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Sun 12th May 2024 at 9:22am by usc215 🇩🇪

Run > Long Run
  • Good
  • Time
    1:48:56
  • Miles
    13.34
  • Min/mi
    8:10
  • Pacing
    91.3%
  • WAVA
    65.84
  • Stride(cm)
    123
  • Cals
    1523
  • Watts
    357
  • Cadence
    160
  • BPM
    149
  • %MHR
    90.8
  • B/mi
    1216
  • Asc(m)
    124
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

perfect weather for HM: lovely sunny 17°C

HR zone 4 for new HM-PB ... very happy with this pace :)
The high mileage of the last few weeks is paying off

1) 1km - 5:15(5:15/km) 131/147bpm [687b/km] 66cal 363/463W
2) 1km - 4:55(4:55/km) 142/147bpm [699b/km] 67cal 363/436W
3) 1km - 4:50(4:50/km) 143/147bpm [690b/km] 67cal 364/417W
4) 1km - 5:01(5:01/km) 146/150bpm [732b/km] 70cal 380/467W
5) 1km - 5:10(5:10/km) 149/153bpm [771b/km] 73cal 388/456W
6) 1km - 5:03(5:03/km) 147/151bpm [742b/km] 70cal 361/413W
7) 1km - 5:01(5:01/km) 152/155bpm [762b/km] 73cal 383/452W
8) 1km - 5:06(5:06/km) 153/156bpm [781b/km] 72cal 350/394W
9) 1km - 5:15(5:15/km) 148/157bpm [776b/km] 72cal 351/458W
10) 1km - 5:02(5:02/km) 150/153bpm [756b/km] 71cal 355/410W
11) 1km - 5:02(5:02/km) 152/156bpm [764b/km] 72cal 361/402W
12) 1km - 5:08(5:08/km) 151/153bpm [776b/km] 72cal 348/409W
13) 1km - 5:14(5:14/km) 151/153bpm [789b/km] 73cal 338/412W
14) 1km - 5:16(5:16/km) 153/157bpm [805b/km] 75cal 357/445W
15) 1km - 5:06(5:06/km) 148/152bpm [754b/km] 70cal 342/397W
16) 1km - 4:58(4:58/km) 152/155bpm [754b/km] 71cal 355/381W
17) 1km - 5:27(5:27/km) 148/153bpm [807b/km] 71cal 306/379W
18) 1km - 4:54(4:54/km) 151/156bpm [739b/km] 69cal 353/427W
19) 1km - 4:55(4:55/km) 153/156bpm [753b/km] 71cal 354/367W
20) 1km - 5:03(5:03/km) 154/157bpm [778b/km] 73cal 363/450W
21) 1km - 5:03(5:03/km) 156/158bpm [788b/km] 74cal 364/434W
22) 0.46km - 2:14(4:50/km) 150/153bpm [724b/km] 31cal 325/368W
5:15 4:55 4:50 5:01 5:10 5:03 5:01 5:06 5:15 5:02 5:02 5:08 5:14 5:16 5:06 4:58 5:27 4:54 4:55 5:03 5:03 2:14
riggys99
Nice run
Jaks
Congrats on your PB. Well done 👏
riggys99
Well done on the PB. Hard work paying off
usc215 🇩🇪
Thanks Jaks & riggys99 :)
tipsku
Congratulations on your PB. You just did that on your training run? Wow! That's amazing dedication. Your pacing is very even, too, finishing strong. I am struggling with motivating myself to go that hard in training, I need races for that :-)
usc215 🇩🇪
this is part of my sub-4h marathon training. In the fall I want to run a marathon with my son... he will be faster than me, but his lead should be as small as possible ;)
usc215 🇩🇪
btw... thank you very much, tipsku :)

