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Sun 29th Jan 2023 at 6:53pm by depeche_mould

Run > Long Run
  • Time
    1:45:37
  • Miles
    12.44
  • Min/mi
    8:29
  • Pacing
    73.5%
  • WAVA
    52.83
  • Stride(cm)
    106
  • Cals
    929
  • Cadence
    179
  • BPM
    120
  • %MHR
    66.8
  • B/mi
    1020
  • Asc(m)
    406
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 5:15(5:15/km) 107/119bpm [562b/km] 40cal 11.42/13.23kmph
2) 1km - 4:41(4:41/km) 117/121bpm [549b/km] 45cal 12.79/13.17kmph
3) 1km - 5:08(5:08/km) 122/129bpm [627b/km] 54cal 11.67/13.07kmph
4) 1km - 6:34(6:34/km) 127/137bpm [834b/km] 72cal 9.14/12.8kmph
5) 1km - 5:12(5:12/km) 114/123bpm [593b/km] 43cal 11.55/13kmph
6) 1km - 5:22(5:22/km) 116/133bpm [623b/km] 46cal 11.18/13.44kmph
7) 1km - 5:11(5:11/km) 122/135bpm [632b/km] 54cal 11.58/13.3kmph
8) 1km - 4:50(4:50/km) 120/128bpm [580b/km] 43cal 12.42/12.83kmph
9) 1km - 4:51(4:51/km) 123/126bpm [597b/km] 44cal 12.37/13kmph
10) 1km - 4:45(4:45/km) 124/126bpm [589b/km] 45cal 12.63/13.1kmph
11) 1km - 4:47(4:47/km) 124/127bpm [594b/km] 44cal 12.53/12.9kmph
12) 1km - 5:01(5:01/km) 124/134bpm [621b/km] 45cal 11.97/12.77kmph
13) 1km - 5:22(5:22/km) 130/139bpm [698b/km] 55cal 11.18/12.23kmph
14) 1km - 6:08(6:08/km) 125/137bpm [767b/km] 53cal 9.78/12.7kmph
15) 1km - 6:46(6:46/km) 110/127bpm [745b/km] 47cal 8.86/13.5kmph
16) 1km - 4:55(4:55/km) 115/122bpm [566b/km] 35cal 12.19/12.93kmph
17) 1km - 5:03(5:03/km) 120/125bpm [606b/km] 37cal 11.89/12.5kmph
18) 1km - 5:28(5:28/km) 121/135bpm [662b/km] 42cal 10.96/12.36kmph
19) 1km - 5:04(5:04/km) 120/130bpm [609b/km] 40cal 11.83/12.26kmph
20) 1km - 4:59(4:59/km) 125/133bpm [622b/km] 43cal 12.06/12.93kmph
21) 0.03km - 14(8:46/km) 124/127bpm [1087b/km] 2cal 6.84/11.42kmph

Some hills. Rounding off a 60k week. Feeling weak and tired, unsurprisingly. Coughing again. Trying to recover as best a possible with massage gun, decent nutrition and the small matter of a little sleep tonight...(optimistic!)
5:15 4:41 5:08 6:34 5:12 5:22 5:11 4:50 4:51 4:45 4:47 5:01 5:22 6:08 6:46 4:55 5:03 5:28 5:04 4:59 14

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.50 4:13 4:13 8:25 105 75-119 885 179 172-186 16/27
1.00 8:04 3:51 7:43 114 106-118 879 180 164-186 11/18
1.50 11:53 3:49 7:39 120 117-121 917 181 180-186 23/14
2.00 16:23 4:30 9:00 125 116-131 1125 177 118-182 50/14
2.50 22:02 5:38 11:16 126 106-137 1421 176 114-190 27/17
3.00 25:57 3:56 7:51 112 105-121 880 179 168-182 8/44
3.50 29:42 3:45 7:29 116 108-124 868 178 172-182 7/44
4.00 34:36 4:54 9:48 123 100-135 1205 178 108-182 48/15
4.50 38:33 3:57 7:55 115 108-125 910 180 172-182 10/49
5.00 42:26 3:53 7:46 122 115-128 947 179 178-182 26/32
5.50 46:21 3:55 7:51 123 121-126 965 180 162-184 23/11
6.00 50:10 3:49 7:37 125 122-126 953 180 178-184 26/28
6.50 54:01 3:51 7:43 124 122-126 956 181 178-182 25/18
7.00 57:52 3:50 7:41 124 121-126 952 180 172-184 26/33
7.50 1:01:56 4:04 8:08 124 119-133 1009 181 178-184 47/18
8.00 1:06:21 4:25 8:49 131 120-139 1156 179 170-182 27/21
8.50 1:10:36 4:16 8:31 124 118-133 1056 180 124-184 42/17
9.00 1:16:49 6:13 12:25 120 93-136 1491 175 112-184 36/34
9.50 1:21:20 4:31 9:01 107 97-121 966 179 166-184 6/57
10.00 1:25:18 3:58 7:56 116 110-122 921 180 176-186 16/30
10.50 1:29:22 4:05 8:09 119 113-124 970 180 172-182 24/20
11.00 1:34:13 4:51 +22 9:41 121 100-135 1173 181 176-184 28/21
11.50 1:38:15 4:02 8:04 119 113-125 960 181 178-184 21/31
12.00 1:42:17 4:02 8:05 121 116-130 978 181 172-186 32/32
12.44 1:45:59 3:42 8:20 126 117-133 1049 178 118-184 26/28

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    120 avge / 139 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    29 13.7% 13:35
    26 14.0% 9:52
    15 7.3% 9:00
    10 7.1% 8:57

  • Cadence Distribution

    179 avge / 190 max Stride Length: 106cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.0 179 12.4 1:42:48 8:19
    Walk 0.9 116 0 54 18:11
    Still 1.8 - - 1:55 -
    Pause 0.3 - - 22 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:47 7:10 42.24% More
    800m 3:42 7:27 46.53% More
    1km 4:39 7:30 48.45% More
    Mile 7:34 7:34 51.44% More
    5k 24:08 7:46 54.87% More
    5 miles 39:50 7:58 54.00% More
    10k 50:28 8:07 53.25% More
    10 miles 1:24:26 8:27 52.58% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:18 7:18 53.37
    5km 24:16 7:49 54.56
    5M 40:11 8:02 53.52
    10km 50:36 8:09 53.12
    10M 1:23:48 8:23 52.99
    Half 1:51:34 8:31 52.25
    20M 2:54:43 8:44 52.86
    Mara 3:52:36 8:53 52.95

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