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Sat 19th Mar 2022 at 10:59am by SeanMc

Run > Long Run
  • Good
  • breezy
  • warm
  • Time
    3:00:01
  • Miles
    22.39
  • Min/mi
    8:02
  • Pacing
    84.5%
  • WAVA
    68.07
  • Stride(cm)
    114
  • Cals
    1989
  • Cadence
    176
  • BPM
    133
  • %MHR
    78.1
  • B/mi
    1073
  • Asc(m)
    591
  • Hillscore
    25
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 9:21(9:21/m) 103/116bpm [963b/mi] 73cal 6.42/8.06mph
2) 1m - 9:46(9:46/m) 103/109bpm [1005b/mi] 70cal 6.15/6.3mph
3) 1m - 9:58(9:58/m) 109/122bpm [1086b/mi] 78cal 6.02/6.82mph
4) 1m - 10:15(10:15/m) 108/117bpm [1107b/mi] 73cal 5.85/6.7mph
5) 1m - 9:47(9:47/m) 112/117bpm [1095b/mi] 76cal 6.14/6.62mph
6) 1m - 7:57(7:57/m) 125/133bpm [995b/mi] 81cal 7.54/8.27mph
7) 1m - 7:28(7:28/m) 131/135bpm [979b/mi] 84cal 8.03/8.45mph
8) 1m - 7:35(7:35/m) 131/137bpm [994b/mi] 86cal 7.91/8.45mph
9) 1m - 7:45(7:45/m) 136/144bpm [1054b/mi] 91cal 7.74/8.37mph
10) 1m - 7:37(7:37/m) 137/141bpm [1042b/mi] 90cal 7.89/8.52mph
11) 1m - 7:30(7:30/m) 139/141bpm [1042b/mi] 90cal 8.01/8.33mph
12) 1m - 7:28(7:28/m) 139/143bpm [1038b/mi] 89cal 8.04/8.37mph
13) 1m - 7:26(7:26/m) 139/144bpm [1032b/mi] 88cal 8.08/8.77mph
14) 1m - 7:43(7:43/m) 143/148bpm [1103b/mi] 96cal 7.78/8.29mph
15) 1m - 7:30(7:30/m) 145/148bpm [1088b/mi] 94cal 7.99/8.37mph
16) 1m - 7:22(7:22/m) 147/149bpm [1083b/mi] 94cal 8.14/9.04mph
17) 1m - 7:24(7:24/m) 148/153bpm [1096b/mi] 95cal 8.1/8.45mph
18) 1m - 7:29(7:29/m) 148/150bpm [1108b/mi] 96cal 8.01/8.68mph
19) 1m - 7:43(7:43/m) 152/155bpm [1172b/mi] 103cal 7.78/8.43mph
20) 1m - 7:27(7:27/m) 153/155bpm [1140b/mi] 100cal 8.06/8.5mph
21) 1m - 7:22(7:22/m) 155/158bpm [1142b/mi] 101cal 8.15/8.62mph
22) 1m - 7:14(7:14/m) 157/159bpm [1135b/mi] 101cal 8.3/8.77mph
23) 0.39m - 2:55(7:29/m) 156/158bpm [1168b/mi] 40cal 8.01/8.56mph

Great training run. Thanks to Majella and Hari as always. Very good long run, excellent attitude. Head really in the game xxx
9:21 9:46 9:58 10:15 9:47 7:57 7:28 7:35 7:45 7:37 7:30 7:28 7:26 7:43 7:30 7:22 7:24 7:29 7:43 7:27 7:22 7:14 2:55

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.
1.00 9:21 9:21 9:21 101 69-116 944 175 168-182 27/25
2.00 19:06 9:45 9:45 103 97-109 1005 170 166-176 34/39
3.00 29:04 9:58 9:58 107 82-122 1066 169 166-174 38/46
4.00 39:19 10:15 10:15 108 91-116 1107 171 166-174 48/43
5.00 49:06 9:46 9:46 112 104-117 1095 170 108-176 38/34
6.00 57:03 7:57 7:57 125 110-133 994 175 168-182 44/44
7.00 1:04:32 7:29 7:29 131 126-135 979 177 174-184 42/37
8.00 1:12:07 7:35 7:35 132 128-137 1002 175 172-188 29/46
9.00 1:19:52 7:45 7:45 136 132-144 1054 176 172-182 36/22
10.00 1:27:29 7:37 7:37 137 135-141 1043 177 174-180 52/45
11.00 1:34:58 7:30 7:30 139 136-141 1042 177 174-186 55/57
12.00 1:42:26 7:28 7:28 139 137-143 1038 178 174-182 32/38
13.00 1:49:52 7:26 7:26 140 136-143 1040 177 172-184 33/37
14.00 1:57:35 7:43 7:43 143 140-148 1103 177 172-186 32/33
15.00 2:05:05 7:30 7:30 145 142-147 1088 178 176-182 55/51
16.00 2:12:27 7:22 7:22 147 145-149 1083 178 176-182 48/46
17.00 2:19:51 7:24 7:24 149 144-153 1103 179 174-186 38/43
18.00 2:27:21 7:29 7:29 148 146-150 1108 178 174-188 29/32
19.00 2:35:03 7:43 7:43 152 149-155 1172 179 176-186 50/38
20.00 2:42:30 7:27 7:27 153 150-155 1140 180 178-186 40/45
21.00 2:49:52 7:22 7:22 155 149-157 1141 180 176-186 30/45
22.00 2:57:06 7:14 7:14 156 154-159 1128 182 176-188 46/45
22.39 3:00:01 2:55 7:29 156 154-157 1168 181 178-186 19/10

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 159 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    22 9.5% 8:20
    21 10.9% 8:27
    19 12.3% 8:34
    16 8.7% 7:34
    16 6.6% 11:13
    15 9.7% 8:22

  • Cadence Distribution

    176 avge / 188 max Stride Length: 114cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.7 176 22.4 2:59:24 8:01
    Walk 0.1 108 0 14 36:26
    Still 0.2 - - 23 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:42 6:52 51.00% More
    800m 3:30 7:02 59.27% More
    1km 4:25 7:06 61.87% More
    Mile 7:11 7:11 65.71% More
    5k 22:47 7:20 68.47% More
    5 miles 37:12 7:26 68.53% More
    10k 46:10 7:26 69.01% More
    10 miles 1:14:38 7:28 70.20% More
    Half 1:37:56 7:29 71.24% More
    20 miles 2:37:05 7:51 69.00% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:40 6:40 70.87
    5km 22:11 7:08 70.33
    5M 36:45 7:21 69.37
    10km 46:16 7:27 68.86
    10M 1:16:36 7:40 68.40
    Half 1:41:59 7:47 67.85
    20M 2:39:43 7:59 67.87
    Mara 3:32:39 8:07 68.21

Photos



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