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Sun 19th Mar 2023 at 10:11am by Alun

Run > Long Run
  • Time
    1:25:16
  • Miles
    10.05
  • Min/mi
    8:29
  • Pacing
    90.4%
  • WAVA
    60.62
  • Stride(cm)
    128
  • Cals
    1101
  • Watts
    353
  • Cadence
    148
  • BPM
    135
  • %MHR
    77.8
  • B/mi
    1149
  • Asc(m)
    188
  • Hillscore
    7
  • Surface
    Mixed

Notes & Comments

Sunday Morning Longer Run
Shorne Wood country park and back with three laps around the park in between, slightly extended at the end to clear the 10 miles.

Split Summary
===
1) 0.62mi - 5:25(8:44/mi) 118/131bpm [1030b/mi] 65cal 387/451W
2) 0.62mi - 5:15(8:27/mi) 132/138bpm [1116b/mi] 71cal 399/480W
3) 0.62mi - 4:54(7:53/mi) 130/140bpm [1024b/mi] 64cal 396/551W
4) 0.62mi - 5:40(9:07/mi) 134/140bpm [1222b/mi] 73cal 363/522W
5) 0.62mi - 5:23(8:39/mi) 135/141bpm [1168b/mi] 69cal 351/458W
6) 0.62mi - 5:18(8:32/mi) 136/141bpm [1160b/mi] 69cal 334/449W
7) 0.62mi - 5:29(8:50/mi) 136/140bpm [1201b/mi] 71cal 319/585W
8) 0.62mi - 5:13(8:23/mi) 137/142bpm [1149b/mi] 67cal 350/580W
9) 0.62mi - 5:29(8:49/mi) 137/141bpm [1209b/mi] 71cal 333/482W
10) 0.62mi - 5:24(8:41/mi) 138/143bpm [1198b/mi] 70cal 365/537W
11) 0.62mi - 5:27(8:46/mi) 139/143bpm [1218b/mi] 71cal 334/525W
12) 0.62mi - 5:08(8:15/mi) 137/146bpm [1131b/mi] 64cal 319/412W
13) 0.62mi - 5:02(8:06/mi) 135/144bpm [1094b/mi] 62cal 340/485W
14) 0.62mi - 5:21(8:37/mi) 142/147bpm [1224b/mi] 72cal 375/502W
15) 0.62mi - 4:48(7:43/mi) 138/144bpm [1066b/mi] 60cal 321/360W
16) 0.62mi - 5:08(8:15/mi) 143/147bpm [1181b/mi] 70cal 357/571W
17) 0.1mi - 53(8:33/mi) 140/142bpm [1197b/mi] 12cal 403/568W
5:25 5:15 4:54 5:40 5:23 5:18 5:29 5:13 5:29 5:24 5:27 5:08 5:02 5:21 4:48 5:08 53

Map
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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.
0.50 4:21 4:21 8:42 116 81-125 1009 148 62-152 378 24-451 16/5
1.00 8:46 4:25 8:50 132 124-138 1166 149 148-154 418 349-480 29/0
1.50 12:39 3:53 7:45 128 122-136 993 152 150-154 370 333-404 4/23
2.00 16:43 4:04 8:08 133 124-140 1083 150 144-154 379 240-551 16/26
2.50 21:23 4:40 9:20 134 124-139 1250 147 142-152 384 263-522 27/10
3.00 25:46 4:23 8:46 135 128-141 1183 147 144-150 347 280-422 13/16
3.50 30:05 4:20 8:39 136 130-140 1178 146 144-152 349 276-449 10/18
4.00 34:16 4:11 8:21 135 131-141 1127 148 144-156 338 211-585 13/35
4.50 38:34 4:18 8:37 136 130-141 1171 148 146-152 316 220-509 2/34
5.00 42:48 4:14 8:28 137 132-142 1160 146 142-150 341 255-580 10/19
5.50 47:21 4:32 9:04 137 131-141 1243 148 144-156 333 225-482 8/16
6.00 51:32 4:12 8:24 137 132-142 1150 148 142-150 372 267-537 11/16
6.50 55:59 4:26 8:52 139 136-143 1233 147 142-156 333 222-525 12/10
7.00 1:00:25 4:26 8:52 139 134-146 1232 146 142-150 343 272-458 7/13
7.50 1:04:25 4:01 8:01 135 129-146 1083 148 144-152 303 235-360 5/30
8.00 1:08:29 4:04 8:07 136 130-144 1104 149 144-152 344 220-485 8/26
8.50 1:12:44 4:15 8:31 140 130-147 1192 148 146-152 371 314-502 19/5
9.00 1:16:51 4:06 8:12 140 133-145 1149 148 144-150 335 293-409 8/11
9.50 1:20:40 3:49 7:39 139 134-145 1063 151 150-152 337 263-370 1/24
10.00 1:24:55 4:15 8:29 143 138-147 1214 149 144-152 360 263-571 17/11
10.05 1:25:16 21 7:53 141 140-142 1112 146 142-150 475 387-568 3/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    135 avge / 147 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    40 2.5% 8:40
    28 4.0% 9:39

  • Cadence Distribution

    148 avge / 156 max Stride Length: 128cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 67.2 149 6.9 57:20 8:16
    Walk 32.8 145 3.1 27:56 8:59

  • Power Distribution

    353W (585 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:49 7:19 47.27% More
    800m 3:44 7:31 54.48% More
    1km 4:42 7:34 57.13% More
    Mile 7:45 7:45 59.80% More
    5k 25:21 8:10 60.51% More
    5 miles 41:48 8:22 59.92% More
    10k 52:14 8:24 59.91% More
    10 miles 1:24:49 8:29 60.64% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:15 7:15 63.92
    5km 24:20 7:50 63.04
    5M 40:27 8:05 61.92
    10km 51:02 8:13 61.32
    10M 1:24:49 8:29 60.64
    Half 1:53:10 8:38 60.02
    20M 2:57:48 8:53 59.80
    Mara 3:57:13 9:03 59.96
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