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Tue 8th Jul 2025 at 10:24am by Richard-M

Run > Long Run
  • Not good
  • breezy
  • warm
  • Time
    1:22:52
  • Miles
    8.09
  • Min/mi
    10:15
  • Pacing
    56.9%
  • WAVA
    48.95
  • Stride(cm)
    105
  • Cals
    933
  • Cadence
    149
  • BPM
    129
  • %MHR
    76
  • B/mi
    1323
  • Asc(m)
    100
  • Hillscore
    7
  • Surface
    Mixed

Notes & Comments

Run/jog-walk to Whippendell woods (nearly) - warm sunny - with water-backpack
1,2,3,4,5 mins then 1km jog with 1 min walk / drink recovery
much better than last week, actually enjoyed some of it, nice n shady in places along the canal.
glutes sore by the end...

1) 0.09km - 1:02(11:46/km) 76/84bpm [894b/km] 4cal 5.1/5.37kmph
2) 0.18km - 1:01(5:38/km) 100/115bpm [564b/km] 7cal 10.65/11.22kmph
3) 0.09km - 59(11:27/km) 100/118bpm [1145b/km] 6cal 5.24/11.08kmph
4) 0.32km - 2:01(6:15/km) 115/129bpm [719b/km] 20cal 9.6/10.41kmph
5) 0.1km - 59(9:40/km) 99/129bpm [956b/km] 7cal 6.21/9.84kmph
6) 0.58km - 2:59(5:06/km) 114/125bpm [582b/km] 30cal 11.75/12.66kmph
7) 0.11km - 1:01(9:40/km) 86/114bpm [831b/km] 5cal 6.21/7.86kmph
8) 0.72km - 4:01(5:34/km) 119/131bpm [663b/km] 43cal 10.77/12.16kmph
9) 0.08km - 59(11:42/km) 109/129bpm [1274b/km] 7cal 5.13/11.08kmph
10) 0.93km - 5:01(5:25/km) 129/136bpm [699b/km] 58cal 11.07/11.99kmph
11) 0.09km - 1:00(10:37/km) 118/136bpm [1253b/km] 9cal 5.65/10.98kmph
12) 1km - 5:31(5:31/km) 133/139bpm [734b/km] 67cal 10.88/12.19kmph
13) 0.1km - 1:01(10:02/km) 122/137bpm [1223b/km] 9cal 5.98/11.35kmph
14) 1km - 5:48(5:48/km) 136/142bpm [790b/km] 72cal 10.33/12.26kmph
15) 0.13km - 1:23(10:51/km) 120/140bpm [1302b/km] 11cal 5.53/9kmph
16) 1km - 5:48(5:48/km) 137/144bpm [794b/km] 72cal 10.36/11.76kmph
17) 0.1km - 1:13(12:27/km) 125/144bpm [1556b/km] 10cal 4.82/11.32kmph
18) 1km - 5:50(5:50/km) 139/144bpm [810b/km] 74cal 10.3/12.39kmph
19) 0.1km - 1:04(11:03/km) 125/140bpm [1382b/km] 8cal 5.43/10.78kmph
20) 1km - 5:48(5:48/km) 140/146bpm [812b/km] 72cal 10.35/12.12kmph
21) 0.1km - 1:04(10:31/km) 129/145bpm [1356b/km] 10cal 5.71/11.02kmph
22) 1km - 5:44(5:44/km) 141/148bpm [807b/km] 71cal 10.48/11.59kmph
23) 0.11km - 1:12(10:40/km) 128/145bpm [1366b/km] 10cal 5.62/11.02kmph
24) 1km - 5:56(5:56/km) 141/149bpm [838b/km] 72cal 10.1/11.02kmph
25) 0.09km - 1:01(10:56/km) 128/142bpm [1400b/km] 8cal 5.48/9.71kmph
26) 1km - 6:32(6:32/km) 144/155bpm [940b/km] 84cal 9.19/10.78kmph
27) 0.11km - 1:06(10:23/km) 138/150bpm [1434b/km] 12cal 5.77/9.14kmph
28) 0.87km - 5:23(6:14/km) 146/157bpm [910b/km] 69cal 9.63/14.14kmph
29) 0.03km - 26(12:14/km) 144/152bpm [1761b/km] 6cal 4.91/5.44kmph
1:02 1:01 59 2:01 59 2:59 1:01 4:01 59 5:01 1:00 5:31 1:01 5:48 1:23 5:48 1:13 5:50 1:04 5:48 1:04 5:44 1:12 5:56 1:01 6:32 1:06 5:23 26

