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Sat 2nd Sep 2023 at 9:07am by slowblonde

Run > Long Run
  • Time
    3:46:54
  • Miles
    19.01
  • Min/mi
    11:56
  • Pacing
    65.3%
  • WAVA
    44.24
  • Stride(cm)
    74
  • Cals
    1948
  • Cadence
    182
  • BPM
    156
  • %MHR
    86.9
  • B/mi
    1868
  • Asc(m)
    66
  • Surface
    Road

Notes & Comments

17 miles with Tracy

Last 9 miles with Aine

6 miles with Siobhan

5 miles with Lynette

Split Summary
===
1) 1mi - 10:27(10:27/mi) 139/149bpm [1453b/mi] 96cal
2) 1mi - 11:14(11:14/mi) 154/162bpm [1731b/mi] 106cal
3) 0.08mi - 54(10:51/mi) 156/160bpm [1691b/mi] 8cal
4) 1mi - 11:46(11:46/mi) 160/176bpm [1883b/mi] 103cal
5) 1mi - 12:11(12:11/mi) 156/164bpm [1901b/mi] 102cal
6) 1mi - 12:09(12:09/mi) 155/160bpm [1884b/mi] 102cal
7) 1mi - 12:15(12:15/mi) 153/164bpm [1873b/mi] 99cal
8) 1mi - 12:50(12:50/mi) 151/164bpm [1938b/mi] 101cal
9) 1mi - 12:17(12:17/mi) 151/157bpm [1855b/mi] 96cal
10) 1mi - 11:34(11:34/mi) 154/158bpm [1783b/mi] 100cal
11) 1mi - 12:05(12:05/mi) 156/167bpm [1884b/mi] 102cal
12) 1mi - 11:55(11:55/mi) 155/164bpm [1848b/mi] 99cal
13) 1mi - 11:53(11:53/mi) 158/165bpm [1877b/mi] 104cal
14) 1mi - 12:04(12:04/mi) 159/165bpm [1920b/mi] 107cal
15) 1mi - 11:55(11:55/mi) 160/171bpm [1908b/mi] 105cal
16) 1mi - 12:01(12:01/mi) 161/167bpm [1935b/mi] 104cal
17) 1mi - 12:03(12:03/mi) 161/167bpm [1939b/mi] 106cal
18) 1mi - 12:10(12:10/mi) 162/172bpm [1972b/mi] 104cal
19) 1mi - 11:58(11:58/mi) 164/175bpm [1964b/mi] 104cal
20) 0.93mi - 11:11(12:05/mi) 164/168bpm [1983b/mi] 100cal
10:27 11:14 54 11:46 12:11 12:09 12:15 12:50 12:17 11:34 12:05 11:55 11:53 12:04 11:55 12:01 12:03 12:10 11:58 11:11
Flatlander
Nice long run with plenty of company.
Hope the training has gone well for the HM.

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.
1.00 10:27 10:27 10:27 139 108-149 1453 185 128-190 2/59
2.00 21:41 11:13 11:14 154 143-162 1730 180 0-188 8/29
2.08 25:38 3:58 +1 48:39 154 127-160 7492 169 0-188 0/4
3.08 37:22 11:44 11:45 160 126-176 1879 183 0-188 11/16
4.08 49:32 12:10 12:11 156 137-164 1900 180 0-188 7/10
5.08 1:02:05 12:33 +1 12:34 155 133-160 1947 178 0-188 11/8
6.08 1:15:25 13:20 +1 13:21 153 132-164 2042 174 0-190 10/15
7.08 1:28:15 12:50 12:50 151 136-164 1939 176 0-188 14/11
8.07 1:41:24 13:09 +1 13:10 151 130-157 1987 177 0-192 13/11
9.07 1:52:58 11:34 11:35 154 138-158 1783 176 0-188 9/11
10.07 2:05:26 12:28 +1 12:28 156 138-167 1945 177 0-188 9/11
11.07 2:20:09 14:44 +2 14:44 155 126-164 2284 174 0-190 10/13
12.07 2:33:11 13:01 +3 13:02 158 139-165 2058 177 0-190 12/13
13.07 2:45:20 12:10 +1 12:10 159 150-165 1935 177 0-188 15/12
14.07 2:57:15 11:55 11:55 160 148-171 1908 180 0-188 10/12
15.07 3:10:56 13:41 +3 13:42 161 147-167 2205 174 0-188 15/13
16.07 3:23:13 12:16 +2 12:17 161 152-167 1977 172 0-190 14/14
17.07 3:35:58 12:46 +3 12:47 162 150-172 2070 177 0-188 11/10
18.07 3:48:04 12:06 +1 12:06 164 146-175 1985 178 0-188 12/12
18.99 3:59:14 11:10 +1 12:06 164 155-168 1983 173 0-190 11/9

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    156 avge / 176 max Delete HR Trace

  • Cadence Distribution

    182 avge / 192 max Stride Length: 74cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 91.6 184 18.6 3:38:28 12:21
    Walk 3.7 125 0.4 9:20 22:27
    Still 0.2 - - 24 -
    Pause 4.5 - - 11:12 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:30 10:05 37.14% More
    800m 5:05 10:14 40.25% More
    1km 6:24 10:18 41.57% More
    Mile 10:27 10:27 43.15% More
    5k 37:42 12:08 41.06% More
    5 miles 1:01:05 12:13 41.10% More
    10k 1:17:18 12:26 40.47% More
    10 miles 2:04:32 12:27 41.36% More
    Half 2:45:40 12:39 41.45% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:32 10:32 42.81
    5km 34:21 11:03 45.06
    5M 56:24 11:17 44.51
    10km 1:10:44 11:23 44.23
    10M 1:56:10 11:37 44.34
    Half 2:33:55 11:45 44.24
    20M 3:59:14 11:58 44.23
    Mara 5:16:59 12:06 43.97
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