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Mon 17th Feb 2025 at 12:58pm by PongoNeil

Run > Medium Long Run
  • cold
  • Time
    1:32:09
  • Miles
    10.02
  • Min/mi
    9:12
  • Pacing
    92.1%
  • WAVA
    52.59
  • Stride(cm)
    107
  • Cals
    1176
  • Cadence
    164
  • BPM
    161
  • %MHR
    89.2
  • B/mi
    1477
  • Asc(m)
    146
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

1) 0.62mi - 6:04(9:46/mi) 138/155bpm [1347b/mi] 66cal
2) 0.62mi - 5:54(9:30/mi) 157/166bpm [1492b/mi] 74cal
3) 0.62mi - 5:21(8:37/mi) 150/158bpm [1292b/mi] 63cal
4) 0.62mi - 5:49(9:21/mi) 160/169bpm [1496b/mi] 73cal
5) 0.62mi - 5:37(9:02/mi) 161/171bpm [1454b/mi] 71cal
6) 0.62mi - 5:35(8:59/mi) 161/170bpm [1447b/mi] 71cal
7) 0.62mi - 5:44(9:13/mi) 166/173bpm [1530b/mi] 76cal
8) 0.62mi - 5:17(8:30/mi) 164/168bpm [1395b/mi] 68cal
9) 0.62mi - 5:28(8:49/mi) 167/172bpm [1471b/mi] 73cal
10) 0.62mi - 5:35(9:00/mi) 166/173bpm [1493b/mi] 74cal
11) 0.62mi - 5:36(9:00/mi) 168/176bpm [1512b/mi] 75cal
12) 0.62mi - 5:51(9:25/mi) 165/172bpm [1555b/mi] 75cal
13) 0.62mi - 6:03(9:44/mi) 167/174bpm [1624b/mi] 80cal
14) 0.62mi - 5:51(9:26/mi) 165/169bpm [1555b/mi] 76cal
15) 0.62mi - 5:54(9:30/mi) 166/170bpm [1577b/mi] 76cal
16) 0.62mi - 5:41(9:08/mi) 166/172bpm [1516b/mi] 74cal
17) 0.08mi - 49(10:05/mi) 173/175bpm [1744b/mi] 11cal
6:04 5:54 5:21 5:49 5:37 5:35 5:44 5:17 5:28 5:35 5:36 5:51 6:03 5:51 5:54 5:41 49

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 5:01 5:01 10:01 133 81-155 1333 159 152-164 15/1
1.00 9:48 4:48 9:36 157 141-165 1506 162 156-166 17/8
1.50 14:14 4:26 8:51 153 146-158 1355 164 160-166 22/1
2.00 18:31 4:16 8:33 147 142-155 1257 165 162-166 2/23
2.50 23:14 4:43 9:27 162 154-169 1530 163 80-176 12/9
3.00 27:46 4:32 9:03 162 151-170 1466 163 154-168 8/30
3.50 32:19 4:33 9:07 160 153-169 1458 164 156-170 8/27
4.00 36:54 4:35 9:10 165 160-173 1512 164 160-168 6/18
4.50 41:16 4:22 8:45 163 156-171 1425 166 162-170 15/5
5.00 45:36 4:20 8:39 163 161-168 1410 165 162-174 2/12
5.50 50:01 4:25 8:50 167 163-171 1476 166 164-168 6/11
6.00 54:28 4:27 8:55 167 163-171 1488 165 162-168 7/10
6.50 59:01 4:33 9:06 168 163-173 1528 166 164-168 10/2
7.00 1:03:29 4:28 8:57 166 157-175 1485 165 160-168 9/13
7.50 1:08:16 4:47 9:34 165 160-171 1577 165 152-172 12/10
8.00 1:13:09 4:52 9:45 168 155-174 1638 164 156-168 18/1
8.50 1:17:45 4:37 9:13 165 158-169 1522 166 164-168 6/8
9.00 1:22:37 4:52 9:44 164 154-170 1596 165 146-172 10/2
9.50 1:27:22 4:45 9:30 167 164-171 1587 166 164-170 8/1
10.00 1:31:54 4:32 9:04 167 162-174 1513 166 158-172 14/9
10.02 1:32:09 15 10:49 171 169-172 1850 165 164-166 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    161 avge / 175 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    31 2.3% 9:26
    23 3.5% 10:03
    18 2.1% 9:42
    17 2.5% 9:43
    13 2.2% 9:21
    10 2.7% 9:36

  • Cadence Distribution

    164 avge / 176 max Stride Length: 107cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 164 10 1:32:00 9:11
    Walk 0.1 129 0 8 28:25
    Still 0.0 - - 1 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:02 8:12 40.25% More
    800m 4:11 8:24 45.99% More
    1km 5:16 8:29 47.97% More
    Mile 8:36 8:36 50.45% More
    5k 27:32 8:52 52.62% More
    5 miles 44:36 8:55 52.92% More
    10k 55:39 8:57 52.93% More
    10 miles 1:31:48 9:11 52.67% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:01 8:01 54.17
    5km 26:38 8:34 54.41
    5M 44:06 8:49 53.52
    10km 55:32 8:56 53.05
    10M 1:31:57 9:12 52.58
    Half 2:02:26 9:21 52.09
    20M 3:11:43 9:35 52.00
    Mara 4:15:15 9:45 52.19

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