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Tue 24th Jun 2025 at 12:12pm by Richard-M

Run > Long Run
  • windy
  • v warm
  • Time
    1:13:17
  • Miles
    7.46
  • Min/mi
    9:49
  • Pacing
    79.2%
  • WAVA
    50.82
  • Stride(cm)
    109
  • Cals
    928
  • Cadence
    150
  • BPM
    141
  • %MHR
    83.1
  • B/mi
    1388
  • Asc(m)
    124
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

Run/walk: Apsley loop - hot, sunny, breezy
1,2,3,4 mins building intervals then 1km with 1min walk
Running going backwards :( melted in the heat
right glute sore, left calf too - my body hates me....
HR too high, too hot sooo unfit :/

1) 0.18km - 1:05(6:08/km) 101/120bpm [619b/km] 7cal 9.79/11.99kmph
2) 0.1km - 58(9:44/km) 97/121bpm [944b/km] 6cal 6.16/11.92kmph
3) 0.38km - 2:01(5:19/km) 115/130bpm [612b/km] 17cal 11.27/12.7kmph
4) 0.1km - 58(9:36/km) 114/131bpm [1095b/km] 8cal 6.25/10.25kmph
5) 0.62km - 3:01(4:52/km) 119/128bpm [579b/km] 32cal 12.33/13.37kmph
6) 0.1km - 59(9:58/km) 102/126bpm [1016b/km] 6cal 6.02/12.06kmph
7) 0.77km - 4:01(5:13/km) 132/141bpm [689b/km] 48cal 11.49/12.93kmph
8) 0.1km - 1:00(9:50/km) 128/139bpm [1258b/km] 11cal 6.11/10.88kmph
9) 1km - 5:27(5:27/km) 137/144bpm [746b/km] 68cal 11.02/12.16kmph
10) 0.1km - 1:01(10:04/km) 129/143bpm [1298b/km] 10cal 5.96/11.25kmph
11) 1km - 5:22(5:22/km) 144/151bpm [773b/km] 70cal 11.17/12.09kmph
12) 0.11km - 1:10(10:11/km) 134/151bpm [1364b/km] 12cal 5.89/10.88kmph
13) 1km - 5:31(5:31/km) 147/155bpm [810b/km] 73cal 10.88/12.19kmph
14) 0.09km - 58(10:50/km) 140/152bpm [1517b/km] 12cal 5.54/10.92kmph
15) 1km - 5:53(5:53/km) 149/155bpm [877b/km] 80cal 10.2/11.56kmph
16) 0.1km - 1:01(10:06/km) 143/155bpm [1445b/km] 12cal 5.94/10.18kmph
17) 1km - 5:33(5:33/km) 152/158bpm [844b/km] 76cal 10.8/11.66kmph
18) 0.11km - 1:05(9:54/km) 146/156bpm [1446b/km] 14cal 6.06/10.92kmph
19) 1km - 5:39(5:39/km) 155/160bpm [875b/km] 81cal 10.63/11.32kmph
20) 0.1km - 1:01(9:51/km) 150/159bpm [1479b/km] 13cal 6.09/10.58kmph
21) 1km - 5:56(5:56/km) 154/160bpm [913b/km] 83cal 10.12/10.81kmph
22) 0.12km - 1:07(9:38/km) 143/153bpm [1379b/km] 12cal 6.22/10.65kmph
23) 1km - 6:26(6:26/km) 153/163bpm [984b/km] 89cal 9.33/10.98kmph
24) 0.1km - 1:02(10:01/km) 151/159bpm [1512b/km] 14cal 5.99/7.73kmph
25) 0.83km - 5:05(6:06/km) 158/167bpm [963b/km] 74cal 9.84/10.55kmph
1:05 58 2:01 58 3:01 59 4:01 1:00 5:27 1:01 5:22 1:10 5:31 58 5:53 1:01 5:33 1:05 5:39 1:01 5:56 1:07 6:26 1:02 5:05

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.
0.11 1:04 1:04 9:47 102 83-119 997 145 78-164 0/3
0.17 2:01 57 15:29 96 76-121 1486 117 112-158 1/5
0.41 4:02 2:01 8:34 114 81-130 977 159 114-166 4/10
0.47 5:01 59 15:37 114 90-131 1780 114 106-162 2/1
0.85 8:02 3:01 7:49 119 91-128 931 158 114-172 0/33
0.92 9:18 1:16 +1 20:41 104 93-126 2151 119 106-158 2/5
1.39 13:19 4:01 8:25 131 95-140 1102 160 120-166 10/11
1.46 14:19 1:00 15:50 126 112-139 1996 115 110-160 5/1
2.08 19:46 5:27 8:46 136 112-144 1193 158 108-172 9/13
2.14 20:46 1:00 16:05 127 112-143 2042 118 112-160 2/2
2.76 26:09 5:23 8:39 143 112-151 1238 159 112-162 9/10
2.83 27:18 1:09 16:12 135 121-151 2187 116 108-160 6/4
3.45 32:50 5:31 8:53 146 121-155 1298 159 114-164 12/10
3.51 33:47 57 17:19 139 126-153 2407 112 96-160 2/2
4.13 39:40 5:53 9:29 149 126-155 1412 161 112-180 17/11
4.19 40:41 1:01 16:08 143 128-154 2307 109 0-160 1/5
4.81 46:15 5:34 8:57 151 129-158 1351 160 116-166 12/11
4.88 47:19 1:04 15:46 146 136-156 2302 118 94-162 3/2
5.50 52:58 5:39 9:06 155 136-160 1411 160 110-164 13/8
5.57 53:59 1:01 15:52 149 138-159 2365 114 108-160 4/2
6.19 59:55 5:56 9:32 153 138-159 1460 160 110-166 11/18
6.26 1:01:01 1:06 15:26 142 132-152 2192 116 110-162 2/5
6.88 1:08:05 7:04 +1 11:22 153 132-163 1738 158 90-164 34/13
6.95 1:09:06 1:01 16:02 150 141-159 2404 117 108-162 3/0
7.46 1:14:12 5:06 +1 9:51 157 141-167 1547 160 112-164 28/8

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 167 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    36 5.3% 11:41
    19 3.5% 9:53

  • Cadence Distribution

    150 avge / 180 max Stride Length: 109cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 82.1 160 6.7 1:00:57 9:04
    Walk 17.9 111 0.7 13:15 17:51

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:52 7:30 45.52% More
    800m 4:15 8:32 47.25% More
    1km 5:22 8:38 49.16% More
    Mile 8:58 8:58 50.68% More
    5k 29:13 9:24 51.63% More
    5 miles 47:37 9:31 51.71% More
    10k 1:00:09 9:41 51.12% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:54 7:54 57.56
    5km 27:45 8:56 54.37
    5M 47:02 9:24 52.34
    10km 59:51 9:38 51.37
    10M 1:41:24 10:08 49.82
    Half 2:16:47 10:26 48.75
    20M 3:38:37 10:56 47.73
    Mara 4:54:54 11:15 47.32

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