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Sun 17th Nov 2024 at 8:45am by rupert bear

Run > General
  • Time
    1:06:15
  • Miles
    6.21
  • Min/mi
    10:40
  • Pacing
    79.7%
  • WAVA
    53.35
  • Stride(cm)
    87
  • Cals
    522
  • Cadence
    173
  • BPM
    114
  • %MHR
    72
  • B/mi
    1214
  • Asc(m)
    316
  • Hillscore
    14
  • Surface
    Road

Notes & Comments

Started with 10x30sec run/walks to warm up

1) 0.04mi - 31(11:48/mi) 110/123bpm [1298b/mi] 3cal 5.08/6.18mph
2) 0.03mi - 28(15:15/mi) 127/131bpm [1938b/mi] 5cal 3.93/6.12mph
3) 0.05mi - 33(10:09/mi) 124/130bpm [1260b/mi] 5cal 5.91/5.66mph
4) 0.03mi - 31(15:21/mi) 124/133bpm [1903b/mi] 5cal 3.91/5.89mph
5) 0.1mi - 1:02(10:09/mi) 123/133bpm [1249b/mi] 10cal 5.91/5.76mph
6) 0.03mi - 26(15:32/mi) 128/137bpm [1989b/mi] 4cal 3.86/5.87mph
7) 0.1mi - 1:00(10:12/mi) 118/127bpm [1205b/mi] 9cal 5.88/6.39mph
8) 0.04mi - 30(13:56/mi) 115/122bpm [1602b/mi] 4cal 4.31/6.01mph
9) 0.11mi - 1:01(9:44/mi) 111/121bpm [1081b/mi] 8cal 6.16/6.24mph
10) 0.03mi - 31(15:55/mi) 123/126bpm [1958b/mi] 5cal 3.77/6.32mph
11) 0.1mi - 59(10:05/mi) 130/141bpm [1312b/mi] 11cal 5.95/6.14mph
12) 0.03mi - 30(16:51/mi) 138/141bpm [2326b/mi] 5cal 3.56/6.14mph
13) 0.21mi - 2:00(9:36/mi) 130/142bpm [1249b/mi] 21cal 6.25/6.64mph
14) 0.03mi - 29(16:21/mi) 114/119bpm [1864b/mi] 3cal 3.67/6.57mph
15) 0.15mi - 1:31(9:55/mi) 109/116bpm [1082b/mi] 10cal 6.05/6.16mph
16) 0.05mi - 30(9:57/mi) 106/108bpm [1054b/mi] 3cal 6.04/6.03mph
17) 0.01mi - 12(17:28/mi) 109/109bpm [1904b/mi] 1cal 3.43/6.03mph
18) 0mi - 1(13:50/mi) 107/107bpm [1481b/mi] 4.34/4.51mph
19) 0.02mi - 19(16:45/mi) 103/107bpm [1725b/mi] 1cal 3.58/4.38mph
20) 0.26mi - 2:30(9:45/mi) 101/108bpm [984b/mi] 16cal 6.16/6.57mph
21) 0.03mi - 29(18:10/mi) 100/107bpm [1817b/mi] 3cal 3.3/6.49mph

22) 1mi - 10:54(10:54/mi) 108/120bpm [1177b/mi] 84cal 5.51/5.87mph
23) 1mi - 10:50(10:50/mi) 111/120bpm [1203b/mi] 85cal 5.54/5.99mph
24) 1mi - 10:53(10:53/mi) 110/116bpm [1197b/mi] 81cal 5.52/6.1mph
25) 0.12mi - 1:22(11:05/mi) 113/116bpm [1252b/mi] 10cal 5.41/5.93mph
26) 0mi - 7(28:09/mi) 116/117bpm [3266b/mi] 2.13/5.41mph
27) 1mi - 9:56(9:56/mi) 114/122bpm [1133b/mi] 76cal 6.04/6.26mph
28) 0.64mi - 6:11(9:42/mi) 121/128bpm [1174b/mi] 54cal 6.18/6.53mph

