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Sun 1st Dec 2024 at 9:48am by Mark J 🇳🇿

Run > Long Run
  • warm
  • Time
    1:15:36
  • Miles
    9.45
  • Min/mi
    8:00
  • Pacing
    93.2%
  • WAVA
    65.12
  • Stride(cm)
    120
  • Cals
    900
  • Watts
    244
  • Cadence
    167
  • BPM
    137
  • %MHR
    79.4
  • B/mi
    1093
  • Asc(m)
    91
  • Hillscore
    2
  • Surface
    Mixed

Notes & Comments

Long run following the night before. A very late night, 2:30am oops, and four hours sleep are not conducive to productive running. Supposed to be a zone 2 easy but due to the weather being warm and my general tiredness, I couldn't keep low, so I just ran by what felt comfortable. In spite of that, I actually quite enjoyed today's run once I'd settled in to it.

Aches And pains:Left knee 1-2

Shoes: Asics GlideRide 3

Activity temperature via POD 2: 19°C ~ 27°C
179 Training Load
-- from COROS

1) 0.96km - 5:00(5:12/km) 113/125bpm [587b/km] 45cal 217/W 11.55/13.38kmph
2) 13.08km - 1:05:00(4:58/km) 138/147bpm [686b/km] 780cal 244/W 12.07/14.17kmph
3) 1.04km - 5:00(4:49/km) 148/152bpm [712b/km] 67cal 265/W 12.47/15.65kmph
4) 0.13km - 36(4:29/km) 147/149bpm [658b/km] 8cal 263/W 13.4/14.46kmph
5:00 1:05:00 5:00 36
Bowman 🇸🇪
A fun paced run, nice :)
Ness
Well done 👍
Jaks
Well done 👏
usc215 🇩🇪
a fast run at comfortable pace... perfect! :)
Mark J 🇳🇿
Thanks all. Appreciated as always.
riggys99
Well run
Alun
There was a lot of that about this weekend, 'tis the season...🤣

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.
0.60 5:01 5:01 8:24 113 -125 950 159 0-190 216 -256 43/18
8.72 1:10:21 1:05:19 +1 8:02 138 125-147 1110 168 0-174 244 0-355 97/99
9.36 1:15:21 5:00 +1 7:47 148 143-152 1152 168 164-180 264 51-328 16/0
9.44 1:15:56 35 +1 7:31 147 146-149 1104 173 166-178 253 0-290 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    137 avge / 152 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 1.6% 7:48

  • Cadence Distribution

    167 avge / 190 max Stride Length: 120cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 167 9.4 1:15:57 8:02
    Walk 0.0 80 0 1 13:25
    Still 0.0 - - 2 -

  • Power Distribution

    244W (355 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:48 7:15 48.02% More
    800m 3:47 7:38 54.18% More
    1km 4:46 7:40 56.13% More
    Mile 7:49 7:49 58.16% More
    5k 24:29 7:53 63.17% More
    5 miles 39:32 7:54 63.90% More
    10k 49:32 7:58 63.74% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:59 6:59 65.04
    5km 23:15 7:29 66.54
    5M 38:30 7:42 65.60
    10km 48:28 7:48 65.15
    10M 1:20:16 8:02 65.11
    Half 1:46:52 8:09 64.26
    20M 2:47:22 8:22 65.01
    Mara 3:42:49 8:30 65.12

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