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Sun 22nd Jan 2023 at 12:44pm by Rosehip

Run > General
  • Time
    56:31
  • Miles
    4.08
  • Min/mi
    13:51
  • Pacing
    87.8%
  • WAVA
    42.26
  • Stride(cm)
    74
  • Cals
    428
  • Watts
    203
  • Cadence
    157
  • BPM
    132
  • %MHR
    74.5
  • B/mi
    1827
  • Asc(m)
    16
  • Surface
    Road

Notes & Comments

Very creaky and clunky today, not helped by wearing roclites in expectation of icy tracks and lane, took ages to warm up.
Gradual increase in jog sections, had to give up trying to keep hr ‘blue’ but never mind- rpe was still at have a conversation level.

Split Summary
===
1) 1m - 13:45(13:45/m) 119/135bpm [1636b/mi] 108cal 200/294W
2) 1m - 14:06(14:06/m) 133/140bpm [1876b/mi] 103cal 192/250W
3) 1m - 13:54(13:54/m) 136/142bpm [1891b/mi] 103cal 200/228W
4) 1m - 13:28(13:28/m) 140/144bpm [1886b/mi] 105cal 209/239W
5) 0.08m - 1:17(16:31/m) 138/143bpm [2280b/mi] 9cal 179/235W
13:45 14:06 13:54 13:28 1:17
EvilPixie
Nicely done
Velociraptor
Well done :)
GimmeMedals
All useful miles x
northernslowcoach
Good running :)
Rosehip
Thank you
RRR-CAZ 🇬🇧
Nice running 👍
Jaks
Well done

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.13 2:36 2:36 +25 20:45 89 82-103 1847 129 114-168 166 104-249 1/0
0.25 4:15 1:39 13:12 118 104-124 1559 155 112-170 228 122-294 1/1
0.38 5:53 1:38 13:06 125 116-130 1637 154 122-168 224 142-274 0/1
0.50 7:34 1:41 13:29 128 122-132 1726 153 34-168 211 45-262 1/1
0.63 9:14 1:40 13:19 129 121-134 1717 157 128-170 200 66-229 1/0
0.75 11:19 2:05 +28 16:40 120 110-134 2000 158 124-170 207 122-236 1/1
0.88 12:59 1:41 13:24 128 121-133 1716 154 124-170 206 71-232 0/1
1.00 14:38 1:38 13:06 128 121-135 1676 159 130-170 216 173-235 0/0
1.13 16:15 1:38 13:00 134 132-136 1743 164 132-170 218 186-230 2/0
1.25 18:03 1:47 14:20 134 125-138 1921 158 126-168 194 130-215 0/1
1.38 19:43 1:40 13:21 133 127-137 1775 165 162-168 210 174-250 1/0
1.50 21:33 1:51 14:44 132 123-140 1946 155 124-166 186 41-232 1/1
1.63 23:17 1:44 13:53 134 129-136 1859 163 160-166 206 197-213 0/2
1.75 25:04 1:47 14:16 130 124-136 1855 154 124-166 190 133-236 1/2
1.88 26:54 1:49 14:35 134 127-138 1954 154 126-164 187 133-207 1/0
2.00 28:44 1:50 14:41 130 127-135 1909 154 122-162 188 63-213 1/0
2.13 30:30 1:46 14:10 136 130-138 1928 162 160-164 204 192-213 0/0
2.25 32:11 1:40 13:24 136 135-137 1822 162 160-164 202 192-209 0/1
2.38 34:00 1:49 14:32 136 130-142 1977 151 126-164 200 154-228 2/0
2.50 35:44 1:44 13:56 135 132-141 1881 154 126-164 192 145-209 0/1
2.63 37:25 1:41 13:25 137 136-139 1839 161 160-162 207 195-224 0/2
2.75 39:08 1:43 13:41 136 135-137 1861 161 160-164 202 198-207 1/3
2.88 40:57 1:49 14:32 133 124-141 1932 151 126-164 187 139-212 1/0
3.00 42:38 1:42 13:34 136 129-139 1845 162 160-166 212 198-223 1/0
3.13 44:25 1:47 14:12 134 128-139 1903 154 120-164 193 123-220 0/1
3.25 46:07 1:42 13:36 139 136-140 1891 162 160-164 209 202-224 1/0
3.38 47:47 1:40 13:18 140 139-142 1863 162 158-164 215 205-230 0/0
3.50 49:29 1:42 13:39 141 139-143 1925 163 160-164 221 207-239 0/2
3.63 51:09 1:40 13:23 140 139-142 1873 163 160-164 206 201-213 1/0
3.75 52:48 1:39 13:10 141 139-143 1857 164 162-166 210 205-216 0/2
3.88 54:26 1:38 13:02 139 138-140 1811 163 162-166 208 198-220 1/1
4.00 56:06 1:40 13:24 142 139-144 1902 163 162-166 212 204-223 1/0
4.08 57:24 1:18 16:37 138 126-143 2294 141 116-164 179 105-235 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 144 max Delete HR Trace

  • Cadence Distribution

    157 avge / 170 max Stride Length: 74cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 81.0 163 3.5 46:25 13:28
    Walk 18.1 127 0.6 10:28 17:30
    Still 0.1 - - 3 -
    Pause 0.8 - - 28 -

  • Power Distribution

    203W (294 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 43 11:35 30.77% More
    200m 1:35 12:42 30.95% More
    400m 3:12 12:53 32.59% More
    800m 6:27 12:59 36.54% More
    1km 8:13 13:14 37.27% More
    Mile 13:22 13:22 38.65% More
    5k 42:47 13:46 42.21% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:18 10:18 50.17
    5km 40:38 13:05 44.44
    5M 1:12:17 14:27 40.86
    10km 1:34:02 15:08 39.37
    10M 2:47:17 16:44 36.56
    Half 3:51:57 17:42 34.49
    20M 6:27:05 19:21 32.64
    Mara 8:56:44 20:29 31.25

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