10:54
10:50
10:53
1:22

——

9:56
6:11
——-
Parked by end of canal
16 min run/walk towards club, then turned

34minutes followed by 7secs walk on turn then 16mins run

Essentially, 50 minute continuous run.
31 28 33 31 1:02 26 1:00 30 1:01 31 59 30 2:00 29 1:31 30 12 1 19 2:30 29 10:54 10:50 10:53 1:22 7 9:56 6:11

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.
0.04 31 31 11:52 112 100-124 1329 151 0-178 0/2
0.07 1:00 28 15:49 126 122-131 1992 146 124-176 0/8
0.13 1:32 32 9:59 124 120-131 1238 167 128-178 0/7
0.16 2:03 31 15:57 125 117-133 1994 145 118-178 0/7
0.26 3:03 1:00 10:00 124 112-134 1240 163 0-180 9/4
0.29 3:29 26 16:29 128 115-137 2110 137 118-176 2/0
0.38 4:28 59 10:02 119 110-127 1193 173 118-184 13/0
0.42 4:57 29 14:07 113 105-122 1594 133 120-172 2/5
0.52 5:57 1:00 9:43 111 103-121 1079 173 120-180 6/5
0.55 6:28 31 16:30 123 118-126 2030 119 0-180 0/3
0.65 7:26 58 10:01 131 123-141 1312 170 118-182 3/2
0.68 7:56 30 17:02 138 134-141 2350 134 118-178 1/1
0.89 9:55 1:59 9:34 129 112-141 1234 172 118-180 4/10
0.92 10:24 30 17:26 114 110-117 1988 142 118-180 1/5
1.07 11:55 1:30 9:54 109 104-116 1080 166 0-182 9/7
1.12 12:24 29 10:03 106 104-109 1066 179 174-182 0/4
1.13 12:35 10 16:29 108 107-109 1780 157 124-174 1/0
1.13 12:35 1 19:35 107 107-107 2095 124 124-124 0/0
1.15 12:54 18 16:52 102 97-107 1720 125 124-126 1/1
1.40 15:23 2:29 9:42 100 93-108 970 174 124-180 6/21
1.43 15:52 29 18:43 100 96-107 1872 88 0-178 9/0
2.43 26:45 10:53 10:54 108 96-120 1177 174 0-186 75/52
3.43 38:56 12:11 +1 12:12 111 90-120 1353 174 0-184 80/86
4.42 49:48 10:52 10:53 109 101-115 1186 177 172-184 52/51
4.54 51:07 1:19 11:06 114 106-117 1265 177 176-178 4/8
4.55 51:14 7 28:47 116 115-117 3338 106 88-176 0/3
5.54 1:01:16 10:02 +1 10:05 114 106-122 1149 177 88-184 48/47
6.18 1:07:31 6:15 +2 9:50 122 116-128 1200 177 0-184 49/40

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    114 avge / 141 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    24 11.7% 10:44
    23 7.8% 10:30
    18 4.6% 11:05
    16 8.9% 10:40
    14 6.0% 9:54
    13 7.0% 8:59

  • Cadence Distribution

    173 avge / 186 max Stride Length: 87cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 92.0 177 6 1:02:18 10:40
    Walk 6.0 119 0.2 4:10 17:45
    Pause 2.0 - - 1:25 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:21 9:27 41.18% More
    800m 4:49 9:41 47.44% More
    1km 6:04 9:45 49.07% More
    Mile 9:49 9:49 51.47% More
    5k 32:21 10:25 53.28% More
    5 miles 54:18 10:52 52.01% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:23 9:23 53.83
    5km 31:35 10:10 54.58
    5M 52:32 10:30 53.76
    10km 1:06:18 10:40 53.37
    10M 1:50:18 11:02 53.24
    Half 2:27:15 11:14 52.48
    20M 3:51:34 11:35 52.88
    Mara 5:09:09 11:48 52.82
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