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Fri 11th Apr 2025 at 8:53am by paulcook

Run > Long Run
  • Time
    4:18:30
  • Miles
    22.14
  • Min/mi
    11:41
  • Pacing
    68.4%
  • WAVA
    41.93
  • Stride(cm)
    93
  • Cals
    2651
  • Cadence
    149
  • Asc(m)
    785
  • Hillscore
    65
  • Surface
    Road

Notes & Comments

1) 0mi - 10:40(0/mi)
2) 0mi - 11:52(0/mi)
3) 0mi - 10:07(0/mi)
4) 0mi - 12:05(0/mi)
5) 0mi - 10:47(0/mi)
6) 0mi - 10:39(0/mi)
7) 0mi - 10:52(0/mi)
8) 0mi - 14:25(0/mi)
9) 0mi - 11:28(0/mi)
10) 0mi - 8:38(0/mi)
11) 0mi - 9:47(0/mi)
12) 0mi - 11:53(0/mi)
13) 0mi - 13:48(0/mi)
14) 0mi - 17:21(0/mi)
15) 0mi - 11:40(0/mi)
16) 0mi - 12:19(0/mi)
17) 0mi - 13:29(0/mi)
18) 0mi - 10:17(0/mi)
19) 0mi - 10:25(0/mi)
20) 0mi - 13:09(0/mi)
21) 0mi - 10:39(0/mi)
22) 0mi - 10:33(0/mi)
23) 0mi - 1:35(0/mi)
10:40 11:52 10:07 12:05 10:47 10:39 10:52 14:25 11:28 8:38 9:47 11:53 13:48 17:21 11:40 12:19 13:29 10:17 10:25 13:09 10:39 10:33 1:35

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
1.00 10:40 10:40 10:40 161 90-210 248/76
2.00 22:41 12:01 12:01 149 62-196 70/35
3.00 32:40 9:59 9:59 161 90-220 53/53
4.00 44:56 12:17 12:17 154 60-228 95/41
5.00 55:32 10:36 10:36 158 54-244 50/42
6.00 1:06:09 10:37 10:37 159 78-240 44/80
7.00 1:17:03 10:53 10:53 161 50-186 117/7
8.00 1:31:29 14:26 14:26 132 74-408 133/1
9.00 1:43:07 11:38 11:38 141 54-212 28/100
10.00 1:51:32 8:25 8:25 174 116-202 5/161
11.00 2:01:30 9:58 9:58 166 68-218 28/48
12.00 2:13:28 11:57 11:57 149 56-198 69/19
13.00 2:27:04 13:37 13:37 138 48-264 97/22
14.00 2:44:38 17:34 17:34 109 48-268 81/18
15.00 2:56:02 11:24 11:24 147 56-198 40/80
16.00 3:08:27 12:25 12:25 154 62-306 24/125
17.00 3:22:02 13:35 13:35 139 46-438 47/47
18.00 3:32:08 10:06 10:06 159 64-354 23/51
19.00 3:42:32 10:24 10:24 158 86-404 33/46
20.00 3:55:46 13:14 13:14 133 54-332 37/38
21.00 4:06:23 10:37 10:37 157 48-194 32/55
22.00 4:16:54 10:31 10:31 157 80-202 27/58
22.14 4:18:29 1:35 11:31 161 90-176 8/8

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    253 7.8% 13:03
    192 5.5% 15:26
    89 6.6% 12:16
    36 31.6% 33:11
    31 5.8% 11:09
    21 10.8% 18:59

  • Cadence Distribution

    149 avge / 438 max Stride Length: 93cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 70.8 167 18.3 3:02:58 10:01
    Walk 28.0 100 3.9 1:12:20 18:41
    Still 1.2 - - 3:11 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:57 7:51 41.18% More
    800m 4:02 8:08 46.33% More
    1km 5:04 8:09 48.57% More
    Mile 8:24 8:24 50.35% More
    5k 30:04 9:41 47.07% More
    5 miles 54:21 10:52 42.38% More
    10k 1:07:40 10:53 42.47% More
    10 miles 1:49:57 11:00 42.87% More
    Half 2:28:02 11:18 42.33% More
    20 miles 3:54:12 11:43 41.46% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:42 9:42 43.59
    5km 32:15 10:23 43.89
    5M 53:24 10:41 43.14
    10km 1:07:13 10:49 42.76
    10M 1:51:19 11:08 42.34
    Half 2:28:13 11:19 41.94
    20M 3:52:06 11:36 41.83
    Mara 5:09:01 11:48 41.97
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