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Fri 6th Dec 2024 at 7:43am by Abi G

Run > Easy
  • Time
    38:01
  • Miles
    4.45
  • Min/mi
    8:33
  • Pacing
    77.7%
  • WAVA
    60.76
  • Stride(cm)
    104
  • Cals
    487
  • Watts
    329
  • Cadence
    182
  • BPM
    132
  • %MHR
    71.6
  • B/mi
    1132
  • Asc(m)
    119
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

Easy run from 3MX which turned unintentionally progressive.

Quite enjoyed it, no plan, just ran.

1) 1mi - 9:03(9:03/mi) 108/123bpm [977b/mi] 98cal 313/484W
2) 1mi - 8:43(8:43/mi) 134/147bpm [1168b/mi] 113cal 311/385W
3) 1mi - 8:33(8:33/mi) 143/153bpm [1224b/mi] 117cal 338/460W
4) 1mi - 8:08(8:08/mi) 141/151bpm [1146b/mi] 107cal 326/400W
5) 0.45mi - 3:34(7:58/mi) 149/153bpm [1186b/mi] 52cal 349/412W
9:03 8:43 8:33 8:08 3:34

Map
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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 1:10 1:10 9:20 79 51-97 737 174 150-178 365 95-443 9/0
0.25 2:18 1:08 9:07 98 96-99 893 175 172-178 290 236-414 2/5
0.38 3:27 1:09 9:12 105 100-112 966 177 174-182 357 307-484 4/0
0.50 4:40 1:13 9:44 115 113-116 1120 175 170-178 291 211-451 5/3
0.63 5:45 1:05 8:41 114 111-117 989 178 174-182 292 266-313 0/7
0.75 6:49 1:03 8:27 115 113-116 972 178 176-180 302 281-321 1/4
0.88 7:54 1:05 8:42 118 116-119 1027 180 178-184 312 296-334 1/1
1.00 9:09 1:15 +7 9:59 121 118-123 1207 182 178-186 327 296-388 2/0
1.13 10:13 1:04 8:34 120 118-123 1028 182 178-188 293 268-320 2/2
1.25 11:23 1:10 +5 9:21 125 122-130 1168 181 172-186 312 214-346 2/2
1.38 12:29 1:06 8:48 131 129-136 1154 182 180-186 333 306-378 2/1
1.50 13:39 1:10 9:21 140 137-143 1309 181 178-184 341 298-385 6/0
1.63 14:45 1:06 8:47 144 141-147 1264 180 178-184 341 295-385 6/0
1.75 15:49 1:03 8:27 137 132-143 1159 180 176-184 283 273-298 2/1
1.88 16:52 1:03 8:28 134 132-136 1134 183 180-186 312 300-329 1/2
2.00 18:36 1:44 +39 13:49 138 130-142 1906 185 180-226 322 230-348 2/1
2.13 19:38 1:02 8:17 128 120-133 1059 185 178-192 317 260-371 3/2
2.25 20:41 1:03 8:25 133 132-133 1119 183 180-186 295 269-315 0/5
2.38 21:45 1:04 8:34 140 134-142 1200 184 178-188 311 298-330 1/2
2.50 22:51 1:06 8:44 143 141-147 1249 184 182-186 367 326-411 2/1
2.63 24:04 1:13 +6 9:46 150 146-153 1464 184 176-186 374 234-460 7/0
2.75 25:07 1:03 8:23 145 143-150 1216 185 182-188 351 308-419 3/1
2.88 26:11 1:04 8:32 151 150-153 1289 185 180-190 348 305-412 5/0
3.00 27:16 1:05 8:37 151 150-153 1301 184 180-188 368 338-420 3/1
3.13 28:18 1:03 8:22 148 141-151 1239 179 178-186 308 251-367 3/2
3.25 29:17 59 7:49 137 135-142 1071 179 178-182 279 234-308 0/10
3.38 30:44 1:28 +26 11:40 134 131-136 1563 183 178-188 322 266-389 0/14
3.50 32:32 1:48 +51 14:24 123 113-143 1771 183 144-188 356 110-400 1/4
3.63 33:33 1:01 8:06 138 132-142 1118 185 182-188 361 352-374 1/4
3.75 34:35 1:02 8:16 144 141-149 1191 184 178-188 344 323-382 1/1
3.88 35:39 1:04 8:31 150 148-151 1277 184 180-186 338 314-368 3/1
4.00 36:39 1:00 8:00 149 147-150 1192 184 182-186 340 326-349 1/2
4.13 37:40 1:01 8:06 146 146-148 1183 185 182-190 345 329-361 1/3
4.25 38:40 1:00 8:03 149 147-150 1199 184 182-188 321 308-348 1/2
4.38 39:38 58 7:45 150 148-153 1163 184 178-188 362 324-412 2/2
4.45 40:13 35 8:09 153 152-153 1247 184 182-186 384 366-405 1/1

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    132 avge / 153 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    20 1.8% 8:48
    15 1.8% 9:03
    10 4.5% 9:18
    10 3.2% 9:24

  • Cadence Distribution

    182 avge / 226 max Stride Length: 104cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.0 181 4.4 38:33 9:03
    Walk 0.3 146 0 7 8:48
    Pause 3.7 - - 1:33 -

  • Power Distribution

    329W (484 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:56 7:48 48.49% More
    800m 3:58 7:58 52.10% More
    1km 4:59 8:02 53.88% More
    Mile 8:02 8:02 56.88% More
    5k 27:52 8:58 57.32% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:49 7:49 58.48
    5km 25:59 8:22 61.47
    5M 43:01 8:36 60.58
    10km 54:09 8:43 60.25
    10M 1:29:41 8:58 59.86
    Half 1:59:24 9:07 58.68
    20M 3:06:59 9:21 58.86
    Mara 4:08:57 9:30 58.49
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