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Sat 4th Mar 2023 at 12:40pm by NordRunner

Run > Long Run
  • Time
    2:19:28
  • Miles
    10.87
  • Min/mi
    12:50
  • Pacing
    69.8%
  • WAVA
    43.90
  • Stride(cm)
    72
  • Cals
    938
  • Watts
    151
  • Cadence
    174
  • BPM
    130
  • %MHR
    70
  • B/mi
    1670
  • Asc(m)
    238
  • Hillscore
    21
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1.61km - 12:05(7:30/km) 133/143bpm [998b/km] 95cal 173/277W
2) 1.61km - 11:27(7:07/km) 135/145bpm [960b/km] 90cal 163/273W
3) 1.61km - 11:55(7:24/km) 137/143bpm [1015b/km] 94cal 171/266W
4) 1.61km - 12:31(7:46/km) 135/143bpm [1050b/km] 92cal 173/251W
5) 1.61km - 16:29(10:15/km) 129/141bpm [1322b/km] 93cal 131/262W
6) 1.61km - 13:45(8:32/km) 129/141bpm [1102b/km] 81cal 121/222W
7) 1.61km - 12:24(7:42/km) 124/139bpm [955b/km] 78cal 133/240W
8) 1.61km - 11:13(6:58/km) 132/140bpm [920b/km] 80cal 165/271W
9) 1.61km - 13:01(8:05/km) 125/142bpm [1011b/km] 76cal 126/262W
10) 1.61km - 13:50(8:36/km) 123/137bpm [1057b/km] 83cal 130/222W
11) 1.41km - 10:21(7:20/km) 133/140bpm [976b/km] 75cal 161/281W
12) 0.02km - 8(8:16/km) 135/137bpm [1115b/km] 1cal 152/162W
12:05 11:27 11:55 12:31 16:29 13:45 12:24 11:13 13:01 13:50 10:21 8
tipsku
Well done! Great long run
Bowman 🇸🇪
Nice one Steve! Lovely LR!
NordRunner
Thanks, both. Nothing like what I used to do, but I've switched to time on feet at my age :)

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
1.00 12:04 12:04 12:04 133 105-143 1605 172 0-202 174 0-277 72/43
2.00 23:32 11:28 11:28 135 118-145 1547 180 0-202 163 0-273 46/56
3.00 35:27 11:55 11:55 137 126-143 1633 175 114-210 172 44-266 73/52
4.00 48:00 12:33 12:33 135 118-143 1695 172 82-200 173 36-251 74/40
5.00 1:05:05 17:05 +1 17:05 129 107-141 2205 156 0-208 131 0-262 85/56
6.00 1:18:44 13:39 13:39 129 108-141 1761 164 0-204 121 0-222 29/88
7.00 1:31:08 12:24 12:24 124 103-139 1538 166 0-198 133 0-240 31/70
8.00 1:42:21 11:13 11:13 132 125-140 1481 186 114-196 165 109-271 43/56
9.00 1:55:23 13:02 13:02 125 102-142 1629 167 0-200 125 0-262 34/96
10.00 2:09:12 13:48 13:48 123 96-137 1698 164 0-200 131 0-222 39/53
10.87 2:19:28 10:16 11:50 133 123-140 1573 183 70-198 161 55-281 40/41

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    130 avge / 145 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    94 4.3% 14:49
    26 4.9% 11:25
    24 4.3% 12:23
    15 5.9% 13:09
    13 5.6% 13:57
    12 8.3% 15:06

  • Cadence Distribution

    174 avge / 210 max Stride Length: 72cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 76.2 190 9.4 1:46:18 11:17
    Walk 22.4 114 1.5 31:17 21:32
    Still 1.3 - - 1:53 -

  • Power Distribution

    151W (281 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:28 9:54 36.92% More
    800m 5:13 10:29 41.98% More
    1km 6:32 10:31 44.27% More
    Mile 10:59 10:59 46.18% More
    5k 36:47 11:50 45.11% More
    5 miles 1:03:16 12:39 42.97% More
    10k 1:20:18 12:55 42.36% More
    10 miles 2:09:06 12:55 43.41% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:06 11:06 45.69
    5km 36:57 11:54 44.90
    5M 1:01:12 12:14 44.42
    10km 1:17:04 12:24 44.14
    10M 2:07:39 12:46 43.90
    Half 2:49:59 12:59 43.59
    20M 4:26:15 13:19 43.68
    Mara 5:54:32 13:32 43.95

Photos



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