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Sun 24th Nov 2024 at 9:21am by Mark J 🇳🇿

Run > Long Run
  • Time
    1:30:30
  • Miles
    11.19
  • Min/mi
    8:05
  • Pacing
    95.7%
  • WAVA
    64.62
  • Stride(cm)
    118
  • Cals
    1103
  • Watts
    246
  • Cadence
    169
  • BPM
    136
  • %MHR
    78.4
  • B/mi
    1096
  • Asc(m)
    120
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

18k (Mostly) Zone 2 Easy Run

A 90 minute easy run today, a bit muggy but otherwise very pleasant. No issues at all, feeling good.

Aches and pains: Right Piriformis 2. Left hamstring a bit fat zero, we'll call that fixed. :)

Shoes: On CloudUltra 1

1) 0.94km - 5:00(5:19/km) 110/123bpm [585b/km] 47cal 209/W 11.28/12.12kmph
2) 15.99km - 1:20:00(5:00/km) 137/148bpm [686b/km] 984cal 247/W 11.99/14.52kmph
3) 0.98km - 5:00(5:05/km) 142/146bpm [721b/km] 66cal 254/W 11.81/13.04kmph
4) 0.1km - 30(5:12/km) 141/142bpm [733b/km] 6cal 255/W 11.55/13.04kmph
5:00 1:20:00 5:00 30
Fenland Flier
This is good to read and great pacing.
Mark J 🇳🇿
Cheers FF.
riggys99
Great news about the hammy good run
Mark J 🇳🇿
Cheers
Jaks
Good to hear your hamstring is fixed. Nice running 👏
Mark J 🇳🇿
Thank you
Bowman 🇸🇪
Nice to hear that a thing that seemed to be a bad injury wasn’t. Nice running!
Mark J 🇳🇿
This is where in pleased I have a low pain threshold. It stops me me quickly. 😁
Bowman 🇸🇪
:)
Ness
Great mileage. Well done 👍

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.
0.58 5:01 5:01 8:36 110 -123 945 161 0-196 208 -243 47/24
10.52 1:25:00 1:19:59 8:03 137 121-148 1103 169 162-178 247 181-394 125/121
11.13 1:30:05 5:05 +1 8:19 142 139-146 1181 168 164-172 252 0-291 14/0
11.18 1:30:33 28 +1 8:18 141 140-142 1170 169 168-172 258 131-277 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 148 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    29 1.4% 8:12

  • Cadence Distribution

    169 avge / 196 max Stride Length: 118cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 168 11.2 1:30:28 8:05
    Walk 0.1 145 0 5 11:40
    Still 0.0 - - 2 -

  • Power Distribution

    246W (394 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:53 7:35 45.90% More
    800m 3:50 7:42 53.61% More
    1km 4:49 7:44 56.26% More
    Mile 7:45 7:45 60.42% More
    5k 24:28 7:53 63.22% More
    5 miles 39:46 7:57 63.53% More
    10k 49:41 8:00 63.56% More
    10 miles 1:20:30 8:03 64.49% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:00 7:00 66.84
    5km 23:16 7:29 66.49
    5M 38:32 7:42 65.58
    10km 48:31 7:48 65.08
    10M 1:20:20 8:02 64.62
    Half 1:46:57 8:10 64.09
    20M 2:47:29 8:22 64.10
    Mara 3:42:59 8:31 64.41

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