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Sat 5th Apr 2025 at 8:13am by G-Dawg

Run > Long Run
  • Time
    2:53:06
  • Miles
    20.20
  • Min/mi
    8:34
  • WAVA
    62.72
  • Stride(cm)
    111
  • Cals
    2015
  • Cadence
    170
  • BPM
    134
  • %MHR
    81.5
  • B/mi
    1145
  • Asc(m)
    58
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Absolute shocker! Must have twisted the centre of my back in the night. Every step was agony, nearly bailed, maybe should have. Good time on feet, legs felt better than last week.

1) 1mi - 8:18(8:18/mi) 135/146bpm [1121b/mi] 114cal 7.23/8.16mph
2) 1mi - 8:08(8:08/mi) 131/140bpm [1066b/mi] 102cal 7.37/8.72mph
3) 1mi - 8:12(8:12/mi) 133/136bpm [1091b/mi] 103cal 7.32/8.27mph
4) 1mi - 8:26(8:26/mi) 130/139bpm [1095b/mi] 93cal 7.12/8.25mph
5) 1mi - 8:07(8:07/mi) 131/139bpm [1062b/mi] 89cal 7.4/8.27mph
6) 1mi - 8:19(8:19/mi) 131/139bpm [1089b/mi] 89cal 7.22/8.01mph
7) 1mi - 8:30(8:30/mi) 133/143bpm [1131b/mi] 93cal 7.06/7.66mph
8) 1mi - 8:39(8:39/mi) 133/141bpm [1151b/mi] 90cal 6.93/8.14mph
9) 1mi - 8:28(8:28/mi) 129/152bpm [1091b/mi] 87cal 7.09/7.58mph
10) 1mi - 8:23(8:23/mi) 131/141bpm [1099b/mi] 96cal 7.15/9.18mph
11) 1mi - 8:11(8:11/mi) 136/142bpm [1114b/mi] 101cal 7.33/8.66mph
12) 1mi - 8:28(8:28/mi) 142/163bpm [1201b/mi] 111cal 7.09/7.45mph
13) 1mi - 8:59(8:59/mi) 141/154bpm [1266b/mi] 112cal 6.68/7.72mph
14) 1mi - 8:53(8:53/mi) 138/148bpm [1225b/mi] 108cal 6.76/7.62mph
15) 1mi - 9:07(9:07/mi) 129/142bpm [1177b/mi] 87cal 6.58/7.87mph
16) 1mi - 9:08(9:08/mi) 129/143bpm [1179b/mi] 93cal 6.57/8.01mph
17) 1mi - 8:57(8:57/mi) 136/143bpm [1217b/mi] 105cal 6.71/8.06mph
18) 1mi - 9:09(9:09/mi) 136/147bpm [1245b/mi] 108cal 6.56/7.47mph
19) 1mi - 8:48(8:48/mi) 137/149bpm [1205b/mi] 100cal 6.82/7.33mph
20) 1mi - 8:24(8:24/mi) 144/151bpm [1209b/mi] 112cal 7.15/7.97mph
21) 0.2mi - 1:33(7:35/mi) 147/151bpm [1116b/mi] 22cal 7.91/8.39mph
8:18 8:08 8:12 8:26 8:07 8:19 8:30 8:39 8:28 8:23 8:11 8:28 8:59 8:53 9:07 9:08 8:57 9:09 8:48 8:24 1:33

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 8:17 8:17 8:17 134 84-145 1110 173 86-180 19/17
2.00 17:29 9:12 +1:04 9:12 131 114-140 1204 172 98-176 14/14
3.00 25:41 8:12 8:12 132 128-136 1082 172 168-176 15/15
4.00 36:14 10:34 +2:09 10:34 129 107-139 1362 170 114-174 15/15
5.00 45:29 9:15 +1:08 9:15 130 105-139 1202 171 98-174 8/22
6.00 54:40 9:11 +53 9:11 131 120-139 1204 171 106-178 15/19
7.00 1:05:08 10:27 +1:58 10:27 132 114-142 1380 170 104-178 13/17
8.00 1:16:49 11:41 +3:02 11:41 133 113-141 1554 169 88-178 14/15
9.00 1:44:43 27:54 +19:28 27:54 129 73-151 3600 170 102-178 20/21
10.00 1:53:17 8:33 +9 8:33 131 115-141 1121 173 166-210 13/14
11.00 2:01:28 8:11 8:11 136 131-141 1113 172 166-178 15/16
12.00 2:14:04 12:36 +4:08 12:36 142 118-162 1789 170 150-176 19/14
13.00 2:28:34 14:30 +5:31 14:30 140 116-152 2030 169 152-174 12/15
14.00 2:44:42 16:09 +7:16 16:09 137 96-147 2212 167 146-174 16/12
15.00 3:00:13 15:30 +6:22 15:30 128 97-141 1984 166 90-218 14/12
16.00 3:15:26 15:13 +6:06 15:13 129 98-143 1963 168 96-196 14/9
17.00 3:25:24 9:58 +1:02 9:58 136 122-143 1356 168 156-174 16/13
18.00 3:40:00 14:36 +5:27 14:36 135 103-147 1970 167 96-174 18/9
19.00 3:54:13 14:13 +5:26 14:13 136 103-149 1934 168 106-176 17/12
20.00 4:04:35 10:23 +1:58 10:23 143 122-151 1484 173 98-180 16/18
20.20 4:06:09 1:34 7:39 147 143-151 1123 173 168-178 1/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 162 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    11 1.2% 8:25
    11 1.0% 11:13

  • Cadence Distribution

    170 avge / 218 max Stride Length: 111cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 75.3 170 20.2 2:49:07 11:38
    Walk 3.7 96 0 11:27 4:09:15
    Still 0.0 - - 6 -
    Pause 21.0 - - 1:05:29 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:50 7:22 47.23% More
    800m 3:51 7:45 53.35% More
    1km 4:49 7:45 56.14% More
    Mile 7:57 7:57 58.86% More
    5k 26:25 8:30 58.58% More
    5 miles 45:25 9:05 55.64% More
    10k 56:21 9:04 56.03% More
    10 miles 1:52:59 11:18 45.95% More
    Half 2:29:18 11:24 46.29% More
    20 miles 4:04:20 12:13 43.94% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:57 6:57 67.32
    5km 23:21 7:31 66.25
    5M 38:51 7:46 65.04
    10km 49:02 7:53 64.40
    10M 1:21:35 8:10 63.63
    Half 1:48:54 8:19 62.94
    20M 2:51:16 8:34 62.68
    Mara 3:48:38 8:44 62.82
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