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Fri 6th Dec 2024 at 11:44am by SailorSteve

Run > Run-Walk
  • Time
    36:56
  • Miles
    3.85
  • Min/mi
    9:36
  • Pacing
    83.6%
  • WAVA
    55.19
  • Stride(cm)
    96
  • Cals
    429
  • Cadence
    176
  • BPM
    140
  • %MHR
    77.7
  • B/mi
    1342
  • Asc(m)
    32
  • Surface
    Road

Notes & Comments

Easy run/walk. Overall creakiness and low level ankles+ham grumbles. Heel raises + ice afterwards.

🤞🤞🤞

1) 1mi - 10:20(10:20/mi) 136/153bpm [1404b/mi] 121cal 5.81/0mph
2) 1mi - 10:13(10:13/mi) 139/146bpm [1420b/mi] 118cal 5.87/0mph
3) 1mi - 9:55(9:55/mi) 142/152bpm [1408b/mi] 115cal 6.05/0mph
4) 0.7mi - 6:29(9:12/mi) 143/151bpm [1315b/mi] 75cal 6.52/0mph
10:20 10:13 9:55 6:29

Map
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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.
0.13 1:10 1:10 9:21 118 94-142 1103 176 120-180 2/5
0.25 2:27 1:17 10:12 130 127-133 1326 181 176-186 4/3
0.38 3:40 1:14 9:49 137 133-143 1345 183 178-188 3/2
0.50 4:53 1:13 9:43 142 139-147 1379 181 176-186 3/2
0.63 6:06 1:13 9:43 142 140-147 1380 184 178-188 3/3
0.75 7:19 1:13 9:42 143 139-147 1387 181 176-184 1/3
0.88 8:32 1:13 9:48 143 140-149 1401 181 178-186 3/2
1.00 10:19 1:47 14:13 137 119-153 1948 142 122-186 1/3
1.13 11:24 1:06 8:44 131 105-140 1145 182 130-188 3/1
1.25 12:38 1:14 9:50 142 137-144 1397 186 180-190 2/1
1.38 13:51 1:13 9:43 142 141-144 1379 182 178-184 5/3
1.50 15:02 1:11 9:27 142 140-144 1342 179 176-182 2/4
1.63 16:17 1:15 10:04 141 139-144 1419 180 176-184 2/1
1.75 17:31 1:14 9:49 144 141-146 1414 180 178-182 2/1
1.88 18:46 1:15 10:04 144 141-146 1449 181 174-184 3/1
2.00 20:32 1:46 14:06 131 112-144 1846 144 120-176 1/4
2.13 21:45 1:12 9:40 128 106-140 1237 175 126-186 2/2
2.25 22:51 1:06 8:49 144 140-147 1269 182 178-186 2/3
2.38 24:00 1:09 9:13 146 143-151 1346 184 180-186 2/2
2.50 25:14 1:14 9:54 146 144-149 1446 183 180-186 4/4
2.63 26:22 1:08 9:00 144 143-147 1296 186 182-190 1/3
2.75 27:31 1:09 9:14 145 142-149 1339 184 178-190 1/3
2.88 28:43 1:12 9:34 149 147-152 1425 182 178-186 3/0
3.00 30:27 1:44 13:54 138 124-148 1918 144 120-188 3/1
3.13 31:35 1:08 9:06 133 121-140 1209 179 128-188 3/2
3.25 32:42 1:07 8:57 141 139-143 1262 182 178-186 1/3
3.38 33:51 1:09 9:12 144 141-146 1325 183 178-188 1/2
3.50 34:56 1:04 8:36 147 145-149 1264 185 182-188 2/3
3.63 36:00 1:04 8:32 149 148-151 1272 183 178-186 3/2
3.70 36:55 55 11:47 144 138-150 1696 158 118-182 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 153 max Delete HR Trace

  • Cadence Distribution

    176 avge / 190 max Stride Length: 96cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 88.3 182 3.4 32:36 9:31
    Walk 11.6 126 0.3 4:18 15:23
    Still 0.0 - - 1 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:07 8:32 42.35% More
    800m 4:23 8:49 49.14% More
    1km 5:31 8:52 50.96% More
    Mile 9:37 9:37 49.68% More
    5k 30:55 9:57 52.70% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:51 8:51 54.00
    5km 29:25 9:28 55.39
    5M 48:43 9:45 54.73
    10km 1:01:21 9:52 54.39
    10M 1:41:35 10:10 54.45
    Half 2:15:15 10:19 53.77
    20M 3:31:48 10:35 54.41
    Mara 4:41:59 10:46 54.49

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