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Sat 14th Dec 2024 at 9:44am by EvilPixie

Run > Long Run

cold

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Time
1:29:07
Miles
6.00
Min/mi
14:51
Pacing
23.6%
WAVA
35.75
Stride(cm)
70
Cals
672
Cadence
156
BPM
157
%MHR
78.4
B/mi
2330
Asc(m)
95
Hillscore
6
Surface
Road

Notes & Comments

9 comments

First proper long run for 2 months

Hard work

Performance score 4
Recovery 24
Tempo 117

1) 1mi - 15:14(15:14/mi) 144/162bpm [2193b/mi] 115cal
2) 1mi - 15:05(15:05/mi) 156/167bpm [2353b/mi] 113cal
3) 1mi - 14:25(14:25/mi) 157/167bpm [2263b/mi] 108cal
4) 1mi - 14:35(14:35/mi) 160/168bpm [2334b/mi] 107cal
5) 1mi - 14:51(14:51/mi) 162/171bpm [2405b/mi] 115cal
6) 1mi - 14:56(14:56/mi) 163/173bpm [2435b/mi] 114cal
7) 0mi - 0(4:14/mi) 165/165bpm [699b/mi]

15:14 15:05 14:25 14:35 14:51 14:56 0

	Velociraptor Well done 😀
	Ness Well done 👍
	Autumnleaves Excellent ⭐️
	Jaks Well done Pix 👏
	EvilPixie Thanks 😁
	geordiegirl Great to see well done Pix
	EvilPixie Thanks gg
	3M Well done! Long runs are the basis for.even more long runs!
	EvilPixie 😃😂

Pace

26%

50%

24%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.25	11:30	11:30 +7:45	46:00	131 79-145	6026	155 150-160	8/7
0.50	15:27	3:57	15:47	139 131-152	2193	157 154-160	2/12
0.75	19:08	3:41	14:44	152 146-159	2240	156 152-160	8/3
1.00	22:49	3:41	14:43	155 148-162	2281	158 156-162	10/2
1.25	26:26	3:37	14:28	151 144-155	2185	158 156-160	1/13
1.50	30:16	3:51	15:23	156 149-164	2400	157 148-162	2/8
1.75	34:10	3:54	15:35	156 150-161	2430	157 154-160	7/3
2.00	37:54	3:44	14:55	163 158-167	2430	156 152-160	12/0
2.25	41:37	3:43	14:53	161 156-166	2397	157 154-160	5/5
2.50	45:15	3:38	14:31	158 153-163	2295	157 154-160	6/5
2.75	48:47	3:32	14:07	157 152-162	2216	156 154-160	4/10
3.00	52:18	3:32	14:07	154 149-159	2175	158 154-162	3/9
3.25	56:01	3:42	14:50	162 157-168	2403	156 148-160	5/4
3.50	59:36	3:36	14:22	161 157-166	2314	155 152-160	3/7
3.75	1:03:20	3:44	14:56	160 156-164	2388	155 150-162	6/5
4.00	1:06:53	3:33	14:12	156 152-160	2216	156 154-158	0/17
4.25	1:10:38	3:44	14:58	163 158-167	2439	156 152-158	6/1
4.50	1:14:13	3:36	14:22	161 156-166	2314	155 150-160	1/7
4.75	1:17:57	3:43	14:53	163 156-170	2427	154 148-158	5/3
5.00	1:22:22	4:25 +38	17:41	163 155-171	2882	156 152-160	6/2
5.25	1:26:15	3:53	15:31	164 157-173	2544	152 124-158	5/1
5.50	1:29:53	3:39	14:35	162 158-168	2364	155 152-158	0/12
5.75	1:33:35	3:42	14:48	162 155-170	2399	153 122-156	3/3
6.00	1:37:19	3:43	14:53	164 158-168	2441	155 150-158	11/0
6.01	1:37:30	11	15:12	165 163-165	2507	152 152-152	0/0

Heart

157/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 95m, Range 37m, Flat prediction 1:27:30

Elevation Graph

Biggest Climbs (m)	Min/mi
19 3.1%	15:26
14 1.3%	16:08
13 1.6%	14:47
10 3.5%	15:17
See your biggest climbs

Cadence

156 (162 max) Stride Length: 70cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.5	156	6	1:28:31	16:11
Walk	0.4	124	0	27	19:28
Still	0.1	-	-	9	-
Pause	7.9	-	-	8:23	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:24	13:41	28.77%	More
800m	6:59	14:02	30.72%	More
1km	8:46	14:07	31.81%	More
Mile	14:16	14:16	33.27%	More
5k	45:25	14:37	36.02%	More
5 miles	1:14:18	14:52	35.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:39	11:39	40.72
5km	42:12	13:35	38.77
5M	1:12:27	14:29	36.56
10km	1:32:44	14:55	35.56
10M	2:39:13	15:55	34.17
Half	3:36:22	16:31	33.28
20M	5:49:53	17:30	31.76
Mara	7:55:29	18:09	30.65

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