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Thu 31st Oct 2024 at 7:40am by Autumnleaves

Run > Easy
  • Good
  • drizzle
  • Time
    31:01
  • Miles
    3.21
  • Min/mi
    9:40
  • Pacing
    80%
  • WAVA
    60.25
  • Stride(cm)
    97
  • Cals
    298
  • Watts
    242
  • Cadence
    171
  • BPM
    126
  • %MHR
    68.3
  • B/mi
    1222
  • Asc(m)
    38
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Fitted in a quick Rob Lane loop with Mr AL and Bonnie. He carried on for another 3 miles but I don't have time for that!
1) 1mi - 10:05(10:05/mi) 118/136bpm [1190b/mi] 91cal 238/336W
2) 1mi - 9:23(9:23/mi) 130/134bpm [1220b/mi] 94cal 236/267W
3) 1mi - 9:30(9:30/mi) 130/137bpm [1236b/mi] 93cal 238/293W
4) 0.21mi - 2:03(9:48/mi) 131/134bpm [1284b/mi] 20cal 257/304W
10:05 9:23 9:30 2:03
Ness
Well done 👏
Sombrero
Well done you three.
.B.
Well done
RRR-CAZ 🇬🇧
Nice start to the day ✅
northernslowcoach
That’s an early one for you :) 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 1:23 1:23 11:02 100 77-115 1104 166 164-168 256 118-279 5/0
0.25 3:31 2:09 +49 17:08 108 81-119 1851 167 164-168 271 206-330 7/0
0.38 4:48 1:17 +4 10:13 108 88-116 1103 168 166-172 250 231-305 1/1
0.50 5:58 1:10 9:19 116 114-119 1081 170 166-172 223 213-280 0/4
0.63 7:12 1:14 9:55 121 119-123 1200 170 168-172 255 230-336 3/0
0.75 8:33 1:21 10:50 126 123-134 1365 170 168-174 252 217-304 5/0
0.88 9:46 1:12 9:40 135 134-136 1304 171 170-174 229 208-273 4/0
1.00 10:57 1:11 9:31 134 132-136 1275 171 170-174 245 220-282 4/1
1.13 12:08 1:11 9:28 133 132-134 1258 172 170-174 240 228-247 1/2
1.25 13:20 1:12 9:36 133 131-134 1277 173 172-174 234 232-242 0/1
1.38 14:30 1:10 9:21 131 131-133 1224 173 170-176 236 231-242 1/1
1.50 15:39 1:08 9:08 131 129-133 1196 173 172-176 235 230-239 0/1
1.63 16:49 1:10 9:21 127 123-130 1187 173 170-176 233 227-238 0/4
1.75 18:00 1:11 9:32 127 122-131 1211 173 172-174 249 231-267 1/2
1.88 19:11 1:10 9:23 131 131-131 1229 173 172-174 231 215-258 0/3
2.00 20:20 1:10 9:17 130 129-131 1207 172 170-174 225 206-235 0/5
2.13 21:32 1:11 9:30 125 123-129 1187 170 166-172 222 195-257 1/7
2.25 22:50 1:19 10:29 131 125-135 1374 171 170-176 256 233-279 5/0
2.38 24:04 1:14 9:53 136 134-137 1344 171 166-174 236 216-252 3/1
2.50 25:16 1:11 9:30 132 131-135 1254 173 170-174 233 223-240 0/2
2.63 26:28 1:13 9:42 129 128-131 1252 173 172-176 241 235-249 1/1
2.75 27:34 1:05 8:43 130 128-131 1132 174 170-176 237 226-245 0/3
2.88 28:39 1:05 8:40 130 128-131 1128 173 170-176 232 224-247 0/8
3.00 30:06 1:27 +16 11:37 130 128-132 1510 171 166-174 260 179-293 1/2
3.13 31:18 1:12 9:36 130 127-133 1249 171 168-174 273 253-304 4/0
3.21 32:10 52 10:15 133 132-134 1364 171 168-174 236 211-267 3/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    126 avge / 137 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    15 2.1% 9:58
    12 2.4% 13:05

  • Cadence Distribution

    171 avge / 176 max Stride Length: 97cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.3 171 3.2 30:56 10:00
    Still 0.3 - - 5 -
    Pause 3.5 - - 1:09 -

  • Power Distribution

    242W (336 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 25 6:48 52.40% More
    200m 1:04 8:33 46.00% More
    400m 2:09 8:40 48.46% More
    800m 4:30 9:03 52.46% More
    1km 5:39 9:05 54.25% More
    Mile 9:22 9:22 55.21% More
    5k 31:03 9:59 58.16% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:37 8:37 59.97
    5km 29:55 9:38 60.35
    5M 50:28 10:06 58.53
    10km 1:04:05 10:19 57.77
    10M 1:48:06 10:49 56.58
    Half 2:25:26 11:06 55.01
    20M 3:51:31 11:35 54.58
    Mara 5:11:30 11:53 53.85

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