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Tue 1st Jul 2025 at 10:44am by Richard-M

Run > Long Run
  • v warm
  • Time
    1:31:45
  • Miles
    8.01
  • Min/mi
    11:27
  • Pacing
    77.6%
  • WAVA
    43.72
  • Stride(cm)
    98
  • Cals
    1115
  • Cadence
    144
  • BPM
    140
  • %MHR
    82.5
  • B/mi
    1606
  • Asc(m)
    190
  • Hillscore
    15
  • Surface
    Trail

Notes & Comments

Trail run-walk: Abbots Langley hot trails
Wow that was tough - weight loss program...
1,2,3,4,5 min jog thn 1k jog/walk any hills, 1 min walk last 2k walk/jog 1 min

1) 0.17km - 1:04(6:19/km) 102/121bpm [645b/km] 8cal 9.49/11.62kmph
2) 0.09km - 1:00(10:53/km) 104/120bpm [1132b/km] 8cal 5.52/11.62kmph
3) 0.31km - 2:00(6:22/km) 114/129bpm [726b/km] 20cal 9.42/11.15kmph
4) 0.1km - 1:01(10:39/km) 109/129bpm [1161b/km] 8cal 5.63/9.07kmph
5) 0.6km - 2:59(5:00/km) 119/127bpm [595b/km] 31cal 11.99/13.07kmph
6) 0.1km - 59(9:51/km) 105/124bpm [1034b/km] 7cal 6.09/11.82kmph
7) 0.72km - 4:08(5:45/km) 122/136bpm [702b/km] 44cal 10.42/12.12kmph
8) 0.09km - 52(10:10/km) 123/131bpm [1250b/km] 8cal 5.9/10.48kmph
9) 0.79km - 5:00(6:21/km) 139/148bpm [883b/km] 63cal 9.45/11.72kmph
10) 0.1km - 1:01(10:26/km) 135/146bpm [1410b/km] 12cal 5.75/8.9kmph
11) 1km - 6:01(6:01/km) 144/151bpm [866b/km] 79cal 9.98/11.02kmph
12) 0.09km - 59(10:44/km) 137/148bpm [1469b/km] 11cal 5.59/10.28kmph
13) 1km - 6:36(6:36/km) 141/150bpm [932b/km] 82cal 9.08/11.39kmph
14) 0.1km - 1:06(10:34/km) 131/139bpm [1385b/km] 10cal 5.68/11.49kmph
15) 1km - 6:46(6:46/km) 144/152bpm [975b/km] 86cal 8.86/11.52kmph
16) 0.1km - 1:01(10:09/km) 139/152bpm [1411b/km] 11cal 5.91/5.71kmph
17) 1km - 7:50(7:50/km) 146/155bpm [1144b/km] 103cal 7.66/10.31kmph
18) 0.12km - 1:15(10:16/km) 143/155bpm [1469b/km] 15cal 5.84/9.74kmph
19) 1km - 6:34(6:34/km) 146/155bpm [959b/km] 83cal 9.14/11.22kmph
20) 0.1km - 1:01(10:22/km) 145/153bpm [1504b/km] 12cal 5.79/10.18kmph
21) 1km - 6:23(6:23/km) 150/157bpm [957b/km] 84cal 9.4/11.15kmph
22) 0.11km - 1:08(10:26/km) 144/155bpm [1503b/km] 13cal 5.75/10.48kmph
23) 1km - 6:31(6:31/km) 148/156bpm [964b/km] 84cal 9.21/11.79kmph
24) 0.09km - 50(9:44/km) 141/144bpm [1373b/km] 8cal 6.16/8.56kmph
25) 0.17km - 1:00(6:05/km) 140/153bpm [851b/km] 10cal 9.87/11.05kmph
26) 0.09km - 58(10:29/km) 149/153bpm [1563b/km] 13cal 5.72/9.61kmph
27) 0.15km - 1:00(6:47/km) 144/153bpm [977b/km] 11cal 8.85/9.67kmph
28) 0.1km - 1:02(10:43/km) 153/156bpm [1639b/km] 14cal 5.6/9.1kmph
29) 0.13km - 58(7:23/km) 146/152bpm [1078b/km] 12cal 8.13/10.41kmph
30) 0.1km - 1:01(10:44/km) 150/155bpm [1609b/km] 14cal 5.59/8.9kmph
31) 0.11km - 58(8:53/km) 148/154bpm [1314b/km] 12cal 6.76/8kmph
32) 0.09km - 1:02(11:31/km) 154/156bpm [1774b/km] 14cal 5.21/5.31kmph
33) 0.14km - 58(6:41/km) 152/158bpm [1016b/km] 13cal 8.97/9.21kmph
34) 0.1km - 1:01(10:35/km) 154/158bpm [1630b/km] 14cal 5.67/9.21kmph
35) 0.14km - 1:00(6:54/km) 153/158bpm [1055b/km] 13cal 8.7/9.34kmph
36) 0.1km - 1:02(10:38/km) 156/159bpm [1658b/km] 14cal 5.64/9.17kmph
37) 0.11km - 59(9:11/km) 154/159bpm [1414b/km] 13cal 6.53/7.83kmph
38) 0.09km - 58(11:10/km) 151/159bpm [1687b/km] 13cal 5.37/8.2kmph
39) 0.17km - 1:01(6:04/km) 144/155bpm [874b/km] 9cal 9.88/10.08kmph
40) 0.06km - 42(11:45/km) 154/156bpm [1809b/km] 9cal 5.11/10.08kmph
41) 0.25km - 1:22(5:30/km) 154/164bpm [847b/km] 18cal 10.9/11.42kmph
42) 0.05km - 39(13:41/km) 158/163bpm [2163b/km] 9cal 4.38/11.39kmph
1:04 1:00 2:00 1:01 2:59 59 4:08 52 5:00 1:01 6:01 59 6:36 1:06 6:46 1:01 7:50 1:15 6:34 1:01 6:23 1:08 6:31 50 1:00 58 1:00 1:02 58 1:01 58 1:02 58 1:01 1:00 1:02 59 58 1:01 42 1:22 39

