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Sun 30th Mar 2025 at 11:31am by WayOfTheDodo

Run > Long Run
  • breezy
  • Time
    2:30:13
  • Miles
    14.20
  • Min/mi
    10:35
  • Pacing
    88.4%
  • WAVA
    52.95
  • Stride(cm)
    82
  • Cals
    1374
  • Watts
    184
  • Cadence
    185
  • BPM
    132
  • %MHR
    77.8
  • B/mi
    1398
  • Asc(m)
    389
  • Hillscore
    29
  • Surface
    Road

Notes & Comments

2 1/2 hours easy looking for lots of hills. With full kit. Kept windproof on throughout and was a bit too warm.
85g of carbs (PFH 1500, PFH Original chew, mountain fuel jelly, mountain fuel chia gel.. Really struggled to open the gel packet again, won’t buy any more of them).

1) 1mi - 10:39(10:39/mi) 157/195bpm [1673b/mi] 121cal 94/98rpm 183/257W 5.63/6.98mph
2) 1mi - 10:56(10:56/mi) 121/138bpm [1322b/mi] 87cal 93/98rpm 184/258W 5.49/6.38mph
3) 1mi - 10:57(10:57/mi) 125/144bpm [1369b/mi] 59cal 92/96rpm 183/273W 5.48/6.35mph
4) 1mi - 10:41(10:41/mi) 124/137bpm [1325b/mi] 90cal 92/96rpm 184/260W 5.61/6.24mph
5) 1mi - 10:36(10:36/mi) 130/138bpm [1378b/mi] 79cal 92/94rpm 189/272W 5.66/6.13mph
6) 1mi - 10:31(10:31/mi) 128/140bpm [1346b/mi] 97cal 92/94rpm 184/241W 5.7/6.17mph
7) 1mi - 10:13(10:13/mi) 132/141bpm [1349b/mi] 101cal 93/98rpm 189/240W 5.87/6.53mph
8) 1mi - 12:04(12:04/mi) 130/143bpm [1568b/mi] 108cal 93/97rpm 178/236W 4.97/6.38mph
9) 1mi - 9:55(9:55/mi) 126/137bpm [1250b/mi] 60cal 92/97rpm 177/233W 6.05/6.42mph
10) 1mi - 10:00(10:00/mi) 129/147bpm [1290b/mi] 89cal 93/97rpm 184/260W 6/6.53mph
11) 1mi - 10:59(10:59/mi) 134/152bpm [1473b/mi] 122cal 93/100rpm 180/258W 5.46/6.15mph
12) 1mi - 10:35(10:35/mi) 137/154bpm [1450b/mi] 97cal 93/99rpm 187/264W 5.67/6.42mph
13) 1mi - 9:48(9:48/mi) 137/157bpm [1344b/mi] 78cal 93/100rpm 185/251W 6.12/6.8mph
14) 1mi - 10:05(10:05/mi) 142/149bpm [1433b/mi] 158cal 93/98rpm 193/249W 5.95/6.31mph
15) 0.2mi - 2:13(10:53/mi) 142/148bpm [1545b/mi] 28cal 91/95rpm 189/243W 5.52/6.08mph
10:39 10:56 10:57 10:41 10:36 10:31 10:13 12:04 9:55 10:00 10:59 10:35 9:48 10:05 2:13
Velociraptor
Well done :)
WayOfTheDodo
Thank you!

