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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

11 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.
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

58% 41% 1%

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.
0.25 3:16 3:16 13:05 122 77-134 1597 163 160-168 213 195-269 4/1
0.50 6:27 3:11 12:42 132 125-136 1677 162 158-168 198 183-206 1/6
0.75 9:36 3:09 12:36 136 132-142 1714 162 160-164 205 197-213 1/2
1.00 12:40 3:04 12:18 136 133-140 1672 161 158-164 214 194-239 3/4
1.25 15:45 3:05 12:19 142 136-149 1749 161 158-164 225 206-275 6/2
1.50 18:44 2:59 11:56 140 138-142 1670 161 160-164 219 210-232 2/3
1.75 21:42 2:58 11:51 141 138-144 1672 161 160-164 225 211-249 3/2
2.00 24:42 3:01 12:02 143 140-146 1721 162 158-168 216 206-227 2/4
2.25 27:45 3:02 12:10 143 141-145 1740 162 160-166 218 182-233 3/2
2.50 30:48 3:03 12:11 147 143-149 1792 161 158-166 215 200-246 4/3
2.75 33:48 3:00 12:00 144 142-147 1728 162 158-166 213 207-220 2/4
3.00 36:48 3:00 12:00 145 142-148 1741 161 160-164 215 205-226 2/4
3.25 39:54 3:06 12:23 148 145-150 1833 160 158-164 225 207-250 5/3
3.50 42:53 3:00 11:59 148 145-151 1772 161 158-164 229 212-263 4/3
3.75 46:15 3:22 13:26 149 143-154 2002 161 158-166 210 184-244 5/2
4.00 49:14 2:59 11:55 148 145-153 1763 162 160-168 216 182-238 3/4
4.25 52:17 3:04 12:15 146 140-150 1787 161 158-164 214 188-236 3/6
4.50 55:20 3:03 12:13 148 145-151 1808 160 158-162 215 204-270 4/3
4.75 58:25 3:05 12:18 149 147-153 1833 161 158-168 218 204-245 3/4
5.00 1:01:31 3:06 12:24 151 149-154 1872 161 158-164 213 184-238 3/4
5.25 1:04:34 3:03 12:10 151 149-154 1838 161 160-164 222 196-248 3/3
5.50 1:07:34 3:00 12:01 154 149-158 1850 162 160-166 226 194-270 6/3
5.75 1:10:33 2:59 11:55 154 152-157 1836 162 160-166 219 193-244 4/4
6.00 1:13:33 3:00 12:00 156 153-160 1871 163 160-166 220 203-239 3/4
6.23 1:16:10 2:37 11:27 158 155-161 1810 164 160-168 228 216-286 3/4

Heart

145/161max
  • Show Beats/Mile

Elevation

Asc 26m, Range 10m, Flat prediction 1:16:10
Elevation Graph
No climbs of at least 10 metres detected.

Power

217W (286 max)
Power Graph
Power Bands

Cadence

162 (168 max) Stride Length: 81cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 161 6.2 1:16:09 12:13
Walk 0.0 0 0 0 NAN:00:00
Still 0.0 - - 1 -

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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