Map
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0mi in 0

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 2:56 2:56 11:46 101 77-121 1188 143 112-170 6/3
0.50 5:43 2:46 11:04 112 92-129 1240 146 112-174 8/4
0.75 7:45 2:02 8:08 123 116-127 1001 161 160-164 0/23
1.00 10:28 2:44 10:55 110 92-125 1200 145 116-162 0/19
1.25 12:46 2:18 9:10 127 119-136 1165 161 160-164 4/13
1.50 15:25 2:39 10:35 127 115-135 1345 147 112-162 9/3
1.75 18:04 2:39 10:36 143 134-148 1515 160 158-162 22/0
2.00 21:02 2:58 11:52 136 119-146 1613 143 106-162 14/1
2.25 23:31 2:30 9:59 147 144-150 1467 160 158-162 12/1
2.50 25:53 2:22 9:27 148 146-149 1399 160 154-162 8/10
2.75 28:56 3:03 12:10 136 125-148 1655 140 110-162 6/3
3.00 31:32 2:36 10:24 145 142-150 1508 154 98-162 2/24
3.25 34:28 2:57 11:47 137 123-146 1615 145 110-172 3/17
3.50 36:52 2:24 9:35 134 120-146 1284 157 112-168 13/4
3.75 39:42 2:50 11:21 148 146-150 1679 147 110-162 13/5
4.00 43:06 3:23 13:33 143 125-152 1938 129 108-164 9/2
4.25 46:04 2:59 11:55 149 145-154 1775 147 106-164 16/0
4.50 49:40 3:36 14:22 145 140-152 2084 128 102-164 9/7
4.75 52:45 3:05 12:20 143 128-155 1764 138 104-162 8/4
5.00 55:27 2:42 10:48 152 147-155 1642 153 106-164 5/14
5.25 58:02 2:35 10:22 143 136-151 1482 150 100-168 3/15
5.50 1:00:49 2:47 11:07 144 130-154 1601 145 112-164 7/8
5.75 1:03:44 2:55 11:41 151 143-157 1763 142 106-164 6/7
6.00 1:06:30 2:45 11:02 151 136-157 1665 145 112-162 1/20
6.25 1:08:51 2:22 9:26 143 130-151 1350 155 110-164 3/19
6.50 1:11:23 2:32 10:06 148 146-152 1496 154 106-164 6/9
6.75 1:14:36 3:13 12:54 146 131-155 1883 135 110-164 9/2
7.00 1:18:03 3:27 13:47 148 135-156 2039 134 108-166 11/4
7.25 1:21:50 3:47 15:06 150 142-156 2265 129 102-164 21/1
7.50 1:25:00 3:10 12:40 153 148-159 1939 139 108-164 15/3
7.75 1:28:41 3:42 14:46 151 137-159 2231 130 106-162 9/7
8.00 1:31:39 2:58 11:53 154 144-164 1830 140 104-166 5/8
8.01 1:31:45 6 13:18 151 150-151 2008 112 112-112 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 164 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    50 2.9% 10:46
    42 4.8% 14:34
    23 5.6% 14:05
    19 7.1% 16:55
    10 3.4% 13:00
    10 2.2% 11:02

  • Cadence Distribution

    144 avge / 174 max Stride Length: 98cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 68.5 160 6.4 1:02:50 9:51
    Walk 31.5 111 1.6 28:54 17:44
    Still 0.0 - - 1 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:54 7:39 44.62% More
    800m 4:31 9:05 44.42% More
    1km 5:43 9:12 46.19% More
    Mile 9:33 9:33 47.61% More
    5k 31:58 10:17 47.20% More
    5 miles 54:53 10:59 44.86% More
    10k 1:08:02 10:57 45.19% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:09 9:09 49.69
    5km 32:07 10:20 46.98
    5M 54:25 10:53 45.24
    10km 1:09:15 11:09 44.40
    10M 1:57:20 11:44 43.05
    Half 2:38:16 12:05 42.13
    20M 4:12:58 12:39 41.25
    Mara 5:41:13 13:01 40.89

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