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Sun 11th May 2025 at 7:51am by IdrisTheDragon

Run > Long Run
  • Time
    1:16:10
  • Miles
    6.23
  • Min/mi
    12:14
  • Pacing
    95.7%
  • WAVA
    42.42
  • Stride(cm)
    81
  • Cals
    665
  • Watts
    217
  • Cadence
    162
  • BPM
    145
  • %MHR
    80.6
  • B/mi
    1773
  • Asc(m)
    26
  • Surface
    Road

Notes & Comments

Sunday long run - first continuous 10km run in probably at least a year

1) 1km - 8:00(8:00/km) 128/138bpm [1023b/km] 62cal 202/269W
2) 1km - 7:40(7:40/km) 138/149bpm [1059b/km] 67cal 216/275W
3) 1km - 7:23(7:23/km) 141/145bpm [1040b/km] 67cal 221/249W
4) 1km - 7:34(7:34/km) 144/149bpm [1090b/km] 67cal 216/246W
5) 1km - 7:36(7:36/km) 145/150bpm [1101b/km] 68cal 217/250W
6) 1km - 7:45(7:45/km) 148/153bpm [1146b/km] 68cal 220/263W
7) 1km - 7:34(7:34/km) 147/154bpm [1112b/km] 65cal 213/238W
8) 1km - 7:39(7:39/km) 150/154bpm [1148b/km] 66cal 217/270W
9) 1km - 7:29(7:29/km) 153/158bpm [1146b/km] 68cal 223/270W
10) 0.85km - 6:20(7:27/km) 155/160bpm [1154b/km] 56cal 220/240W
11) 0.17km - 1:10(6:43/km) 159/161bpm [1067b/km] 11cal 234/286W
8:00 7:40 7:23 7:34 7:36 7:45 7:34 7:39 7:29 6:20 1:10
Ness
Well done 👏
IdrisTheDragon
Thank you 😊
Fenland Flier
Nice finish.
Jaks
Well done 👏
IdrisTheDragon
The finish was me having realised there was only 0.15km to 10k and wanting to get it done 😃
Fenland Flier
🙂
Sombrero
That's brilliant, great achievement and hopefully gives you some running confidence :-)
AndyJ57
Really well done 👍
3M
Well done. Glad to see you back to a longer run too!
geordiegirl
Good long run well done.
geordiegirl
And great pacing.

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.62 7:59 7:59 12:51 128 77-138 1645 160 0-168 202 0-269 6/9
1.24 15:40 7:40 12:21 138 132-149 1704 161 158-164 216 194-275 11/6
1.86 23:02 7:23 11:52 141 138-145 1674 161 158-164 221 207-249 5/7
2.49 30:36 7:34 12:11 144 141-149 1754 162 158-168 216 182-246 8/6
3.11 38:12 7:36 12:13 145 142-150 1772 161 158-166 217 205-250 8/8
3.73 45:57 7:45 12:28 148 143-153 1845 161 158-166 220 184-263 11/8
4.35 53:31 7:34 12:11 147 140-154 1790 161 158-168 213 182-238 7/12
4.97 1:01:10 7:39 12:19 150 146-154 1848 161 158-168 217 184-270 8/9
5.59 1:08:39 7:29 12:03 153 149-158 1844 162 160-166 223 194-270 10/8
6.12 1:15:00 6:20 11:59 155 152-160 1857 163 160-166 220 193-240 8/10
6.23 1:16:10 1:10 +1 10:54 159 155-161 1734 165 164-168 234 216-286 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    145 avge / 161 max Delete HR Trace

  • Cadence Distribution

    162 avge / 168 max Stride Length: 81cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 161 6.2 1:16:09 12:13
    Still 0.0 - - 1 -

  • Power Distribution

    217W (286 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:51 11:27 33.71% More
    800m 5:50 11:44 36.01% More
    1km 7:19 11:46 37.36% More
    Mile 11:52 11:52 39.11% More
    5k 37:46 12:09 42.36% More
    5 miles 1:00:39 12:08 42.70% More
    10k 1:15:57 12:13 42.46% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:29 10:29 44.29
    5km 35:49 11:32 44.66
    5M 1:00:00 12:00 43.17
    10km 1:15:57 12:13 42.46
    10M 2:07:14 12:43 41.78
    Half 2:50:32 13:01 41.24
    20M 4:29:49 13:29 40.33
    Mara 6:01:36 13:48 39.53
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