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Sun 4th Aug 2024 at 9:37am by RRR-CAZ 🇬🇧

Run > Long Run

  • warm
  • Time
    1:56:00
  • Miles
    13.00
  • Min/mi
    8:55
  • Pacing
    71.2%
  • WAVA
    60.25
  • Stride(cm)
    101
  • Cals
    938
  • Cadence
    178
  • BPM
    122
  • %MHR
    71.2
  • B/mi
    1087
  • Asc(m)
    719
  • Hillscore
    34
  • Surface
    Road

Notes & Comments

3 comments
🏃‍♂️ Long run easy for 10 miles then push for last 3 miles

1) 1mi - 9:24(9:24/mi) 122/129bpm [1147b/mi] 97cal 6.38/6.99mph
2) 1mi - 8:51(8:51/mi) 117/123bpm [1035b/mi] 76cal 6.78/7.01mph
3) 1mi - 9:24(9:24/mi) 119/123bpm [1118b/mi] 78cal 6.38/7.31mph
4) 1mi - 8:53(8:53/mi) 118/122bpm [1048b/mi] 66cal 6.76/7.76mph
5) 1mi - 9:02(9:02/mi) 115/119bpm [1038b/mi] 59cal 6.65/7.08mph
6) 1mi - 9:13(9:13/mi) 116/121bpm [1069b/mi] 61cal 6.51/7.24mph
7) 1mi - 9:29(9:29/mi) 118/123bpm [1120b/mi] 63cal 6.32/6.85mph
8) 1mi - 9:00(9:00/mi) 115/121bpm [1036b/mi] 54cal 6.66/7.12mph
9) 1mi - 8:58(8:58/mi) 122/127bpm [1094b/mi] 67cal 6.69/7.2mph
10) 0.9mi - 8:23(9:19/mi) 125/127bpm [1164b/mi] 68cal 6.44/6.72mph
11) 1mi - 8:20(8:20/mi) 132/138bpm [1100b/mi] 82cal 7.2/7.53mph
12) 1mi - 8:06(8:06/mi) 135/139bpm [1093b/mi] 84cal 7.41/8.41mph
13) 1mi - 8:00(8:00/mi) 133/137bpm [1063b/mi] 73cal 7.5/7.99mph
14) 0.1mi - 47(7:45/mi) 136/137bpm [1054b/mi] 8cal 7.74/7.53mph
15) 0mi - 11(53:10/mi) 136/137bpm [7231b/mi] 2cal 1.13/5.51mph
9:24 8:51 9:24 8:53 9:02 9:13 9:29 9:00 8:58 8:23 8:20 8:06 8:00 47 11
alpenrose
Nice change for you :)
Autumnleaves
Nice one!
Corrah
Good running 👍
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

46% 28% 14% 10% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 4:37 4:37 9:15 119 85-128 1100 175 120-182 10/14
1.00 11:36 6:59 +2:14 13:58 119 81-128 1662 178 120-188 18/16
1.50 16:03 4:27 8:53 117 110-123 1040 178 178-180 16/10
2.00 20:27 4:24 8:48 118 113-122 1039 178 176-182 15/21
2.50 25:05 4:38 9:15 117 110-121 1082 177 174-180 25/20
3.00 29:51 4:47 9:33 120 117-123 1147 177 176-178 42/34
3.50 34:27 4:36 +16 9:12 119 115-121 1094 179 176-184 36/33
4.00 38:59 4:32 9:04 117 114-120 1061 177 174-180 27/34
4.50 43:31 4:32 9:03 116 114-118 1050 177 176-180 40/48
5.00 48:01 4:30 9:00 114 112-116 1026 177 174-178 38/30
5.50 52:37 4:36 9:11 116 113-118 1065 177 174-178 47/49
6.00 57:15 4:39 9:17 117 114-120 1086 177 174-180 40/31
6.50 1:02:02 4:47 9:34 116 110-121 1110 176 172-178 36/27
7.00 1:06:42 4:40 9:21 119 115-123 1112 176 174-182 58/65
7.50 1:11:13 4:30 9:00 113 111-116 1018 176 174-178 60/53
8.00 1:15:44 4:31 9:02 117 113-120 1058 177 174-180 39/27
8.50 1:20:12 4:28 8:56 119 113-127 1064 177 176-180 18/30
9.00 1:24:42 4:30 9:00 124 123-127 1116 176 174-178 44/49
9.50 1:29:21 4:39 9:19 126 124-127 1173 176 174-178 48/38
10.00 1:33:58 4:36 9:13 125 122-127 1152 178 174-190 64/42
10.50 1:38:02 4:05 8:10 131 127-134 1069 185 180-190 22/41
11.00 1:42:17 4:15 8:29 135 132-139 1146 181 178-184 45/23
11.50 1:46:25 4:08 8:16 136 131-138 1124 182 180-184 44/90
12.00 1:50:23 3:58 7:56 134 128-137 1064 183 180-186 18/30
12.50 1:54:18 3:54 7:49 131 125-135 1024 187 182-196 41/26
13.00 1:58:17 3:59 7:58 135 131-137 1076 185 180-192 22/14
13.00 1:58:33 16 +5 1:47:10 136 136-136 14575 120 120-120 0/0

Heart

122/139max
  • Show Beats/Mile

Elevation

Asc 719m, Range 69m, Flat prediction 1:54:08
Elevation Graph
Biggest Climbs (m) Min/mi
37 11.8% 8:37
32 24.8% 9:08
30 23.3% 8:00
28 17.0% 9:30
18 6.3% 8:25
17 13.1% 8:42
See your biggest climbs

Cadence

178 (196 max) Stride Length: 101cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.6 178 13 1:55:44 8:55
Walk 2.4 117 0 2:49 2:47:27

Photos

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:51 7:26 47.44% More
800m 3:52 7:46 54.02% More
1km 4:52 7:50 56.59% More
Mile 7:51 7:51 60.74% More
5k 25:15 8:08 62.31% More
5 miles 42:33 8:31 60.46% More
10k 53:39 8:38 59.92% More
10 miles 1:28:25 8:51 59.81% More

Predictions

Dist Time Per Mile WAVA
1M 7:39 7:39 62.37
5km 25:26 8:11 61.87
5M 42:08 8:26 61.05
10km 53:03 8:32 60.61
10M 1:27:50 8:47 60.21
Half 1:56:57 8:56 59.73
20M 3:03:08 9:09 59.77
Mara 4:03:49 9:18 60.08
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