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Sun 24th Nov 2024 at 7:39am by CT

Run > Long Run

v windy

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Time
1:45:01
Miles
12.03
Min/mi
8:44
WAVA
70.54
Stride(cm)
103
Cals
1244
Cadence
179
Asc(m)
316
Hillscore
11
Surface
Road

Notes & Comments

Harrow Lodge Park, Hornchurch, Ardleigh Green Rd, Shepherd's Hill, Pages Wood, Hall Lane, Upminster, Highview Gardens, Upminster Road, Suttons Ave, Warren Drive

Sunday long run, with 10 miles with John & Lee. Very hard work today - probably the strongest wind I’ve ever run in. In Pages Wood it almost felt like I was going backwards. If I’d’ve been running on my own I would definitely have stopped 2 or 3 times. Tough one.

1) 1mi - 8:56(8:56/mi) 103cal 6.72/7.31mph
2) 1mi - 8:58(8:58/mi) 104cal 6.7/7.95mph
3) 1mi - 8:47(8:47/mi) 103cal 6.83/7.1mph
4) 1mi - 8:34(8:34/mi) 103cal 7/7.28mph
5) 1mi - 8:34(8:34/mi) 102cal 7/7.49mph
6) 1mi - 8:46(8:46/mi) 104cal 6.85/7.16mph
7) 1mi - 8:43(8:43/mi) 103cal 6.88/8.06mph
8) 1mi - 8:51(8:51/mi) 104cal 6.78/8.08mph
9) 1mi - 8:55(8:55/mi) 102cal 6.72/7.45mph
10) 1mi - 8:23(8:23/mi) 104cal 7.16/7.53mph
11) 1mi - 8:54(8:54/mi) 105cal 6.75/7.51mph
12) 1mi - 8:27(8:27/mi) 105cal 7.1/7.64mph
13) 0.03mi - 13(8:43/mi) 2cal 6.89/6.91mph

8:56 8:58 8:47 8:34 8:34 8:46 8:43 8:51 8:55 8:23 8:54 8:27 13

Multigraph

Pace
Elev
Cadence
Stride

Multi Graph Loading...

mi ( to ) | /mi | bpm | spm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	4:31	4:31	9:02	177 174-180	19/9
1.00	8:56	4:25	8:50	177 170-180	14/18
1.50	13:31	4:35	9:10	176 174-182	17/13
2.00	27:17	13:46 +9:25	27:32	180 172-190	25/15
2.50	31:39	4:22	8:44	179 176-182	15/14
3.00	36:05	4:26	8:53	180 174-184	25/11
3.50	40:21	4:15	8:31	180 176-186	10/10
4.00	44:39	4:19	8:37	179 174-182	28/24
4.50	48:54	4:15	8:30	180 176-182	16/22
5.00	53:14	4:19	8:39	180 176-184	23/16
5.50	57:32	4:18	8:36	179 178-182	15/15
6.00	1:01:59	4:27	8:55	179 172-182	22/16
6.50	1:06:19	4:20	8:39	179 176-182	11/21
7.00	1:10:42	4:23	8:46	178 168-180	33/18
7.50	1:15:04	4:22	8:43	179 174-182	4/27
8.00	1:19:33	4:29	8:58	179 176-182	27/13
8.50	1:24:10	4:37	9:14	179 172-182	19/7
9.00	1:28:28	4:18	8:37	180 138-184	10/20
9.50	1:32:43	4:14	8:29	180 178-184	13/20
10.00	1:36:51	4:09	8:18	180 176-182	8/28
10.50	1:41:23	4:32	9:04	180 178-186	22/9
11.00	1:45:52	4:29 +7	8:58	180 174-184	13/17
11.50	1:50:04	4:11	8:23	181 178-186	23/19
12.00	1:54:19	4:15	8:31	180 174-184	6/21
12.03	1:54:33	14	9:01	177 176-178	0/1

Further Analysis

Pace Distribution
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Biggest Climbs

Edit elevation profile | See your biggest in the last 365 days

Climb	Gradient	Min/mi
19	3.8%	8:55
17	3.5%	9:37
12	6.6%	8:41
12	8.1%	9:17
12	4.7%	8:59
12	4.4%	9:20

Cadence Distribution
179 avge / 190 max Stride Length: 103cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	92.2	179	12	1:44:56	9:31
Walk	0.1	138	0	5	21:13
Pause	7.7	-	-	9:32	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	7:57	53.82%	More
800m	4:06	8:14	59.35%	More
1km	5:07	8:14	61.46%	More
Mile	8:20	8:20	63.13%	More
5k	26:35	8:33	68.60%	More
5 miles	43:21	8:40	68.09%	More
10k	54:03	8:42	68.00%	More
10 miles	1:26:59	8:42	69.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:31	7:31	70.00
5km	25:00	8:03	72.96
5M	41:24	8:17	71.31
10km	52:08	8:23	70.49
10M	1:26:20	8:38	70.47
Half	1:54:57	8:46	70.20
20M	3:00:00	9:00	69.12
Mara	3:59:39	9:09	68.02

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