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.
0.05 1:01 1:01 18:28 76 63-84 1403 107 100-112 2/1
0.17 2:02 1:01 9:07 99 81-115 903 155 112-162 2/1
0.22 3:01 59 18:22 97 78-117 1781 116 96-160 1/2
0.42 5:02 2:01 10:07 114 79-129 1154 158 114-164 7/1
0.48 6:01 59 15:20 98 74-129 1503 118 112-158 0/8
0.85 9:00 2:59 8:13 112 79-123 920 159 116-166 0/29
0.91 10:47 1:47 +1 27:09 86 75-114 2335 116 98-124 0/6
1.36 14:47 4:00 8:57 118 86-131 1056 162 116-174 2/17
1.41 15:47 1:00 19:04 110 94-129 2098 110 94-162 0/4
1.99 23:17 7:30 +1 13:02 126 86-136 1642 160 100-168 9/8
2.05 24:17 1:00 17:12 119 103-135 2048 112 100-160 3/3
2.67 29:48 5:31 8:53 132 101-139 1172 160 114-166 5/10
2.73 30:48 1:00 15:55 123 108-137 1959 119 110-162 1/3
3.35 36:37 5:49 9:22 135 106-142 1264 158 0-176 12/12
3.43 37:59 1:22 17:20 122 104-140 2115 110 0-160 2/5
4.05 43:47 5:48 9:21 137 105-144 1280 161 114-168 11/11
4.11 45:00 1:13 20:04 128 109-143 2568 110 0-164 2/4
4.73 50:50 5:49 9:22 138 109-144 1293 161 114-186 12/8
4.79 51:53 1:03 17:34 125 111-140 2196 118 106-162 2/5
5.41 57:42 5:49 9:21 138 110-146 1291 162 114-176 14/10
5.48 58:45 1:03 16:37 129 113-144 2143 117 106-162 2/3
6.10 1:04:29 5:45 9:15 140 113-148 1294 160 114-166 13/7
6.17 1:05:41 1:12 17:08 128 112-145 2194 116 108-162 1/5
6.79 1:11:38 5:57 9:34 140 111-149 1340 160 112-166 12/8
6.85 1:12:44 1:06 +1 18:58 128 110-142 2429 115 96-162 2/4
7.47 1:19:27 6:43 +1 10:49 143 113-154 1547 159 0-170 47/6
7.54 1:20:33 1:05 16:36 138 126-149 2292 117 108-162 5/1
8.07 1:25:56 5:23 10:01 146 126-157 1462 155 66-170 22/15
8.09 1:26:23 27 +1 20:53 144 137-152 3006 110 108-112 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    129 avge / 157 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    51 5.1% 11:46
    15 4.1% 9:52

  • Cadence Distribution

    149 avge / 186 max Stride Length: 105cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 77.6 161 7.2 1:07:02 9:19
    Walk 22.0 111 0.9 19:04 21:43
    Still 0.1 - - 6 -
    Pause 0.2 - - 11 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:58 7:56 42.98% More
    800m 4:17 8:37 46.82% More
    1km 5:31 8:52 47.89% More
    Mile 9:13 9:13 49.31% More
    5k 30:32 9:50 49.41% More
    5 miles 49:40 9:56 49.57% More
    10k 1:03:11 10:10 48.66% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:10 8:10 55.68
    5km 28:41 9:14 52.60
    5M 48:37 9:43 50.64
    10km 1:01:51 9:57 49.71
    10M 1:44:49 10:29 48.19
    Half 2:21:23 10:48 47.16
    20M 3:45:58 11:18 46.18
    Mara 5:04:48 11:38 45.78

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