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Wed 18th Dec 2024 at 6:08am by Ness

Run > Long Run
  • Good
  • v windy
  • cold
  • Time
    1:32:21
  • Miles
    8.00
  • Min/mi
    11:33
  • Pacing
    95%
  • WAVA
    51.76
  • Stride(cm)
    83
  • Cals
    789
  • Cadence
    169
  • BPM
    136
  • %MHR
    73.7
  • B/mi
    1575
  • Asc(m)
    212
  • Hillscore
    14
  • Surface
    Road

Notes & Comments

Gentle paced longer run. Very windy this morning and that slowed me down a bit....
1) 1mi - 11:53(11:53/mi) 124/143bpm [1474b/mi] 103cal
2) 1mi - 11:25(11:25/mi) 141/149bpm [1609b/mi] 99cal
3) 1mi - 11:20(11:20/mi) 139/147bpm [1576b/mi] 94cal
4) 1mi - 11:33(11:33/mi) 139/149bpm [1606b/mi] 100cal
5) 1mi - 11:53(11:53/mi) 140/150bpm [1663b/mi] 104cal
6) 1mi - 11:22(11:22/mi) 135/144bpm [1534b/mi] 89cal
7) 1mi - 11:11(11:11/mi) 139/160bpm [1555b/mi] 99cal
8) 1mi - 11:42(11:42/mi) 139/147bpm [1626b/mi] 101cal
9) 0mi - 2(11:38/mi) 146/146bpm [1698b/mi]
11:53 11:25 11:20 11:33 11:53 11:22 11:11 11:42 2
Jaks
Well done Ness 👏
Ness
Thanks x
LipGloss
Wow well done in this weather
Ness
Thanks x
AndyJ57
Well done 👏
Autumnleaves
Nice one :)
Rosehip
well done :)
Ness
Thanks 😊
Velociraptor
Well done 😀
Ness
Thanks 😊
geordiegirl
well done going out in it, I need to channel my inner Ness!
WtnMel
Ooh, well done for battling the wind
Alice the Camel
Windy but warm if it’s anything like here!
Ness
Thanks all 😊
Hopefully when you're through the tough period work-wise, GG, it'll get easier x
It was very mild, AtC.
Sigh
Well done!
Ness
Thanks 😊

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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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.
0.25 2:50 2:50 11:19 108 72-118 1221 164 158-168 6/9
0.50 5:57 3:07 12:28 126 116-143 1572 166 162-168 8/5
0.75 8:48 2:51 11:24 133 125-142 1516 168 164-174 20/1
1.00 11:52 3:05 12:18 130 116-141 1599 167 164-170 6/17
1.25 14:40 2:48 11:11 141 136-147 1576 168 166-172 17/2
1.50 17:32 2:52 11:28 138 133-145 1583 169 166-172 13/8
1.75 20:34 3:02 12:07 142 136-148 1720 169 166-172 5/22
2.00 23:17 2:44 10:54 143 136-149 1559 171 168-174 10/3
2.25 26:12 2:55 11:41 141 136-146 1646 169 166-172 14/7
2.50 28:58 2:46 11:03 141 132-146 1557 170 168-172 1/20
2.75 31:51 2:53 11:33 136 131-139 1571 171 168-174 18/6
3.00 34:37 2:46 11:03 139 137-144 1537 171 168-174 3/18
3.25 37:29 2:52 11:28 137 134-140 1571 170 164-174 7/9
3.50 40:18 2:49 11:16 140 133-146 1578 171 168-174 5/14
3.75 43:07 2:49 11:15 139 136-142 1564 171 168-174 7/5
4.00 46:10 3:04 12:14 142 137-147 1737 168 166-174 6/10
4.25 49:11 3:01 12:03 145 140-150 1748 168 166-170 17/8
4.50 52:06 2:55 11:40 139 135-144 1623 170 166-172 17/2
4.75 55:05 2:58 11:54 138 135-140 1641 169 166-172 10/5
5.00 58:03 2:58 11:54 137 136-138 1630 169 168-172 8/6
5.25 1:00:50 2:47 11:08 138 134-144 1537 171 166-174 11/8
5.50 1:03:36 2:46 11:03 134 130-140 1481 170 164-174 3/22
5.75 1:06:28 2:52 11:30 134 131-136 1540 170 168-174 4/15
6.00 1:09:25 2:57 11:47 134 128-141 1578 168 166-170 3/7
6.25 1:12:13 2:48 11:11 132 129-138 1476 171 168-174 10/5
6.50 1:14:59 2:46 11:04 134 128-142 1482 171 168-174 2/11
6.75 1:17:51 2:52 11:29 141 137-145 1618 171 168-174 11/3
7.00 1:20:36 2:46 11:02 147 135-159 1623 171 166-174 4/7
7.25 1:23:36 2:59 11:57 139 134-146 1660 169 166-172 13/5
7.50 1:26:27 2:52 11:27 144 140-147 1649 170 166-174 9/7
7.75 1:29:21 2:53 11:34 134 130-140 1549 171 166-174 6/8
8.00 1:32:22 3:01 +3 12:04 140 134-147 1689 167 84-174 14/1
8.00 1:32:24 2 12:03 146 146-146 1760 170 170-170 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 159 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    28 5.4% 12:34
    26 5.9% 12:12
    23 5.3% 12:03
    19 4.1% 12:11
    17 5.3% 12:02
    13 5.0% 11:57

  • Cadence Distribution

    169 avge / 174 max Stride Length: 83cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 169 8 1:32:19 11:32
    Walk 0.1 84 0 4 1:45:11
    Still 0.0 - - 1 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:38 10:35 39.31% More
    800m 5:26 10:56 42.76% More
    1km 6:53 11:04 43.94% More
    Mile 11:11 11:11 45.67% More
    5k 35:25 11:24 50.38% More
    5 miles 57:15 11:27 50.97% More
    10k 1:11:15 11:28 51.33% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:46 9:46 52.29
    5km 33:15 10:42 53.66
    5M 55:35 11:07 52.50
    10km 1:10:18 11:19 52.02
    10M 1:57:31 11:45 51.39
    Half 2:37:19 12:01 50.21
    20M 4:08:26 12:25 50.18
    Mara 5:32:33 12:42 49.75

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