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Sun 19th Mar 2023 at 8:11am by chrischew01

Run > Long Run
  • Time
    3:00:26
  • Miles
    21.76
  • Min/mi
    8:18
  • Pacing
    42.5%
  • WAVA
    65.22
  • Stride(cm)
    119
  • Cals
    2017
  • Watts
    305
  • Cadence
    163
  • BPM
    142
  • %MHR
    77.4
  • B/mi
    1174
  • Asc(m)
    312
  • Hillscore
    26
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 35.02km - 3:00:26(5:09/km) 142/160bpm [732b/km] 2017cal 300/430W
3:00:26

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 8:36 8:36 8:36 122 70-132 1049 159 104-164 270 70-318 8/26
2.00 22:18 13:42 +4:56 13:42 132 80-141 1808 160 156-164 299 250-366 32/14
3.00 30:30 8:12 8:12 133 124-142 1090 163 156-170 301 262-339 16/23
4.00 38:37 8:08 8:08 136 127-143 1106 163 158-168 291 240-332 8/20
5.00 46:49 8:11 8:11 143 131-153 1171 163 156-166 324 260-411 25/12
6.00 54:57 8:08 8:08 148 142-153 1204 165 160-168 333 212-393 26/13
7.00 1:03:22 8:25 8:25 141 130-148 1187 165 158-172 326 261-405 21/19
8.00 1:11:18 7:56 7:56 140 136-145 1111 166 162-170 316 297-339 13/17
9.00 1:19:26 8:08 8:08 132 117-145 1074 164 158-170 299 234-415 13/40
10.00 1:27:41 8:14 8:14 139 131-147 1145 164 158-168 310 264-402 25/15
11.00 1:35:46 8:05 8:05 141 125-149 1141 164 158-170 300 204-367 19/25
12.00 1:45:35 9:49 +1:40 9:49 138 103-147 1355 163 150-168 307 194-372 23/9
13.00 1:53:58 8:23 8:23 141 133-155 1181 163 154-168 312 241-404 38/18
14.00 2:02:04 8:06 8:06 146 138-156 1184 162 156-170 302 251-386 19/18
15.00 2:10:05 8:01 8:01 144 134-153 1153 163 160-168 302 237-420 21/23
16.00 2:17:54 7:49 7:49 147 143-152 1150 164 160-168 295 257-330 4/36
17.00 2:28:20 10:26 10:26 144 111-160 1501 163 104-168 305 59-430 24/11
18.00 2:36:24 8:04 8:04 146 130-155 1178 164 154-170 298 211-420 24/30
19.00 2:44:50 8:26 +20 8:26 149 132-155 1256 164 112-170 301 20-364 13/20
20.00 2:52:42 7:52 7:52 155 150-158 1219 166 160-172 311 284-348 13/11
21.00 3:01:07 8:25 8:25 152 144-160 1279 161 154-172 311 258-412 29/22
21.76 3:07:23 6:16 8:17 151 146-157 1252 162 154-168 296 246-393 16/19

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    142 avge / 160 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    38 1.1% 8:11
    28 5.6% 9:13
    27 2.3% 8:59
    22 3.8% 9:12
    21 3.0% 8:28
    20 5.7% 9:11

  • Cadence Distribution

    163 avge / 172 max Stride Length: 119cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 95.1 163 21.7 2:57:51 8:30
    Walk 0.1 109 0 12 16:17
    Still 1.3 - - 2:28 -
    Pause 3.5 - - 6:52 -

  • Power Distribution

    305W (430 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:50 7:23 47.08% More
    800m 3:46 7:36 54.42% More
    1km 4:43 7:35 57.38% More
    Mile 7:39 7:39 61.22% More
    5k 24:34 7:54 62.99% More
    5 miles 40:20 8:04 62.64% More
    10k 50:39 8:09 62.35% More
    10 miles 1:22:31 8:15 62.90% More
    Half 1:48:06 8:15 63.93% More
    20 miles 2:47:01 8:21 64.28% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:46 6:46 69.15
    5km 22:40 7:18 68.25
    5M 37:38 7:32 67.14
    10km 47:27 7:38 66.54
    10M 1:18:47 7:53 65.89
    Half 1:45:04 8:01 65.24
    20M 2:44:55 8:15 65.09
    Mara 3:39:55 8:24 65.31
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