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Wed 15th May 2024 at 6:17am by Shaker

Run > Long Run
  • v warm
  • Time
    1:45:56
  • Miles
    9.33
  • Min/mi
    11:21
  • Pacing
    51.2%
  • WAVA
    49.97
  • Stride(cm)
    86
  • Cals
    1017
  • Cadence
    164
  • BPM
    127
  • %MHR
    74.3
  • B/mi
    1443
  • Asc(m)
    485
  • Hillscore
    22
  • Surface
    Road

Notes & Comments

Focused on keeping heart rate down except on Koh Norea Bridge

1) 1km - 6:56(6:56/km) 114/123bpm [791b/km] 64cal
2) 1km - 6:54(6:54/km) 120/125bpm [828b/km] 66cal
3) 1km - 6:32(6:32/km) 124/130bpm [810b/km] 66cal
4) 1km - 6:40(6:40/km) 126/131bpm [841b/km] 67cal
5) 1km - 6:46(6:46/km) 125/131bpm [845b/km] 66cal
6) 1km - 7:21(7:21/km) 122/133bpm [896b/km] 68cal
7) 1km - 7:01(7:01/km) 130/147bpm [913b/km] 67cal
8) 1km - 6:52(6:52/km) 131/148bpm [900b/km] 69cal
9) 1km - 7:04(7:04/km) 132/138bpm [932b/km] 69cal
10) 1km - 7:31(7:31/km) 121/131bpm [910b/km] 63cal
11) 1km - 7:19(7:19/km) 129/134bpm [943b/km] 69cal
12) 1km - 7:22(7:22/km) 134/141bpm [986b/km] 70cal
13) 1km - 7:37(7:37/km) 134/141bpm [1020b/km] 71cal
14) 1km - 7:01(7:01/km) 139/155bpm [975b/km] 73cal
15) 1km - 6:54(6:54/km) 138/155bpm [951b/km] 68cal
16) 0.02km - 7(7:42/km) 141/141bpm [1085b/km] 1cal
6:56 6:54 6:32 6:40 6:46 7:21 7:01 6:52 7:04 7:31 7:19 7:22 7:37 7:01 6:54 7
Pin Map
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Pace

26% 48% 26%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 3:00 3:00 11:59 107 78-121 1282 161 150-168 27/0
0.50 5:41 2:41 10:44 117 112-123 1255 166 164-168 37/10
0.75 8:24 2:43 10:53 120 117-122 1306 165 164-170 7/8
1.00 11:13 2:49 11:17 119 116-125 1343 165 164-168 15/8
1.25 13:55 2:42 10:49 120 117-122 1297 165 160-168 22/5
1.50 16:36 2:40 10:41 123 115-128 1315 165 162-168 3/23
1.75 19:10 2:34 10:16 125 118-129 1284 166 160-168 36/4
2.00 21:53 2:43 10:54 126 123-128 1373 165 164-166 23/27
2.25 24:33 2:39 10:37 125 119-130 1327 165 162-168 13/11
2.50 27:14 2:42 10:46 128 124-131 1378 166 164-168 25/27
2.75 29:52 2:38 10:30 126 124-128 1323 166 164-168 19/34
3.00 32:38 2:46 11:05 125 120-131 1385 165 160-168 9/8
3.25 35:24 2:46 11:06 127 119-133 1409 164 160-168 7/7
3.50 41:13 5:49 +2:46 23:17 114 80-130 2653 161 150-164 14/17
3.75 44:10 2:57 11:46 121 117-125 1424 164 160-166 15/13
4.00 47:06 2:56 11:46 127 122-130 1493 163 158-166 18/21
4.25 49:54 2:47 11:10 128 121-139 1429 165 164-168 25/13
4.50 52:35 2:42 10:47 139 126-148 1498 164 158-168 35/27
4.75 55:20 2:45 11:00 127 122-131 1397 165 164-168 8/18
5.00 58:08 2:48 11:11 133 129-138 1487 162 82-166 8/7
5.25 1:00:51 2:43 10:52 135 133-137 1468 166 164-168 3/23
5.50 1:03:44 2:52 11:30 129 123-132 1483 164 158-168 14/6
5.75 1:06:45 3:01 12:05 128 122-132 1547 161 156-166 5/12
6.00 1:13:22 6:37 +3:29 26:27 113 85-127 2989 161 118-166 7/7
6.25 1:16:17 2:56 11:43 124 113-132 1453 166 162-170 8/7
6.50 1:19:12 2:55 11:39 128 121-133 1491 165 158-170 10/8
6.75 1:22:13 3:00 12:02 130 127-134 1564 164 144-168 13/10
7.00 1:25:08 2:56 11:44 131 125-134 1537 165 162-170 11/10
7.25 1:28:07 2:59 11:54 134 128-136 1595 161 116-168 9/7
7.50 1:31:05 2:58 11:52 136 128-141 1615 165 162-168 5/10
7.75 1:34:11 3:06 12:23 136 133-139 1685 160 80-166 9/6
8.00 1:37:17 3:06 12:25 129 124-135 1601 161 116-168 9/7
8.25 1:40:10 2:53 11:32 137 132-140 1580 165 162-166 7/11
8.50 1:43:07 2:58 11:50 134 131-136 1586 164 160-170 17/3
8.75 1:45:47 2:40 10:39 149 137-155 1587 167 162-170 9/10
9.00 1:48:28 2:40 10:42 137 131-148 1465 166 164-170 30/14
9.25 1:51:15 2:48 11:10 135 131-143 1508 165 162-170 12/30
9.33 1:52:12 57 11:57 142 141-144 1696 166 160-168 3/8

Heart

127/155max
  • Show Beats/Mile

Elevation

Asc 485m, Range 112m, Flat prediction 1:46:33
Elevation Graph
Biggest Climbs (m) Min/mi
51 18.4% 11:30
37 9.3% 10:39
24 17.2% 11:09
23 14.5% 10:50
23 15.2% 10:00
20 6.0% 10:22
See your biggest climbs

Cadence

164 (170 max) Stride Length: 86cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.5 164 9.3 1:51:38 12:01
Walk 0.5 106 0 34 15:41

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:32 10:12 36.42% More
800m 5:11 10:26 42.63% More
1km 6:29 10:27 44.42% More
Mile 10:36 10:36 46.32% More
5k 33:35 10:48 49.86% More
5 miles 57:49 11:34 47.44% More
10k 1:15:46 12:12 45.34% More

Predictions

Dist Time Per Mile WAVA
1M 7:42 7:42 63.74
5km 29:07 9:22 57.49
5M 50:55 10:11 53.87
10km 1:05:43 10:35 52.27
10M 1:54:55 11:30 49.57
Half 2:37:48 12:03 47.48
20M 4:19:22 12:58 45.78
Mara 5:56:09 13:36 44.45

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