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Fri 6th Dec 2024 at 10:04am by hellen

Run > Long Run
  • Time
    2:45:00
  • Miles
    18.10
  • Min/mi
    9:07
  • WAVA
    63.76
  • Stride(cm)
    99
  • Cals
    1676
  • Watts
    249
  • Cadence
    178
  • BPM
    140
  • %MHR
    81.4
  • B/mi
    1276
  • Asc(m)
    156
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

1) 1mi - 9:02(9:02/mi) 134/151bpm [1210b/mi] 90cal 233/277W
2) 1mi - 8:52(8:52/mi) 146/152bpm [1294b/mi] 95cal 238/278W
3) 1mi - 8:57(8:57/mi) 144/148bpm [1288b/mi] 96cal 242/270W
4) 1mi - 8:59(8:59/mi) 147/152bpm [1320b/mi] 96cal 251/291W
5) 1mi - 8:59(8:59/mi) 141/151bpm [1266b/mi] 90cal 235/286W
6) 1mi - 9:05(9:05/mi) 149/155bpm [1353b/mi] 97cal 258/355W
7) 1mi - 8:57(8:57/mi) 144/157bpm [1290b/mi] 89cal 253/319W
8) 1mi - 9:05(9:05/mi) 137/144bpm [1244b/mi] 90cal 255/318W
9) 1mi - 9:02(9:02/mi) 144/149bpm [1300b/mi] 93cal 266/315W
10) 1mi - 9:00(9:00/mi) 147/152bpm [1324b/mi] 92cal 255/328W
11) 1mi - 8:53(8:53/mi) 141/151bpm [1253b/mi] 91cal 263/317W
12) 1mi - 9:05(9:05/mi) 141/147bpm [1280b/mi] 94cal 244/299W
13) 1mi - 9:36(9:36/mi) 129/145bpm [1238b/mi] 88cal 239/294W
14) 1mi - 9:31(9:31/mi) 135/145bpm [1284b/mi] 93cal 236/312W
15) 1mi - 9:07(9:07/mi) 138/148bpm [1259b/mi] 93cal 253/312W
16) 1mi - 9:19(9:19/mi) 136/143bpm [1267b/mi] 91cal 266/340W
17) 1mi - 9:21(9:21/mi) 134/147bpm [1252b/mi] 94cal 229/267W
18) 1mi - 9:19(9:19/mi) 134/143bpm [1248b/mi] 96cal 244/326W
19) 0.1mi - 52(9:04/mi) 134/136bpm [1214b/mi] 8cal 226/257W
9:02 8:52 8:57 8:59 8:59 9:05 8:57 9:05 9:02 9:00 8:53 9:05 9:36 9:31 9:07 9:19 9:21 9:19 52

