Fri 6th Jan 2023 at 8:48am by Rich963
Run > Long Run
-
Time
4:53:44
-
Miles
24.98
-
Min/mi
11:46
-
Pacing
27%
-
WAVA
42.26
-
Stride(cm)
94
-
Cals
3169
-
Watts
290
-
Cadence
146
-
BPM
123
-
%MHR
69.7
-
B/mi
1442
-
Asc(m)
85
-
Surface
Trail
Notes & Comments
Split Summary
===
1) 1m - 12:08(12:08/m) 108/130bpm [1311b/mi] 123cal 277/482W
2) 1m - 11:24(11:24/m) 119/131bpm [1357b/mi] 131cal 315/449W
3) 1m - 10:41(10:41/m) 124/133bpm [1325b/mi] 130cal 333/425W
4) 1m - 10:57(10:57/m) 122/134bpm [1335b/mi] 125cal 325/406W
5) 1m - 12:18(12:18/m) 116/132bpm [1428b/mi] 124cal 275/423W
6) 1m - 11:16(11:16/m) 122/134bpm [1374b/mi] 126cal 307/400W
7) 1m - 11:39(11:39/m) 117/128bpm [1363b/mi] 126cal 285/381W
8) 1m - 11:38(11:38/m) 113/124bpm [1314b/mi] 126cal 283/365W
9) 1m - 12:10(12:10/m) 112/129bpm [1364b/mi] 123cal 269/366W
10) 1m - 11:39(11:39/m) 116/131bpm [1352b/mi] 126cal 287/522W
11) 1m - 11:16(11:16/m) 120/130bpm [1353b/mi] 121cal 307/589W
12) 1m - 11:18(11:18/m) 119/129bpm [1345b/mi] 123cal 318/453W
13) 1m - 12:05(12:05/m) 116/131bpm [1402b/mi] 125cal 278/393W
14) 1m - 12:02(12:02/m) 124/139bpm [1493b/mi] 128cal 267/356W
15) 1m - 11:56(11:56/m) 131/144bpm [1562b/mi] 132cal 288/434W
16) 1m - 11:39(11:39/m) 131/141bpm [1527b/mi] 130cal 301/473W
17) 1m - 11:28(11:28/m) 134/144bpm [1536b/mi] 135cal 311/533W
18) 1m - 11:54(11:54/m) 132/142bpm [1571b/mi] 130cal 291/398W
19) 1m - 12:23(12:23/m) 128/140bpm [1585b/mi] 130cal 285/484W
20) 1m - 11:51(11:51/m) 128/138bpm [1518b/mi] 128cal 281/393W
21) 1m - 11:26(11:26/m) 130/138bpm [1486b/mi] 127cal 293/374W
22) 1m - 11:59(11:59/m) 124/138bpm [1485b/mi] 124cal 272/361W
23) 1m - 12:08(12:08/m) 130/141bpm [1577b/mi] 125cal 268/408W
24) 1m - 12:13(12:13/m) 128/142bpm [1564b/mi] 127cal 272/420W
25) 0.98m - 12:15(12:28/m) 125/136bpm [1558b/mi] 124cal 271/392W
12:08 11:24 10:41 10:57 12:18 11:16 11:39 11:38 12:10 11:39 11:16 11:18 12:05 12:02 11:56 11:39 11:28 11:54 12:23 11:51 11:26 11:59 12:08 12:13 12:15
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
1.00 |
12:08 |
12:08 |
12:08 |
108 87-130 |
1310 |
141 112-166 |
277 122-482 |
13/19 |
2.00 |
23:32 |
11:24 |
11:24 |
119 102-131 |
1357 |
145 126-170 |
315 192-449 |
15/15 |
3.00 |
34:13 |
10:42 |
10:42 |
124 105-133 |
1326 |
150 130-168 |
333 228-425 |
12/13 |
4.00 |
45:10 |
10:57 |
10:57 |
122 103-134 |
1335 |
148 132-166 |
325 216-406 |
11/10 |
5.00 |
57:28 |
12:18 |
12:18 |
116 102-132 |
1428 |
141 122-162 |
275 177-423 |
13/12 |
6.00 |
1:08:44 |
11:16 |
11:16 |
122 104-134 |
1374 |
147 106-174 |
307 178-400 |
10/10 |
7.00 |
1:20:23 |
11:39 |
11:39 |
117 104-128 |
1363 |
146 120-174 |
285 154-381 |
