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Sat 25th Feb 2023 at 11:39am by SeanMc

Run > Long Run
  • breezy
  • cold
  • Time
    3:15:01
  • Miles
    23.92
  • Min/mi
    8:09
  • Pacing
    76.4%
  • WAVA
    68.16
  • Stride(cm)
    110
  • Cals
    1990
  • Cadence
    179
  • BPM
    127
  • %MHR
    74.3
  • B/mi
    1036
  • Asc(m)
    642
  • Hillscore
    21
  • Surface
    Road

Notes & Comments

2 comments
Split Summary
===
1) 1m - 8:55(8:55/m) 104/111bpm [928b/mi] 75cal 6.73/8.56mph
2) 1m - 8:51(8:51/m) 113/119bpm [1001b/mi] 84cal 6.77/7.28mph
3) 1m - 8:26(8:26/m) 116/126bpm [977b/mi] 80cal 7.12/7.83mph
4) 1m - 9:00(9:00/m) 116/121bpm [1045b/mi] 82cal 6.66/7.26mph
5) 1m - 8:58(8:58/m) 115/120bpm [1031b/mi] 74cal 6.69/6.91mph
6) 1m - 8:46(8:46/m) 117/129bpm [1026b/mi] 76cal 6.85/7.22mph
7) 1m - 7:50(7:50/m) 123/130bpm [964b/mi] 79cal 7.65/8.31mph
8) 1m - 10:17(10:17/m) 119/130bpm [1223b/mi] 88cal 5.84/8.1mph
9) 1m - 7:44(7:44/m) 125/132bpm [967b/mi] 79cal 7.75/8.12mph
10) 1m - 7:35(7:35/m) 127/133bpm [962b/mi] 79cal 7.92/8.29mph
11) 1m - 7:46(7:46/m) 127/132bpm [987b/mi] 79cal 7.72/8.54mph
12) 1m - 7:40(7:40/m) 128/133bpm [981b/mi] 81cal 7.83/7.93mph
13) 1m - 7:47(7:47/m) 128/132bpm [997b/mi] 79cal 7.7/7.93mph
14) 1m - 7:59(7:59/m) 132/139bpm [1054b/mi] 88cal 7.52/8.16mph
15) 1m - 9:21(9:21/m) 126/134bpm [1177b/mi] 81cal 6.42/8.06mph
16) 1m - 7:46(7:46/m) 133/136bpm [1033b/mi] 85cal 7.72/7.97mph
17) 1m - 7:36(7:36/m) 136/139bpm [1033b/mi] 89cal 7.9/8.25mph
18) 1m - 7:50(7:50/m) 136/140bpm [1064b/mi] 88cal 7.67/9.18mph
19) 1m - 7:47(7:47/m) 133/140bpm [1035b/mi] 76cal 7.71/8.12mph
20) 1m - 7:46(7:46/m) 135/138bpm [1048b/mi] 82cal 7.73/8.12mph
21) 1m - 8:04(8:04/m) 140/148bpm [1130b/mi] 96cal 7.43/8.35mph
22) 1m - 7:34(7:34/m) 139/143bpm [1051b/mi] 89cal 7.93/8.47mph
23) 1m - 7:23(7:23/m) 145/148bpm [1071b/mi] 96cal 8.13/8.41mph
24) 0.92m - 6:21(6:56/m) 148/155bpm [1027b/mi] 85cal 8.65/9.62mph

Great , run, my best 3:15. Tough early on, felt sick, took a cyclazine at 7 miles and a poo. 3 x gels 12,14,19 approx.

Great help form above, xxx
Love never ends xxx
8:55 8:51 8:26 9:00 8:58 8:46 7:50 10:17 7:44 7:35 7:46 7:40 7:47 7:59 9:21 7:46 7:36 7:50 7:47 7:46 8:04 7:34 7:23 6:21
Steven McC
Well done, brilliant run for you too :-)
SeanMc
thanks

Pace

8% 30% 49% 12% 2% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:56 8:56 8:56 102 65-111 910 180 176-190 38/37
2.00 17:46 8:51 8:51 113 105-119 1000 175 92-182 31/31
3.00 26:12 8:26 8:26 116 105-126 978 176 172-182 35/57
4.00 35:12 9:00 9:00 116 111-121 1045 175 170-180 37/24
5.00 44:10 8:58 8:58 114 109-120 1022 174 170-180 23/25
6.00 52:56 8:46 8:46 118 111-129 1035 175 172-182 50/46
7.00 1:00:47 7:50 7:50 124 114-129 972 178 170-186 40/39
8.00 1:11:03 10:16 10:16 118 78-129 1212 175 122-186 43/48
9.00 1:18:48 7:44 7:44 125 120-132 968 180 176-186 46/38
10.00 1:26:22 7:35 7:35 127 123-133 962 180 176-186 29/33
11.00 1:34:08 7:46 7:46 127 123-132 987 179 176-184 36/47
12.00 1:41:48 7:40 7:40 129 124-133 989 178 176-184 28/18
13.00 1:49:36 7:47 7:47 128 124-131 997 179 176-184 42/50
14.00 1:57:35 7:59 7:59 132 127-139 1054 179 176-188 68/52
15.00 2:06:55 9:20 9:20 126 99-134 1177 178 122-190 35/46
16.00 2:14:41 7:46 7:46 133 128-136 1034 181 176-186 47/38
17.00 2:22:17 7:36 7:36 136 133-139 1032 181 176-190 50/51
18.00 2:30:06 7:50 7:50 136 132-140 1064 180 122-188 58/68
19.00 2:37:53 7:47 7:47 133 130-139 1035 179 174-190 23/30
20.00 2:45:39 7:46 7:46 135 131-138 1048 180 176-184 30/36
21.00 2:53:43 8:04 8:04 140 134-146 1130 181 176-186 84/54
22.00 3:01:17 7:34 7:34 139 136-143 1051 182 178-188 35/45
23.00 3:08:40 7:23 7:23 145 142-148 1071 184 178-192 39/53
23.92 3:15:02 6:22 6:57 148 144-154 1029 186 178-192 42/37

Heart

127/154max
  • Show Beats/Mile

Elevation

Asc 642m, Range 48m, Flat prediction 3:15:26
Elevation Graph
Biggest Climbs (m) Min/mi
21 14.0% 8:35
18 8.5% 8:59
16 5.7% 8:26
15 5.6% 7:46
14 10.9% 7:13
13 11.5% 7:01
See your biggest climbs

Cadence

179 (192 max) Stride Length: 110cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.6 179 23.8 3:12:24 8:04
Walk 1.3 122 0.1 2:34 30:57
Still 0.0 - - 4 -

Photos

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:34 6:18 55.92% More
800m 3:19 6:39 63.07% More
1km 4:10 6:43 65.95% More
Mile 6:57 6:57 68.61% More
5k 22:47 7:20 69.09% More
5 miles 37:44 7:33 68.17% More
10k 47:06 7:35 68.27% More
10 miles 1:18:06 7:49 67.71% More
Half 1:42:19 7:49 68.84% More
20 miles 2:40:37 8:02 68.15% More

Predictions

Dist Time Per Mile WAVA
1M 6:44 6:44 70.86
5km 22:25 7:13 70.20
5M 37:07 7:25 69.30
10km 46:43 7:31 68.82
10M 1:17:22 7:44 68.36
Half 1:43:01 7:52 67.81
20M 2:41:19 8:04 67.85
Mara 3:34:47 8:12 68.21
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