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.
0.50 4:11 4:11 8:23 128 77-141 1072 164 160-168 358 39-463 15/6
1.00 8:14 4:03 8:06 143 139-147 1158 164 160-166 385 300-456 13/4
1.50 12:11 3:57 7:53 141 138-143 1112 166 164-170 354 322-391 3/8
2.00 16:08 3:57 7:55 144 142-147 1139 165 162-168 378 335-429 9/2
2.50 20:07 3:59 7:57 146 142-150 1161 165 162-168 377 341-467 8/4
3.00 24:16 4:09 8:18 148 145-152 1227 165 162-168 395 332-456 12/2
3.50 28:21 4:05 8:10 147 142-153 1201 162 160-166 350 295-402 8/7
4.00 32:26 4:05 8:10 151 146-155 1233 162 160-170 390 349-452 12/3
4.50 36:32 4:06 8:12 152 149-156 1246 162 160-166 370 318-394 8/5
5.00 40:35 4:04 8:07 152 147-156 1234 161 158-170 349 288-427 11/7
5.50 44:50 4:15 8:30 147 137-157 1250 157 106-214 341 81-458 7/15
6.00 48:52 4:01 8:03 150 148-152 1207 160 158-166 363 329-419 4/6
6.50 52:58 4:06 8:13 151 147-154 1240 159 158-162 361 321-398 7/4
7.00 57:07 4:09 8:18 151 146-156 1252 159 102-162 356 55-406 8/6
7.50 1:01:07 4:00 8:00 151 149-153 1208 160 158-166 353 309-409 4/11
8.00 1:05:24 4:17 8:35 151 142-153 1296 155 106-166 339 110-412 6/5
8.50 1:09:33 4:09 8:18 153 150-157 1269 160 156-164 370 320-445 11/5
9.00 1:13:49 4:16 8:32 150 144-156 1280 159 156-166 341 281-397 12/8
9.50 1:17:47 3:58 7:56 149 145-153 1182 160 158-166 344 267-370 4/13
10.00 1:21:47 4:00 8:00 153 150-155 1225 160 156-166 350 306-381 6/10
10.50 1:26:17 4:29 8:58 146 129-153 1310 152 108-230 297 97-360 4/10
11.00 1:30:13 3:56 7:52 152 146-156 1196 160 156-164 354 323-427 5/14
11.50 1:34:13 4:00 8:00 152 150-156 1216 160 156-164 355 330-374 5/6
12.00 1:38:09 3:57 7:53 153 152-156 1207 160 156-162 356 330-376 3/10
12.50 1:42:15 4:06 8:11 155 152-158 1269 159 154-162 369 313-450 9/6
13.00 1:46:21 4:06 8:12 156 152-158 1279 158 156-160 361 328-434 10/3
13.34 1:48:57 2:36 7:44 151 148-154 1168 159 156-164 326 273-368 0/22

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    149 avge / 158 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    18 3.0% 8:46
    14 1.1% 8:14
    13 1.3% 8:19
    12 2.5% 8:56

  • Cadence Distribution

    160 avge / 230 max Stride Length: 123cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.5 161 13.2 1:47:18 8:06
    Walk 1.5 109 0.1 1:38 17:22
    Still 0.0 - - 1 -

  • Power Distribution

    357W (467 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:48 7:14 48.76% More
    800m 3:47 7:37 55.10% More
    1km 4:47 7:42 57.59% More
    Mile 7:44 7:44 61.76% More
    5k 24:42 7:57 63.71% More
    5 miles 40:30 8:06 63.51% More
    10k 50:23 8:06 63.82% More
    10 miles 1:21:42 8:10 64.73% More
    Half 1:46:57 8:10 65.86% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:59 6:59 68.32
    5km 23:15 7:29 67.68
    5M 38:30 7:42 66.81
    10km 48:28 7:48 66.34
    10M 1:20:16 8:02 65.89
    Half 1:46:51 8:09 65.38
    20M 2:47:20 8:22 65.41
    Mara 3:42:47 8:30 65.76
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