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Sun 13th Apr 2025 at 3:10pm by riggys99

Run > Long Run
  • breezy
  • Time
    2:01:36
  • Miles
    13.43
  • Min/mi
    9:03
  • Pacing
    66%
  • WAVA
    56.70
  • Stride(cm)
    99
  • Cals
    1521
  • Cadence
    179
  • BPM
    149
  • %MHR
    77.5
  • B/mi
    1353
  • Asc(m)
    184
  • Surface
    Mixed

Notes & Comments

Long run mainly to HR/feel taking in a few miles on the beach and a few off road miles including a path that had recently been fine ploughed (best part of that was a close view of a Raven). Took in some of the coastal half marathon route so put some z3 surges in mainly on those parts ranging from 0.25 miles to 1.5 miles. Fast finish with last 0.7 miles in z3.
Nice end to a good weeks training. Best week since hamstring injury in Feb

1) 0.54mi - 5:00(9:14/mi) 130/141bpm [1201b/mi] 59cal 6.5/6.89mph
2) 0.25mi - 1:46(7:01/mi) 152/159bpm [1065b/mi] 25cal 8.56/9.08mph
3) 3.49mi - 32:47(9:24/mi) 146/159bpm [1372b/mi] 412cal 6.38/8.22mph
4) 1.5mi - 11:55(7:56/mi) 160/163bpm [1270b/mi] 167cal 7.56/8.62mph
5) 1.26mi - 12:47(10:07/mi) 149/159bpm [1507b/mi] 153cal 5.93/7.47mph
6) 0.35mi - 2:37(7:36/mi) 157/162bpm [1193b/mi] 36cal 7.89/8.27mph
7) 1.04mi - 9:59(9:34/mi) 148/161bpm [1417b/mi] 122cal 6.27/7.89mph
8) 1.06mi - 8:13(7:45/mi) 160/163bpm [1240b/mi] 114cal 7.74/8.2mph
9) 1.72mi - 15:53(9:14/mi) 147/159bpm [1356b/mi] 194cal 6.5/7.56mph
10) 0.56mi - 4:10(7:25/mi) 161/165bpm [1194b/mi] 59cal 8.09/8.43mph
11) 0.93mi - 10:52(11:43/mi) 144/163bpm [1688b/mi] 102cal 5.12/7.95mph
12) 0.71mi - 5:29(7:43/mi) 160/165bpm [1234b/mi] 77cal 7.78/8.22mph
13) 0.01mi - 7(12:33/mi) 160/160bpm [2007b/mi] 1cal 4.78/7.66mph
5:00 1:46 32:47 11:55 12:47 2:37 9:59 8:13 15:53 4:10 10:52 5:29 7
Velociraptor
Well done :)
Funky Chicken
Nice one.
Sombrero
Good miles 👌
Mark J 🇳🇿
Nice run.
riggys99
Thanks all enjoyed that one
Bowman 🇸🇪
Great to hear!
riggys99
Thanks 🤩

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.
0.54 5:00 5:00 9:14 127 85-141 1172 171 0-184 21/15
0.79 6:46 1:46 7:03 152 141-159 1071 191 178-194 8/7
4.28 39:59 33:13 +1 9:32 146 136-159 1392 171 0-190 84/89
5.78 51:54 11:54 7:56 160 149-163 1270 185 180-190 22/23
7.04 1:04:40 12:46 10:08 149 139-159 1509 174 0-186 27/28
7.38 1:07:17 2:36 7:35 156 149-161 1182 188 178-192 4/9
8.43 1:17:54 10:38 +1 10:12 147 129-161 1498 172 0-186 22/16
9.49 1:26:07 8:12 7:45 159 149-163 1232 188 178-192 20/19
11.21 1:42:50 16:43 +1 9:43 147 135-159 1429 178 0-186 40/39
11.77 1:47:00 4:09 7:25 161 151-165 1193 190 186-194 9/14
12.69 2:00:32 13:32 +6 14:37 144 132-163 2105 132 0-190 31/27
13.40 2:06:01 5:29 7:43 160 145-165 1235 187 180-190 14/18
13.41 2:06:08 7 +1 15:06 159 159-160 2402 180 178-184 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    149 avge / 165 max Delete HR Trace

  • Cadence Distribution

    179 avge / 194 max Stride Length: 99cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 95.1 180 13.4 1:59:51 9:11
    Walk 2.7 106 0.1 3:32 53:40
    Still 0.1 - - 7 -
    Pause 2.1 - - 2:44 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:45 7:02 48.51% More
    800m 3:41 7:24 54.54% More
    1km 4:40 7:31 56.46% More
    Mile 7:44 7:44 58.78% More
    5k 27:17 8:47 55.28% More
    5 miles 44:26 8:53 55.41% More
    10k 55:42 8:58 55.21% More
    10 miles 1:31:28 9:09 55.23% More
    Half 2:03:09 9:24 54.59% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:46 7:46 58.54
    5km 25:47 8:18 58.52
    5M 42:41 8:32 57.68
    10km 53:45 8:39 57.21
    10M 1:28:58 8:54 56.78
    Half 1:58:26 9:02 56.30
    20M 3:05:25 9:16 56.27
    Mara 4:06:50 9:25 56.53
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