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Fri 15th Nov 2024 at 5:41pm by Autumnleaves

Run > Progressive
  • Good
  • Time
    47:07
  • Miles
    5.00
  • Min/mi
    9:25
  • Pacing
    83.9%
  • WAVA
    62.72
  • Stride(cm)
    100
  • Cals
    492
  • Watts
    252
  • Cadence
    171
  • BPM
    136
  • %MHR
    73.6
  • B/mi
    1284
  • Asc(m)
    56
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

I did not want to do sprints or fast minutes (the Garmin suggestions), so I did a fast finish 80/20 style. I picked a route that finished with some ups & downs - with Wilmslow in mind - so happy enough with the paces. Heart rate a bit high - think I'm battling a slight cold, but hoping it won't develop.
1) 0.48mi - 5:01(10:22/mi) 118/130bpm [1223b/mi] 47cal 243/280W
2) 1mi - 9:23(9:23/mi) 132/138bpm [1238b/mi] 98cal 250/320W
3) 1mi - 9:26(9:26/mi) 138/142bpm [1301b/mi] 99cal 241/265W
4) 1mi - 10:06(10:06/mi) 136/140bpm [1374b/mi] 101cal 239/265W
5) 0.11mi - 1:06(9:56/mi) 132/135bpm [1312b/mi] 10cal 236/250W
6) 1mi - 8:43(8:43/mi) 145/150bpm [1265b/mi] 99cal 272/324W
7) 0.41mi - 3:23(8:17/mi) 147/158bpm [1217b/mi] 38cal 280/328W
5:01 9:23 9:26 10:06 1:06 8:43 3:23
Ness
Well done! 👏
Sombrero
Nice miles AL :-)
Autumnleaves
Thanks Ness x
RRR-CAZ 🇬🇧
Nicely done 👍
Autumnleaves
Cheers both :)
northernslowcoach
Well run - hope you avoid the cold x
Autumnleaves
Me too!
Sombrero
Bugger off, cold! I was impressed how quickly mine went, hope if you do get anything it disappears very quickly.

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.
0.48 4:59 4:59 10:19 118 81-130 1217 165 0-174 243 0-280 17/3
1.48 15:08 10:09 +1 10:10 132 112-138 1343 168 0-174 250 0-320 11/9
2.48 24:34 9:25 9:26 138 132-142 1301 171 166-176 241 218-265 5/11
3.48 34:39 10:05 10:06 136 131-140 1374 170 164-176 239 207-265 15/13
3.59 35:43 1:04 9:48 132 131-135 1294 172 170-176 236 227-250 1/2
4.59 44:26 8:43 8:44 145 135-150 1267 175 170-186 272 213-324 14/19
4.99 47:49 3:23 +1 8:18 147 142-158 1220 176 172-182 280 242-328 7/12

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 158 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    24 1.7% 10:00
    11 1.1% 10:28
    10 2.4% 9:20

  • Cadence Distribution

    171 avge / 186 max Stride Length: 100cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.4 171 5 47:07 9:35
    Pause 1.6 - - 47 -

  • Power Distribution

    252W (328 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 28 7:25 48.07% More
    200m 58 7:47 50.57% More
    400m 1:59 7:58 52.78% More
    800m 4:05 8:13 57.77% More
    1km 5:13 8:23 58.80% More
    Mile 8:36 8:36 60.11% More
    5k 28:58 9:19 62.33% More
    5 miles 47:53 9:35 61.70% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:02 8:02 64.33
    5km 27:56 8:59 64.64
    5M 47:07 9:25 62.69
    10km 59:49 9:38 61.89
    10M 1:40:55 10:06 60.61
    Half 2:15:46 10:22 58.93
    20M 3:36:07 10:48 58.46
    Mara 4:50:46 11:06 57.69

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