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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

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

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.
1.09 10:00 10:00 9:10 103 65-111 944 178 92-190 38/40
2.26 20:00 10:00 8:35 114 105-121 978 177 172-182 37/37
3.43 30:00 10:00 8:31 116 105-126 988 176 172-182 53/59
4.54 40:00 10:00 9:01 115 111-121 1036 174 170-178 31/28
5.67 50:00 10:00 8:51 116 109-129 1026 175 170-182 37/39
6.91 1:00:00 10:00 8:04 121 112-129 975 177 170-186 55/52
7.87 1:10:00 10:00 10:25 118 78-129 1229 174 122-186 40/48
9.17 1:20:00 10:00 7:43 125 120-132 965 180 176-186 61/48
10.47 1:30:00 10:00 7:40 127 123-133 974 180 176-186 49/51
11.77 1:40:00 10:00 7:43 127 123-133 981 178 176-184 30/38
13.06 1:50:00 10:00 7:46 128 124-132 993 179 176-184 58/57
14.31 2:00:00 10:00 7:58 132 127-139 1052 179 176-188 74/58
15.41 2:10:00 10:00 9:08 127 99-134 1159 178 122-190 40/46
16.69 2:20:00 10:00 7:45 135 131-139 1047 181 176-190 59/61
17.99 2:30:00 10:00 7:45 136 132-140 1053 181 122-188 76/81
19.28 2:40:00 10:00 7:44 134 130-139 1036 179 174-190 33/39
20.54 2:50:00 10:00 7:58 135 131-145 1076 180 176-186 49/66
21.83 3:00:00 10:00 7:43 140 136-146 1080 182 178-188 86/60
23.19 3:10:00 10:00 7:22 145 138-148 1069 183 178-192 54/60
23.92 3:15:02 5:02 6:56 149 144-154 1032 187 178-192 34/33

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    127 avge / 154 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient 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

  • Cadence Distribution

    179 avge / 192 max Stride Length: 110cm

  • Run/Walk Breakdown

     
    % 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 -

  • 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

Photos



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