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Sat 14th May 2022 at 11:34am by SeanMc

Run > Long Run
  • Good
  • warm
  • Time
    4:21:39
  • Miles
    29.18
  • Min/mi
    8:58
  • Pacing
    74.4%
  • WAVA
    63.53
  • Stride(cm)
    103
  • Cals
    2519
  • Cadence
    175
  • BPM
    124
  • %MHR
    72.6
  • B/mi
    1113
  • Asc(m)
    831
  • Hillscore
    22
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 9:23(9:23/m) 104/110bpm [976b/mi] 81cal 6.4/7.76mph
2) 1m - 9:16(9:16/m) 108/113bpm [1001b/mi] 81cal 6.47/6.78mph
3) 1m - 9:06(9:06/m) 111/120bpm [1011b/mi] 79cal 6.59/7.45mph
4) 1m - 9:14(9:14/m) 110/116bpm [1015b/mi] 73cal 6.5/7.14mph
5) 1m - 9:36(9:36/m) 109/115bpm [1046b/mi] 68cal 6.25/6.62mph
6) 1m - 9:37(9:37/m) 109/118bpm [1049b/mi] 65cal 6.24/6.72mph
7) 1m - 9:32(9:32/m) 107/111bpm [1020b/mi] 55cal 6.3/6.62mph
8) 1m - 13:09(13:09/m) 101/119bpm [1329b/mi] 65cal 4.56/6.68mph
9) 1m - 9:18(9:18/m) 110/118bpm [1023b/mi] 64cal 6.45/6.64mph
10) 1m - 9:03(9:03/m) 109/115bpm [987b/mi] 56cal 6.63/7.14mph
11) 1m - 9:13(9:13/m) 109/115bpm [1004b/mi] 57cal 6.51/6.7mph
12) 1m - 9:26(9:26/m) 111/120bpm [1047b/mi] 61cal 6.36/7.74mph
13) 1m - 8:56(8:56/m) 116/130bpm [1037b/mi] 70cal 6.71/7.93mph
14) 1m - 8:50(8:50/m) 126/133bpm [1112b/mi] 94cal 6.8/8.41mph
15) 1m - 8:13(8:13/m) 132/137bpm [1084b/mi] 98cal 7.31/7.66mph
16) 1m - 8:01(8:01/m) 130/136bpm [1042b/mi] 91cal 7.48/7.81mph
17) 1m - 8:13(8:13/m) 132/140bpm [1085b/mi] 96cal 7.3/7.56mph
18) 1m - 8:07(8:07/m) 135/139bpm [1095b/mi] 98cal 7.4/7.85mph
19) 1m - 9:28(9:28/m) 135/141bpm [1277b/mi] 107cal 6.34/7.91mph
20) 1m - 8:35(8:35/m) 137/142bpm [1176b/mi] 106cal 6.99/7.33mph
21) 1m - 7:57(7:57/m) 140/145bpm [1114b/mi] 99cal 7.54/8.18mph
22) 1m - 8:22(8:22/m) 140/144bpm [1170b/mi] 103cal 7.18/7.49mph
23) 1m - 8:06(8:06/m) 141/145bpm [1142b/mi] 101cal 7.41/7.99mph
24) 1m - 9:38(9:38/m) 137/144bpm [1320b/mi] 105cal 6.23/8.33mph
25) 1m - 8:21(8:21/m) 143/149bpm [1194b/mi] 106cal 7.19/7.68mph
26) 1m - 8:03(8:03/m) 145/150bpm [1168b/mi] 105cal 7.45/8.45mph
27) 1m - 8:16(8:16/m) 146/150bpm [1206b/mi] 110cal 7.26/7.41mph
28) 1m - 7:57(7:57/m) 149/152bpm [1184b/mi] 109cal 7.55/7.78mph
29) 1m - 8:59(8:59/m) 142/151bpm [1277b/mi] 103cal 6.68/8.14mph
30) 0.18m - 1:45(9:53/m) 134/136bpm [1324b/mi] 13cal 6.07/6.01mph

Last long run for Majella's Marathon for Hari, great last ong run. Thank you Majella and Hari for all you help all the time xxx
9:23 9:16 9:06 9:14 9:36 9:37 9:32 13:09 9:18 9:03 9:13 9:26 8:56 8:50 8:13 8:01 8:13 8:07 9:28 8:35 7:57 8:22 8:06 9:38 8:21 8:03 8:16 7:57 8:59 1:45
Steven McC
Well done, brilliant end to a brilliant set of training :-)

