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Sun 19th Jan 2025 at 9:37am by Alun

Run > Long Run
  • cold
  • Time
    1:47:35
  • Miles
    13.70
  • Min/mi
    7:51
  • Pacing
    94.4%
  • WAVA
    68.08
  • Stride(cm)
    134
  • Cals
    1493
  • Watts
    393
  • Cadence
    153
  • BPM
    128
  • %MHR
    73.4
  • B/mi
    1003
  • Asc(m)
    250
  • Hillscore
    24
  • Surface
    Road

Notes & Comments

Sunday Morning Long Run
13¾ chatty miles with Richard Kerswill​, Hempstead, Bredhurst, Yelsted, South Street, Stockbury, Hartlip, Queen Down Warren, Farthing Corner, Bredhurst and Hempstead.
53 miles for the week. 🏃💪

1) 0.4mi - 3:17(8:09/mi) 114/123bpm [929b/mi] 41cal 370/458W
2) 0.62mi - 4:49(7:46/mi) 123/129bpm [955b/mi] 69cal 419/469W
3) 0.62mi - 4:49(7:46/mi) 125/137bpm [970b/mi] 68cal 406/524W
4) 0.62mi - 4:47(7:43/mi) 123/128bpm [948b/mi] 67cal 400/467W
5) 0.62mi - 4:38(7:27/mi) 117/126bpm [873b/mi] 56cal 343/409W
6) 0.62mi - 4:46(7:40/mi) 127/140bpm [974b/mi] 66cal 400/553W
7) 0.62mi - 5:07(8:14/mi) 134/148bpm [1103b/mi] 75cal 445/557W
8) 0.62mi - 5:03(8:07/mi) 137/144bpm [1113b/mi] 74cal 419/547W
9) 0.62mi - 4:46(7:40/mi) 131/137bpm [1004b/mi] 67cal 397/565W
10) 0.62mi - 4:39(7:30/mi) 128/134bpm [959b/mi] 62cal 369/405W
11) 0.62mi - 4:41(7:32/mi) 126/133bpm [950b/mi] 62cal 368/441W
12) 0.62mi - 4:35(7:22/mi) 121/126bpm [891b/mi] 58cal 344/411W
13) 0.62mi - 4:52(7:50/mi) 124/139bpm [970b/mi] 65cal 377/513W
14) 0.62mi - 5:05(8:10/mi) 134/143bpm [1095b/mi] 74cal 429/554W
15) 0.62mi - 5:13(8:23/mi) 134/143bpm [1123b/mi] 74cal 418/495W
16) 0.22mi - 1:43(7:50/mi) 139/144bpm [1088b/mi] 26cal 431/487W
17) 0.62mi - 4:57(7:58/mi) 134/141bpm [1068b/mi] 70cal 404/491W
18) 0.62mi - 4:58(7:59/mi) 131/135bpm [1046b/mi] 69cal 401/440W
19) 0.62mi - 4:55(7:54/mi) 129/132bpm [1020b/mi] 71cal 394/459W
20) 0.62mi - 4:51(7:48/mi) 129/134bpm [1006b/mi] 67cal 371/488W
21) 0.62mi - 4:52(7:49/mi) 126/131bpm [986b/mi] 69cal 365/440W
22) 0.62mi - 4:49(7:46/mi) 127/132bpm [986b/mi] 68cal 359/385W
23) 0.62mi - 5:10(8:18/mi) 127/132bpm [1055b/mi] 72cal 392/521W
24) 0.03mi - 14(9:19/mi) 131/132bpm [1221b/mi] 3cal 373/422W
3:17 4:49 4:49 4:47 4:38 4:46 5:07 5:03 4:46 4:39 4:41 4:35 4:52 5:05 5:13 1:43 4:57 4:58 4:55 4:51 4:52 4:49 5:10 14

Map
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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.
0.40 3:15 3:15 8:04 114 65-123 919 147 0-162 370 0-458 8/2
1.02 8:05 4:50 7:47 122 115-129 949 157 152-160 418 343-469 13/3
1.64 12:53 4:48 7:45 125 116-137 970 156 150-160 406 311-524 15/12
2.26 17:40 4:47 7:43 123 118-128 949 155 152-158 400 347-467 9/4
2.88 22:18 4:38 7:27 117 100-126 873 155 150-168 343 209-409 1/52
3.51 27:04 4:46 7:40 127 116-140 974 154 152-158 400 329-553 16/18
4.13 32:10 5:07 8:14 134 121-148 1103 154 148-158 445 288-557 41/12
4.75 37:13 5:02 8:07 137 121-144 1113 153 150-160 419 302-547 29/10
5.37 41:58 4:45 7:39 131 124-137 1003 153 150-156 397 345-565 7/10
5.99 46:37 4:39 7:30 128 123-134 959 154 152-158 369 331-405 1/16
6.61 51:17 4:40 7:33 126 118-133 950 154 152-156 368 334-441 2/17
7.23 55:51 4:34 7:23 121 117-126 893 154 122-158 344 161-411 0/38
7.85 1:00:42 4:51 7:50 124 119-139 971 154 150-156 377 297-513 17/20
8.47 1:05:46 5:04 8:10 134 124-143 1095 152 148-156 429 340-554 25/5
9.09 1:10:58 5:12 8:23 134 129-143 1124 152 148-158 418 353-495 30/1
9.31 1:12:41 1:43 7:48 140 137-144 1092 154 152-158 432 375-487 9/0
9.93 1:17:38 4:56 7:58 134 129-141 1069 152 148-154 404 348-491 14/2
10.55 1:22:35 4:57 7:59 131 126-135 1047 152 142-154 401 275-440 10/1
11.17 1:27:29 4:54 7:54 129 125-132 1020 152 148-156 394 343-459 6/3
11.79 1:32:19 4:50 7:48 129 121-134 1006 152 148-156 371 269-488 8/17
12.41 1:37:10 4:51 7:49 126 122-131 986 152 150-156 365 309-440 3/12
13.03 1:41:59 4:49 7:46 127 121-132 986 153 148-158 359 333-385 1/15
13.65 1:47:08 5:09 8:18 127 122-132 1055 151 148-156 392 330-521 16/9
13.67 1:47:22 14 +1 9:31 131 129-132 1246 148 142-152 375 325-422 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    128 avge / 148 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    86 1.5% 8:03
    38 3.8% 8:24
    24 8.2% 8:34
    21 5.1% 8:36
    16 4.1% 8:15
    15 2.6% 8:46

  • Cadence Distribution

    153 avge / 168 max Stride Length: 134cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.3 153 13.5 1:45:43 7:50
    Walk 1.7 147 0.2 1:52 9:01

  • Power Distribution

    393W (565 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:47 7:10 48.84% More
    800m 3:36 7:14 57.54% More
    1km 4:32 7:18 59.53% More
    Mile 7:22 7:22 62.21% More
    5k 23:21 7:31 66.83% More
    5 miles 38:23 7:41 66.39% More
    10k 47:40 7:40 66.85% More
    10 miles 1:18:09 7:49 67.50% More
    Half 1:42:28 7:49 68.17% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:34 6:34 69.74
    5km 22:04 7:06 70.70
    5M 36:40 7:20 69.49
    10km 46:15 7:27 68.89
    10M 1:16:52 7:41 68.62
    Half 1:42:34 7:50 67.58
    20M 2:41:08 8:03 68.16
    Mara 3:35:00 8:12 68.12

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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