12/11 |
8.00 |
1:32:00 |
11:37 |
11:37 |
113 99-124 |
1313 |
146 116-160 |
283 140-365 |
13/13 |
9.00 |
1:44:42 |
12:42 +31
|
12:42 |
112 96-128 |
1422 |
142 108-208 |
270 131-366 |
13/13 |
10.00 |
1:56:21 |
11:39 |
11:39 |
116 103-131 |
1352 |
146 84-164 |
287 144-522 |
12/10 |
11.00 |
2:07:38 |
11:17 |
11:17 |
120 104-130 |
1353 |
148 130-162 |
307 232-589 |
11/19 |
12.00 |
2:18:56 |
11:18 |
11:18 |
119 103-129 |
1345 |
148 120-166 |
318 194-453 |
16/18 |
13.00 |
2:41:54 |
22:58 +10:53
|
22:58 |
116 94-131 |
2664 |
143 108-160 |
278 127-393 |
14/13 |
14.00 |
2:53:57 |
12:03 |
12:03 |
124 106-139 |
1494 |
145 122-168 |
267 204-356 |
15/12 |
15.00 |
3:05:52 |
11:56 |
11:56 |
131 106-144 |
1562 |
145 132-164 |
288 202-434 |
17/11 |
16.00 |
3:17:32 |
11:39 |
11:39 |
131 118-141 |
1527 |
147 124-164 |
301 221-473 |
14/14 |
17.00 |
3:29:00 |
11:28 |
11:28 |
134 120-144 |
1536 |
150 106-166 |
311 102-533 |
17/17 |
18.00 |
3:40:53 |
11:54 |
11:54 |
132 119-142 |
1571 |
147 118-166 |
291 155-398 |
18/19 |
19.00 |
3:53:16 |
12:23 |
12:23 |
128 115-140 |
1584 |
146 120-166 |
285 130-484 |
18/19 |
20.00 |
4:05:08 |
11:52 |
11:52 |
128 115-138 |
1518 |
149 100-166 |
281 159-393 |
15/15 |
21.00 |
4:16:33 |
11:26 |
11:26 |
130 112-138 |
1486 |
151 108-172 |
293 146-374 |
13/12 |
22.00 |
4:28:32 |
11:59 |
11:59 |
124 105-138 |
1485 |
148 132-164 |
272 153-361 |
12/13 |
23.00 |
4:40:40 |
12:08 |
12:08 |
130 118-141 |
1577 |
146 132-162 |
268 198-408 |
12/15 |
24.00 |
4:52:53 |
12:13 |
12:13 |
128 112-142 |
1564 |
147 126-172 |
272 149-420 |
22/22 |
24.98 |
5:05:08 |
12:15 |
12:28 |
125 111-136 |
1558 |
148 82-172 |
271 41-392 |
21/13 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
48.8 |
158 |
14.6 |
2:28:44 |
10:12 |
Walk |
51.0 |
133 |
10.4 |
2:35:52 |
15:03 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
0.2 |
- |
- |
31 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:21 |
9:29 |
33.82% |
More |
800m |
4:44 |
9:32 |
39.16% |
More |
1km |
5:59 |
9:38 |
40.43% |
More |
Mile |
9:51 |
9:51 |
41.93% |
More |
5k |
34:01 |
10:57 |
41.31% |
More |
5 miles |
55:11 |
11:02 |
41.40% |
More |
10k |
1:09:43 |
11:13 |
40.89% |
More |
10 miles |
1:54:13 |
11:25 |
41.22% |
More |
Half |
2:41:49 |
12:21 |
38.48% |
More |
20 miles |
4:03:10 |
12:09 |
40.27% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:58 |
8:58 |
46.07 |
5km |
30:39 |
9:52 |
45.84 |
5M |
51:21 |
10:16 |
44.48 |
10km |
1:04:59 |
10:27 |
43.87 |
10M |
1:48:52 |
10:53 |
43.24 |
Half |
2:25:54 |
11:08 |
42.35 |
20M |
3:50:49 |
11:32 |
42.42 |
Mara |
5:09:19 |
11:48 |
42.21 |
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