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Wed 18th Sep 2024 at 6:21am by Ness

Run > Long Run
  • Good
  • Time
    1:19:08
  • Miles
    7.00
  • Min/mi
    11:18
  • Pacing
    92.8%
  • WAVA
    50.66
  • Stride(cm)
    85
  • Cals
    664
  • Cadence
    168
  • BPM
    127
  • %MHR
    68.9
  • B/mi
    1441
  • Asc(m)
    101
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

This week's PJ long run. Felt ok....
1) 1mi - 11:35(11:35/mi) 116/131bpm [1345b/mi] 99cal
2) 1mi - 11:20(11:20/mi) 122/130bpm [1382b/mi] 90cal
3) 1mi - 11:33(11:33/mi) 126/133bpm [1456b/mi] 87cal
4) 1mi - 11:14(11:14/mi) 130/138bpm [1461b/mi] 97cal
5) 1mi - 10:57(10:57/mi) 130/135bpm [1423b/mi] 91cal
6) 1mi - 11:09(11:09/mi) 132/140bpm [1471b/mi] 100cal
7) 1mi - 11:18(11:18/mi) 139/151bpm [1570b/mi] 100cal
8) 0mi - 2(7:32/mi) 135/135bpm [1017b/mi]
11:35 11:20 11:33 11:14 10:57 11:09 11:18 2
EvilPixie
Nice work
Ness
Thanks, Pix x
Autumnleaves
Well done
Ness
Thanks x
Fenland Flier
I thought you were taking it easy this week 🤦 nice pacing though.
Ness
Err... Yes! Oops 😜😂
Ness
Thanks FF x
Velociraptor
Well done :)
Ness
Thanks, Vrap x
Sigh
Well done!
Alice the Camel
Well done x
Jaks
lol at taking it easy this week, well done though 👏👏
Ness
Thanks x
geordiegirl
Catching up, nice long run (& loving how the easy week is going!)
Ness
Thanks x

Map
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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.
0.25 2:49 2:49 11:14 99 81-109 1112 165 158-168 1/8
0.50 5:57 3:08 12:33 123 109-131 1544 165 162-168 16/0
0.75 8:44 2:47 11:10 122 119-127 1361 167 164-170 14/0
1.00 11:35 2:51 11:23 120 117-123 1365 167 162-170 1/5
1.25 14:26 2:51 11:24 123 118-127 1401 167 162-172 7/4
1.50 17:19 2:54 11:34 123 118-128 1423 167 164-170 3/7
1.75 20:03 2:44 10:56 123 117-130 1345 168 164-170 3/3
2.00 22:56 2:52 11:29 119 116-122 1367 167 160-170 0/20
2.25 25:53 2:57 11:49 125 121-128 1478 169 164-172 1/8
2.50 28:58 3:05 12:19 125 115-131 1539 166 152-172 5/2
2.75 31:43 2:45 11:00 125 121-129 1375 170 166-174 9/2
3.00 34:29 2:46 11:05 127 123-133 1407 169 166-170 1/6
3.25 37:15 2:46 11:06 128 123-134 1421 168 164-172 1/3
3.50 40:00 2:45 10:58 131 123-138 1437 168 166-170 4/7
3.75 42:55 2:55 11:40 132 125-136 1541 169 164-172 6/6
4.00 45:44 2:48 11:14 131 125-136 1471 168 164-172 4/4
4.25 48:25 2:42 10:47 131 129-133 1412 170 164-172 3/2
4.50 51:12 2:46 11:05 130 127-134 1441 169 168-170 2/3
4.75 54:01 2:49 11:16 132 131-134 1488 169 168-170 4/1
5.00 56:41 2:40 10:40 126 123-133 1344 169 166-172 1/11
5.25 59:30 2:49 11:18 128 114-136 1445 168 164-170 4/1
5.50 1:02:14 2:44 10:57 132 123-138 1446 169 166-172 3/2
5.75 1:05:02 2:47 11:10 135 129-140 1507 168 164-172 4/5
6.00 1:07:49 2:47 11:09 134 128-139 1493 169 166-172 6/1
6.25 1:10:38 2:50 11:18 135 129-138 1526 168 166-172 7/0
6.50 1:13:20 2:41 10:45 135 132-138 1452 170 164-174 4/5
6.75 1:16:28 3:09 +18 12:34 143 135-149 1798 167 142-172 9/5
7.00 1:19:24 2:56 11:44 142 135-150 1667 167 164-170 9/4
7.00 1:19:27 3 11:07 135 135-135 1501 168 168-168 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    127 avge / 150 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    30 4.2% 12:03
    13 2.0% 11:33
    13 3.8% 11:40

  • Cadence Distribution

    168 avge / 174 max Stride Length: 85cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.6 167 7 1:19:08 11:20
    Still 0.0 - - 1 -
    Pause 0.4 - - 18 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:37 10:33 39.45% More
    800m 5:24 10:51 43.10% More
    1km 6:45 10:52 44.70% More
    Mile 10:54 10:54 46.55% More
    5k 34:22 11:04 51.12% More
    5 miles 55:59 11:12 50.80% More
    10k 1:10:00 11:16 50.57% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:41 9:41 52.43
    5km 32:55 10:36 53.37
    5M 55:01 11:00 51.69
    10km 1:09:35 11:12 50.88
    10M 1:56:19 11:38 50.32
    Half 2:35:42 11:53 49.83
    20M 4:05:54 12:18 48.59
    Mara 5:29:10 12:34 47.54

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