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 9:21 102 68-109 954 176 168-182 38/34
2.00 18:39 9:18 9:18 108 104-113 1004 173 168-182 44/40
3.00 27:45 9:06 9:06 111 100-119 1011 173 168-182 58/67
4.00 36:59 9:14 9:14 110 106-116 1015 172 168-178 37/28
5.00 46:35 9:36 9:36 109 105-114 1046 171 168-180 26/32
6.00 56:12 9:37 9:37 109 105-118 1049 172 166-180 56/52
7.00 1:05:44 9:32 9:32 107 102-111 1020 172 168-178 39/35
8.00 1:18:53 13:09 13:09 103 80-119 1355 163 120-180 108/110
9.00 1:28:11 9:18 9:18 110 106-118 1023 174 170-180 49/47
10.00 1:37:14 9:03 9:03 109 102-115 987 174 170-178 54/65
11.00 1:46:27 9:13 9:13 109 103-115 1004 172 168-178 37/39
12.00 1:55:53 9:26 9:26 111 105-118 1047 172 166-178 25/19
13.00 2:04:49 8:56 8:56 117 108-130 1046 173 166-178 35/37
14.00 2:13:39 8:50 8:50 125 100-133 1104 175 122-186 41/30
15.00 2:21:52 8:13 8:13 132 128-137 1084 176 172-180 23/24
16.00 2:29:52 8:01 8:01 130 122-136 1042 177 172-184 54/67
17.00 2:38:06 8:13 8:13 132 128-140 1085 177 174-182 23/27
18.00 2:46:12 8:07 8:07 135 129-139 1095 176 172-182 61/46
19.00 2:55:40 9:28 9:28 135 108-140 1277 176 122-186 49/47
20.00 3:04:15 8:35 8:35 137 135-142 1176 177 174-180 39/46
21.00 3:12:12 7:57 7:57 140 131-145 1114 178 174-182 39/52
22.00 3:20:34 8:22 8:22 140 137-144 1170 178 174-182 32/27
23.00 3:28:40 8:06 8:06 141 137-145 1141 178 174-184 55/44
24.00 3:38:18 9:38 9:38 137 109-144 1320 177 122-186 38/44
25.00 3:46:39 8:21 8:21 143 140-147 1194 178 174-182 28/32
26.00 3:54:42 8:03 8:03 145 136-150 1168 179 176-184 34/44
27.00 4:02:58 8:16 8:16 146 144-150 1206 179 176-184 26/29
28.00 4:10:54 7:57 7:57 149 145-152 1184 180 176-188 65/47
29.00 4:19:54 8:59 8:59 143 133-151 1286 180 174-186 45/54
29.18 4:21:39 1:45 9:55 134 133-136 1330 179 178-182 9/6

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    124 avge / 152 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 11.1% 8:29
    18 4.6% 9:40
    17 14.8% 8:15
    15 5.8% 8:40
    14 11.1% 7:41
    14 6.4% 8:42

  • Cadence Distribution

    175 avge / 188 max Stride Length: 103cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.6 175 29.1 4:17:57 8:52
    Walk 1.2 124 0.1 3:08 31:50
    Still 0.2 - - 35 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:52 7:30 46.93% More
    800m 3:47 7:36 55.26% More
    1km 4:46 7:40 57.83% More
    Mile 7:46 7:46 61.40% More
    5k 24:58 8:02 63.04% More
    5 miles 40:30 8:06 63.51% More
    10k 51:11 8:14 62.82% More
    10 miles 1:23:05 8:18 63.66% More
    Half 1:49:49 8:23 64.14% More
    20 miles 2:51:25 8:34 63.86% More
    Mara 3:53:25 8:55 62.76% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:19 7:19 65.21
    5km 24:21 7:50 64.62
    5M 40:20 8:04 63.77
    10km 50:47 8:10 63.31
    10M 1:24:05 8:25 62.90
    Half 1:51:57 8:33 62.40
    20M 2:55:19 8:46 62.43
    Mara 3:53:25 8:55 62.76

Photos



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