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 5:22 5:22 10:45 171 114-195 1838 185 176-194 176 118-227 105/21
1.00 10:40 5:17 10:35 137 112-192 1449 192 186-196 191 152-262 27/11
1.50 16:18 5:39 11:17 120 103-138 1354 188 180-196 189 151-265 32/20
2.00 21:35 5:17 10:34 123 109-132 1299 185 178-190 180 146-237 27/21
2.50 27:07 5:32 11:03 123 104-144 1360 183 174-192 187 116-287 27/30
3.00 32:33 5:26 10:52 128 117-144 1390 185 180-190 179 134-250 33/19
3.50 38:03 5:30 11:01 125 108-137 1376 185 178-192 185 136-268 26/21
4.00 43:14 5:11 10:22 124 115-134 1285 183 180-188 183 151-243 21/21
4.50 48:42 5:28 10:56 129 124-135 1411 185 182-188 193 162-279 28/7
5.00 53:50 5:08 10:15 131 125-138 1344 182 180-188 183 144-249 32/22
5.50 58:58 5:08 10:17 125 115-130 1285 183 180-186 181 144-252 19/32
6.00 1:04:21 5:23 10:45 131 119-140 1409 184 174-188 186 56-239 28/11
6.50 1:09:36 5:15 10:30 132 115-141 1385 186 180-192 188 144-238 25/31
7.00 1:14:34 4:58 9:57 133 122-140 1322 187 184-196 190 161-249 18/17
7.50 1:21:00 6:26 12:53 126 109-143 1623 184 140-194 177 20-235 14/19
8.00 1:26:38 5:38 11:15 135 126-143 1519 187 180-194 180 135-240 38/6
8.50 1:31:39 5:01 10:02 126 114-136 1265 185 182-190 178 137-231 19/31
9.00 1:36:33 4:54 9:48 125 113-138 1225 184 176-194 177 143-242 14/44
9.50 1:41:25 4:52 9:44 125 111-138 1218 184 178-192 181 145-217 9/42
10.00 1:46:32 5:07 10:15 132 121-147 1353 187 180-194 187 149-265 22/32
10.50 1:51:54 5:22 10:44 133 126-140 1427 186 180-192 184 138-248 23/18
11.00 1:57:32 5:38 11:15 134 120-152 1508 187 178-200 176 131-268 26/26
11.50 2:02:38 5:07 10:13 135 128-142 1379 186 180-192 182 143-268 26/27
12.00 2:08:07 5:28 10:57 139 121-156 1522 187 180-198 191 153-259 27/30
12.50 2:13:03 4:56 9:51 138 126-157 1360 187 176-200 189 139-258 25/31
13.00 2:17:55 4:53 9:46 135 125-146 1318 184 178-188 180 151-246 17/41
13.50 2:23:02 5:06 10:12 142 134-149 1449 186 182-192 191 149-251 20/17
14.00 2:28:01 4:59 9:59 142 137-146 1416 186 180-196 196 153-229 20/9
14.20 2:30:13 2:12 10:50 141 130-148 1527 182 110-190 187 101-246 9/9

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 195 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    47 5.1% 13:05
    46 5.1% 11:44
    30 4.8% 11:22
    28 7.6% 11:58
    24 5.2% 11:14
    21 2.7% 10:55

  • Cadence Distribution

    185 avge / 200 max Stride Length: 82cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.6 185 14.2 2:29:37 10:32
    Walk 0.1 123 0 6 32:11
    Still 0.3 - - 30 -

  • Power Distribution

    184W (287 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 33 8:56 35.74% More
    200m 1:08 9:10 37.57% More
    400m 2:21 9:26 38.30% More
    800m 4:44 9:31 45.50% More
    1km 5:59 9:37 47.61% More
    Mile 9:42 9:42 51.18% More
    5k 31:34 10:10 51.62% More
    5 miles 51:12 10:14 52.11% More
    10k 1:03:36 10:14 52.47% More
    10 miles 1:44:44 10:28 52.47% More
    Half 2:18:20 10:34 52.93% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:22 8:22 59.37
    5km 28:45 9:15 56.68
    5M 48:14 9:39 55.31
    10km 1:01:07 9:50 54.60
    10M 1:42:34 10:15 53.57
    Half 2:17:36 10:30 52.78
    20M 3:38:04 10:54 52.24
    Mara 4:52:33 11:10 52.15
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