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 4:28 4:28 8:57 124 82-138 1110 180 176-184 230 215-277 0/15
1.00 9:01 4:33 9:06 144 137-151 1309 179 176-184 240 217-271 7/5
1.50 13:28 4:26 8:53 149 145-152 1323 180 176-186 244 223-278 6/6
2.00 17:59 4:32 +6 9:04 144 141-152 1304 178 172-184 234 223-266 2/11
2.50 22:29 4:29 8:59 144 142-146 1293 177 172-184 240 215-270 3/5
3.00 26:56 4:27 8:55 145 143-148 1292 178 176-180 243 234-253 6/3
3.50 31:25 4:29 8:58 147 144-150 1318 178 176-180 247 220-269 5/6
4.00 35:55 4:30 9:00 148 143-152 1332 177 172-180 255 230-291 9/4
4.50 40:30 4:35 +13 9:10 144 136-151 1319 178 176-184 241 208-267 4/8
5.00 48:51 8:21 +3:45 16:42 139 98-151 2322 177 174-180 243 185-286 9/2
5.50 53:25 4:34 9:09 147 143-155 1344 177 174-182 254 233-279 11/1
6.00 57:56 4:31 9:02 151 147-154 1364 177 174-180 263 211-355 13/6
6.50 1:02:28 4:32 9:04 149 141-157 1351 177 174-182 273 220-319 12/10
7.00 1:06:54 4:25 8:51 139 133-153 1229 177 174-180 231 207-254 1/21
7.50 1:11:23 4:29 8:59 138 133-142 1239 177 174-180 257 235-292 4/9
8.00 1:21:27 10:04 +5:29 20:09 137 100-144 2760 176 118-180 254 87-318 9/4
8.50 1:25:57 4:29 8:59 144 137-149 1293 178 172-184 266 228-315 3/12
9.00 1:30:29 4:33 9:05 145 143-148 1318 179 176-184 265 243-305 6/3
9.50 1:35:04 4:35 9:10 146 143-151 1338 177 174-180 273 243-328 10/2
10.00 1:40:34 5:29 +1:05 10:58 148 121-152 1624 178 110-184 238 95-316 1/12
10.50 1:46:28 5:54 +1:27 11:48 135 111-149 1593 180 172-188 265 237-317 7/3
11.00 1:50:54 4:26 8:53 147 138-151 1305 179 176-182 266 246-295 5/9
11.50 1:56:19 5:25 +58 10:50 137 113-147 1485 178 106-186 251 75-299 5/5
12.00 2:00:57 4:38 9:16 144 139-147 1334 178 174-184 239 219-260 3/6
12.50 2:40:33 39:36 +34:59 1:19:12 130 81-145 10295 176 96-180 250 72-294 10/3
13.00 2:46:43 6:11 +1:12 12:21 128 98-140 1581 178 172-186 238 173-266 5/4
13.50 2:51:36 4:53 +7 9:46 135 121-145 1318 177 166-180 227 78-243 3/6
14.00 2:57:37 6:00 +1:15 12:01 134 108-141 1609 178 174-184 251 193-312 7/2
14.50 3:02:28 4:51 +14 9:43 137 114-143 1330 178 172-184 264 189-312 8/2
15.00 3:08:01 5:33 +1:03 11:06 140 123-148 1554 178 166-184 251 198-289 2/8
15.50 3:14:29 6:28 +1:55 12:55 132 94-140 1706 179 174-186 272 253-305 9/2
16.00 3:19:15 4:47 9:34 140 137-143 1338 177 172-182 266 227-340 17/6
16.50 3:23:59 4:43 9:27 143 140-147 1351 177 170-182 233 172-267 6/13
17.00 3:29:57 5:59 +1:21 11:57 126 114-147 1506 177 90-180 230 54-260 4/8
17.50 3:34:44 4:46 9:33 134 126-143 1279 178 168-184 255 221-326 17/1
18.00 3:41:10 6:26 +1:54 12:53 133 128-141 1713 178 176-184 233 203-275 6/12
18.10 3:42:03 53 9:08 134 133-136 1225 178 176-182 226 198-257 0/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 157 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    26 2.5% 9:32
    21 1.1% 12:12
    18 2.0% 9:32
    11 2.3% 9:20
    10 1.3% 9:14

  • Cadence Distribution

    178 avge / 188 max Stride Length: 99cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 78.5 177 18.1 2:44:30 11:39
    Walk 4.4 105 0 11:45 5:57:44
    Pause 17.1 - - 45:48 -

  • Power Distribution

    249W (355 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:08 8:37 46.14% More
    800m 4:21 8:46 49.84% More
    1km 5:28 8:48 51.74% More
    Mile 8:51 8:51 54.47% More
    5k 27:47 8:57 60.65% More
    5 miles 48:50 9:46 56.34% More
    10k 59:44 9:37 57.69% More
    10 miles 1:40:32 10:03 56.51% More
    Half 2:47:39 12:48 44.58% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:05 6:05 79.28
    5km 22:08 7:07 76.14
    5M 38:04 7:37 72.29
    10km 48:46 7:51 70.67
    10M 1:23:54 8:23 67.71
    Half 1:54:08 8:43 65.03
    20M 3:04:53 9:15 63.22
    Mara 4:11:32 9:36 61.57
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