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Sat 28th Jan 2023 at 11:24am by SeanMc

Run > Long Run
  • Time
    3:00:01
  • Miles
    21.67
  • Min/mi
    8:18
  • Pacing
    83.8%
  • WAVA
    66.35
  • Stride(cm)
    109
  • Cals
    2129
  • Cadence
    178
  • BPM
    157
  • %MHR
    91.6
  • B/mi
    1301
  • Asc(m)
    601
  • Hillscore
    18
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 9:16(9:16/m) 149/179bpm [1381b/mi] 126cal 6.48/8.06mph
2) 1m - 9:24(9:24/m) 173/181bpm [1625b/mi] 152cal 6.39/6.89mph
3) 1m - 9:52(9:52/m) 178/188bpm [1757b/mi] 160cal 6.08/7.6mph
4) 1m - 9:17(9:17/m) 180/186bpm [1670b/mi] 150cal 6.46/7.14mph
5) 1m - 9:32(9:32/m) 182/189bpm [1735b/mi] 154cal 6.29/6.45mph
6) 1m - 9:10(9:10/m) 181/186bpm [1658b/mi] 148cal 6.55/7.35mph
7) 1m - 8:39(8:39/m) 181/195bpm [1565b/mi] 140cal 6.94/8.45mph
8) 1m - 8:08(8:08/m) 180/184bpm [1464b/mi] 131cal 7.38/7.64mph
9) 1m - 8:02(8:02/m) 180/183bpm [1445b/mi] 130cal 7.47/7.81mph
10) 1m - 7:50(7:50/m) 180/185bpm [1411b/mi] 126cal 7.66/7.93mph
11) 1m - 8:02(8:02/m) 168/184bpm [1350b/mi] 109cal 7.47/7.81mph
12) 1m - 7:54(7:54/m) 129/132bpm [1020b/mi] 19cal 7.59/7.81mph
13) 1m - 9:02(9:02/m) 125/133bpm [1129b/mi] 20cal 6.64/8.72mph
14) 1m - 7:56(7:56/m) 131/140bpm [1038b/mi] 32cal 7.57/8.14mph
15) 1m - 7:41(7:41/m) 133/137bpm [1023b/mi] 37cal 7.8/8.14mph
16) 1m - 7:46(7:46/m) 134/139bpm [1041b/mi] 44cal 7.72/7.99mph
17) 1m - 7:36(7:36/m) 136/139bpm [1034b/mi] 55cal 7.89/8.5mph
18) 1m - 7:40(7:40/m) 138/142bpm [1058b/mi] 68cal 7.82/8.2mph
19) 1m - 7:38(7:38/m) 141/146bpm [1075b/mi] 80cal 7.87/8.45mph
20) 1m - 7:17(7:17/m) 145/147bpm [1057b/mi] 88cal 8.23/8.5mph
21) 1m - 7:16(7:16/m) 148/153bpm [1076b/mi] 94cal 8.25/8.54mph
22) 0.67m - 5:03(7:32/m) 149/156bpm [1122b/mi] 66cal 7.97/8.66mph

Great attitude, lover nun, thanks to all who helped, Love Never Ends xxx
9:16 9:24 9:52 9:17 9:32 9:10 8:39 8:08 8:02 7:50 8:02 7:54 9:02 7:56 7:41 7:46 7:36 7:40 7:38 7:17 7:16 5:03
Steven McC
Well done, perfect run too :-)

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
1.08 10:00 10:00 9:14 148 86-180 1367 179 174-190 26/25
2.14 20:00 10:00 9:28 174 170-179 1646 174 168-184 49/38
3.17 30:00 10:00 9:42 177 165-186 1717 173 122-182 47/57
4.24 40:00 10:00 9:20 181 175-186 1689 173 168-182 50/42
5.29 50:00 10:00 9:34 183 179-188 1752 172 168-180 33/35
6.35 1:00:00 10:00 9:22 181 172-193 1694 175 168-184 54/51
7.60 1:10:00 10:00 8:04 181 177-184 1459 177 174-182 54/43
8.85 1:20:00 10:00 7:58 180 176-182 1435 177 172-184 71/74
10.12 1:30:00 10:00 7:53 179 171-184 1410 177 174-184 50/55
11.35 1:40:00 10:00 8:06 156 123-184 1264 177 174-186 57/39
12.48 1:50:00 10:00 8:51 125 99-131 1107 178 122-188 55/72
13.73 2:00:00 10:00 8:01 131 126-140 1049 179 176-184 47/41
15.04 2:10:00 10:00 7:39 132 122-138 1010 179 174-188 51/64
16.32 2:20:00 10:00 7:47 134 130-138 1044 179 174-186 52/44
17.64 2:30:00 10:00 7:36 137 132-142 1041 181 176-188 50/45
18.94 2:40:00 10:00 7:39 141 132-146 1079 181 174-190 50/49
20.33 2:50:00 10:00 7:14 145 135-149 1049 184 178-192 40/46
21.67 3:00:00 10:00 7:26 149 144-155 1108 186 178-194 56/51

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    157 avge / 193 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    25 7.0% 8:27
    21 19.4% 8:21
    19 9.2% 8:50
    17 4.0% 7:22
    14 10.1% 8:49
    14 7.2% 7:16

  • Cadence Distribution

    178 avge / 194 max Stride Length: 109cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.6 178 21.7 2:59:18 8:17
    Walk 0.3 123 0 27 1:22:39
    Still 0.1 - - 16 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:45 7:02 50.08% More
    800m 3:33 7:08 58.81% More
    1km 4:27 7:10 61.76% More
    Mile 7:12 7:12 66.27% More
    5k 22:50 7:21 68.89% More
    5 miles 37:12 7:26 69.15% More
    10k 46:43 7:31 68.83% More
    10 miles 1:17:30 7:45 68.25% More
    Half 1:42:06 7:48 68.98% More
    20 miles 2:44:27 8:13 66.56% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:54 6:54 69.15
    5km 22:58 7:24 68.52
    5M 38:02 7:36 67.63
    10km 47:53 7:42 67.15
    10M 1:19:18 7:56 66.69
    Half 1:45:35 8:04 66.16
    20M 2:45:21 8:16 66.20
    Mara 3:40:08 8:24 66.55

Photos



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