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Thu 15th Feb 2024 at 8:22am by Stevewjj

Run > Medium Long Run
  • Good
  • Time
    46:50
  • Miles
    4.39
  • Min/mi
    10:40
  • Pacing
    67.9%
  • WAVA
    46.37
  • Stride(cm)
    81
  • Cals
    477
  • Cadence
    186
  • BPM
    154
  • %MHR
    90.3
  • B/mi
    1648
  • Asc(m)
    165
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 6:57(6:57/km) 145/157bpm [1008b/km] 65cal 8.63/9.41kmph
2) 1km - 6:46(6:46/km) 153/163bpm [1037b/km] 68cal 8.86/10.28kmph
3) 1km - 6:38(6:38/km) 152/164bpm [1009b/km] 66cal 9.04/10.14kmph
4) 1km - 6:33(6:33/km) 157/163bpm [1027b/km] 68cal 9.17/9.98kmph
5) 1km - 6:25(6:25/km) 158/165bpm [1015b/km] 66cal 9.34/10.31kmph
6) 1km - 6:23(6:23/km) 160/164bpm [1020b/km] 68cal 9.41/10.21kmph
7) 1km - 6:41(6:41/km) 161/165bpm [1076b/km] 72cal 8.98/9.98kmph
8) 0.07km - 27(6:13/km) 161/163bpm [1000b/km] 4cal 9.66/9.81kmph
6:57 6:46 6:38 6:33 6:25 6:23 6:41 27
Ness
Nice paced running. Well done 👍

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.
0.13 1:33 1:33 12:21 127 100-149 1568 177 174-180 0/3
0.25 2:55 1:23 11:00 145 141-151 1595 182 180-186 8/6
0.38 4:16 1:21 10:50 149 145-154 1613 183 178-184 4/10
0.50 5:36 1:19 10:35 151 148-154 1598 186 184-190 7/7
0.63 7:00 1:25 11:17 153 148-157 1726 186 184-190 13/11
0.75 8:33 1:32 12:18 152 150-156 1870 186 182-188 8/11
0.88 9:53 1:20 10:41 157 153-163 1676 186 180-192 10/15
1.00 11:12 1:19 10:34 155 154-157 1638 185 168-192 13/4
1.13 12:32 1:20 10:40 152 138-160 1621 186 184-188 6/4
1.25 13:49 1:17 10:16 149 141-152 1530 187 184-190 4/11
1.38 15:10 1:21 10:47 151 150-154 1628 188 186-190 3/4
1.50 16:28 1:18 10:27 153 151-154 1599 187 182-188 5/11
1.63 19:07 2:39 +1:15 21:08 148 123-162 3129 182 148-188 11/6
1.75 20:29 1:22 10:54 154 146-164 1680 182 148-190 2/3
1.88 21:45 1:17 10:14 157 155-160 1605 188 186-190 3/7
2.00 22:58 1:13 9:45 158 155-162 1540 189 186-190 4/9
2.13 24:15 1:17 10:16 158 156-161 1622 187 184-192 9/2
2.25 25:42 1:26 11:31 157 156-158 1807 187 184-190 3/7
2.38 27:01 1:19 10:32 157 153-161 1653 188 186-190 5/8
2.50 28:19 1:18 10:23 157 155-162 1631 187 184-190 5/15
2.63 29:39 1:21 10:46 161 159-163 1733 187 186-190 6/7
2.75 30:50 1:11 9:27 161 158-165 1521 186 184-188 17/15
2.88 33:46 2:56 +1:31 23:27 153 124-165 3588 183 120-190 5/12
3.00 35:00 1:14 9:56 154 136-164 1529 189 188-190 8/8
3.13 36:16 1:15 10:01 162 159-164 1623 189 188-192 4/5
3.25 37:33 1:18 10:21 161 157-163 1665 188 186-190 17/14
3.38 38:50 1:16 10:11 160 158-163 1630 188 186-190 12/5
3.50 40:07 1:17 10:17 161 160-164 1655 188 186-192 3/6
3.63 41:23 1:17 10:13 159 155-162 1624 189 186-190 7/3
3.75 42:44 1:20 10:43 160 158-161 1714 189 186-190 8/1
3.88 44:04 1:20 10:41 160 159-161 1710 188 186-190 8/3
4.00 45:27 1:23 11:03 160 158-162 1768 188 186-190 3/5
4.13 46:53 1:26 11:30 162 160-164 1863 172 116-190 9/4
4.25 48:10 1:17 10:13 161 159-164 1645 187 184-190 4/3
4.38 49:25 1:16 10:07 162 160-165 1639 188 186-194 8/3
4.39 49:38 13 11:09 163 162-163 1818 188 188-188 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    154 avge / 165 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 4.8% 10:28
    14 5.3% 11:07
    11 10.3% 9:41

  • Cadence Distribution

    186 avge / 194 max Stride Length: 81cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 93.4 186 4.4 46:10 11:13
    Walk 1.3 132 0 40 22:00
    Still 0.1 - - 2 -
    Pause 5.3 - - 2:46 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:26 9:46 35.15% More
    800m 4:59 10:01 40.57% More
    1km 6:17 10:07 42.36% More
    Mile 10:16 10:16 44.70% More
    5k 35:18 11:22 43.09% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:46 9:46 47.00
    5km 32:28 10:27 46.86
    5M 53:46 10:45 46.18
    10km 1:07:41 10:54 45.83
    10M 1:52:05 11:13 45.47
    Half 2:29:14 11:24 45.09
    20M 3:53:41 11:41 45.07
    Mara 5:11:08 11:53 45.28

Photos



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