160-176 272 251-307 7/10
8.50 1:15:36 4:31 9:02 157 149-169 1418 167 162-174 285 245-339 11/10
9.00 1:20:06 4:30 9:01 152 144-164 1370 167 86-174 280 122-367 8/16
9.50 1:24:19 4:13 8:25 157 150-165 1322 170 164-176 287 236-343 9/12
10.00 1:28:43 4:24 8:49 157 154-162 1384 168 160-176 279 244-324 8/10
10.50 1:33:08 4:25 8:50 155 152-158 1369 168 164-172 284 252-373 8/10
11.00 1:37:35 4:27 8:54 159 152-169 1416 165 158-174 324 261-436 19/12
11.50 1:42:06 4:31 9:02 161 157-166 1453 164 158-174 326 279-411 14/11
12.00 1:46:29 4:22 8:44 163 156-172 1425 167 160-176 336 292-381 16/14
12.50 1:50:54 4:26 8:51 161 155-169 1425 166 162-172 327 258-398 16/13
13.00 1:55:26 4:32 9:04 166 156-173 1506 165 154-172 335 251-441 27/6
13.50 1:59:56 4:30 9:00 166 160-173 1494 168 150-178 313 195-386 15/11
13.91 2:03:55 3:59 9:42 162 156-173 1571 166 90-174 335 34-463 23/10

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    160 avge / 186 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    43 3.0% 8:50
    25 2.4% 9:13
    16 3.2% 11:45
    14 3.3% 7:47
    14 4.3% 9:45
    12 3.3% 7:41

  • Cadence Distribution

    169 avge / 190 max Stride Length: 110cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.9 168 13.9 2:00:03 8:38
    Walk 2.8 98 0 3:27 3:51:18
    Still 0.3 - - 25 -

  • Power Distribution

    316W (513 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:37 6:31 46.16% More
    800m 3:21 6:44 51.01% More
    1km 4:13 6:47 53.02% More
    Mile 7:02 7:02 55.04% More
    5k 22:38 7:17 58.08% More
    5 miles 39:25 7:53 54.28% More
    10k 54:21 8:45 49.22% More
    10 miles 1:28:05 8:49 50.19% More
    Half 1:56:17 8:53 50.31% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:24 7:24 52.30
    5km 24:38 7:56 53.36
    5M 40:47 8:09 52.45
    10km 51:21 8:16 52.09
    10M 1:25:02 8:30 51.99
    Half 1:53:13 8:39 51.27
    20M 2:57:18 8:52 51.88
    Mara 3:56:03 9:01 51.96

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