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Wed 26th Feb 2025 at 6:03am by Shaker

Run > Long Run
  • warm
  • Time
    2:27:31
  • Miles
    13.55
  • Min/mi
    10:53
  • Pacing
    57.2%
  • WAVA
    53.49
  • Stride(cm)
    88
  • Cals
    1238
  • Cadence
    168
  • BPM
    115
  • %MHR
    67.3
  • B/mi
    1252
  • Asc(m)
    1523
  • Hillscore
    58
  • Surface
    Road

Notes & Comments

Long Slow Distance Run

Focused on keeping heart rate down

1) 1km - 6:49(6:49/km) 110/118bpm [749b/km] 62cal
2) 1km - 6:47(6:47/km) 112/120bpm [760b/km] 63cal
3) 1km - 6:48(6:48/km) 114/120bpm [776b/km] 65cal
4) 1km - 6:43(6:43/km) 114/119bpm [766b/km] 58cal
5) 1km - 6:22(6:22/km) 116/125bpm [739b/km] 55cal
6) 1km - 6:17(6:17/km) 118/123bpm [741b/km] 60cal
7) 1km - 6:32(6:32/km) 119/123bpm [778b/km] 62cal
8) 1km - 6:56(6:56/km) 110/127bpm [763b/km] 56cal
9) 1km - 6:51(6:51/km) 112/119bpm [767b/km] 53cal
10) 1km - 6:45(6:45/km) 116/121bpm [784b/km] 53cal
11) 1km - 6:21(6:21/km) 116/122bpm [736b/km] 53cal
12) 1km - 6:41(6:41/km) 112/120bpm [749b/km] 51cal
13) 1km - 6:49(6:49/km) 120/131bpm [818b/km] 59cal
14) 1km - 6:34(6:34/km) 118/123bpm [774b/km] 55cal
15) 1km - 6:49(6:49/km) 115/123bpm [784b/km] 53cal
16) 1km - 7:00(7:00/km) 114/124bpm [798b/km] 54cal
17) 1km - 7:07(7:07/km) 112/124bpm [797b/km] 55cal
18) 1km - 7:08(7:08/km) 109/117bpm [777b/km] 48cal
19) 1km - 6:58(6:58/km) 115/120bpm [800b/km] 52cal
20) 1km - 6:57(6:57/km) 119/127bpm [827b/km] 59cal
21) 1km - 6:51(6:51/km) 125/135bpm [856b/km] 64cal
22) 0.8km - 5:27(6:48/km) 124/131bpm [843b/km] 48cal
6:49 6:47 6:48 6:43 6:22 6:17 6:32 6:56 6:51 6:45 6:21 6:41 6:49 6:34 6:49 7:00 7:07 7:08 6:58 6:57 6:51 5:27
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

22% 34% 36% 6% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 5:32 5:32 11:04 109 90-118 1206 166 156-170 36/38
1.00 10:53 5:22 10:43 113 105-120 1211 168 166-170 33/23
1.50 16:25 5:31 11:03 113 107-118 1248 166 162-170 51/30
2.00 21:57 5:32 11:05 115 108-119 1274 166 80-170 73/60
2.50 27:16 5:19 10:37 113 109-117 1200 168 164-172 51/53
3.00 32:17 5:01 10:03 116 106-125 1165 169 164-174 72/61
3.50 37:27 5:10 10:21 117 113-123 1210 171 166-174 33/62
4.00 42:37 5:10 10:21 119 111-123 1231 171 166-176 19/21
4.50 51:17 8:39 +3:18 17:19 111 67-127 1922 168 158-172 15/26
5.00 57:13 5:57 +17 11:53 113 108-120 1343 168 164-172 45/42
5.50 1:02:43 5:29 10:59 111 105-119 1218 169 164-174 31/32
6.00 1:08:10 5:27 10:54 115 106-121 1254 167 116-174 102/79
6.50 1:13:25 5:15 10:30 117 114-120 1228 169 166-174 61/68
7.00 1:20:40 7:15 +2:02 14:31 108 77-122 1568 169 158-174 44/53
7.50 1:26:33 5:52 +34 11:45 114 100-121 1339 169 164-174 78/50
8.00 1:31:59 5:26 10:53 120 112-130 1305 170 164-174 78/100
8.50 1:37:41 5:42 +20 11:24 118 112-122 1345 170 164-176 42/37
9.00 1:44:49 7:08 +1:42 14:17 113 79-122 1613 169 162-176 44/29
9.50 1:51:02 6:12 +29 12:25 112 93-119 1390 166 82-174 39/62
10.00 1:56:53 5:52 +25 11:44 117 107-124 1372 168 84-176 34/29
10.50 2:04:09 7:16 +1:34 14:31 110 78-124 1597 166 110-176 55/57
11.00 2:10:20 6:12 +15 12:23 111 105-117 1375 168 124-174 228/190
11.50 2:17:16 6:56 +1:24 13:51 112 89-120 1552 168 120-174 177/200
12.00 2:22:55 5:39 11:18 116 107-120 1310 169 116-176 75/82
12.50 2:28:45 5:50 +30 11:41 120 110-127 1401 166 82-178 72/69
13.00 2:34:20 5:35 11:10 126 116-135 1407 170 164-176 70/74
13.50 2:39:51 5:31 11:01 124 119-130 1367 172 166-178 117/107
13.54 2:40:16 25 9:29 131 130-131 1241 169 164-172 12/8

Heart

115/135max
  • Show Beats/Mile

Elevation

Asc 1523m, Range 162m, Flat prediction 2:24:50
Elevation Graph
Biggest Climbs (m) Min/mi
74 37.6% 11:01
57 39.1% 11:15
38 16.7% 11:07
32 28.9% 12:07
29 14.0% 10:04
28 17.5% 11:44
See your biggest climbs

Cadence

168 (178 max) Stride Length: 88cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 92.0 168 13.5 2:27:00 11:24
Walk 4.1 105 0.1 6:49 1:23:40
Still 0.0 - - 1 -
Pause 3.9 - - 6:26 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:18 9:17 40.62% More
800m 4:54 9:51 45.63% More
1km 6:10 9:55 47.98% More
Mile 10:02 10:02 51.68% More
5k 32:41 10:31 51.70% More
5 miles 56:35 11:19 48.96% More
10k 1:09:54 11:15 49.63% More

Predictions

Dist Time Per Mile WAVA
1M 6:55 6:55 74.93
5km 26:10 8:25 64.58
5M 45:45 9:09 60.56
10km 59:03 9:30 58.74
10M 1:43:15 10:20 55.38
Half 2:21:47 10:49 53.33
20M 3:53:02 11:39 50.96
Mara 5:19:59 12:13 49.75

Bespoke Fields

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Hill Repeats
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