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Wed 11th Dec 2024 at 3:07pm by tipsku

Run > Warm Down
  • Good
  • breezy
  • cold
  • Time
    31:45
  • Miles
    3.28
  • Min/mi
    9:41
  • Pacing
    80.1%
  • WAVA
    51.38
  • Stride(cm)
    94
  • Cals
    274
  • Cadence
    177
  • BPM
    141
  • %MHR
    75.8
  • B/mi
    1364
  • Asc(m)
    16
  • Surface
    Road

Notes & Comments

Cool down run home
After track, I ran down to the fountain with Olivia where we wished each other happy holidays and then parted ways. I turned back towards the city centre where I faced rush hour traffic. I managed to avoid the worst by altering my route slightly. I felt pretty strong on the hill. This is with about 9 miles in the legs and 4 of them at threshold. My legs start feeling ready for increased mileage and marathon training in January. HR stayed pretty low, too. Happy with that, 17 km in the bag for today.

1) 0.62mi - 6:06(9:49/mi) 138/147bpm [1356b/mi] 52cal
2) 0.62mi - 6:20(10:11/mi) 139/146bpm [1416b/mi] 54cal
3) 0.62mi - 5:39(9:05/mi) 143/150bpm [1299b/mi] 49cal
4) 0.62mi - 5:50(9:23/mi) 141/147bpm [1324b/mi] 51cal
5) 0.62mi - 6:10(9:56/mi) 142/148bpm [1411b/mi] 53cal
6) 0.18mi - 1:40(9:31/mi) 147/151bpm [1398b/mi] 15cal
6:06 6:20 5:39 5:50 6:10 1:40

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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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 1:16 1:16 10:09 128 92-140 1299 175 124-184 2/3
0.25 2:29 1:13 9:44 138 137-140 1343 179 174-186 1/3
0.38 3:40 1:11 9:31 139 138-141 1323 179 178-182 2/1
0.50 4:56 1:15 10:03 144 140-147 1447 178 160-184 2/1
0.63 6:08 1:12 9:36 143 142-145 1373 180 176-182 3/2
0.75 7:55 1:47 +25 14:15 134 123-146 1909 179 124-256 2/3
0.88 9:10 1:15 10:02 142 139-145 1424 179 150-182 1/1
1.00 10:23 1:13 9:44 140 138-143 1362 179 178-182 1/2
1.13 11:35 1:12 9:33 142 137-144 1355 180 178-182 1/1
1.25 13:06 1:32 +11 12:13 140 135-146 1711 173 112-182 2/2
1.38 14:19 1:12 9:39 144 140-146 1389 179 174-184 2/1
1.50 15:23 1:05 8:37 143 141-145 1233 178 168-180 4/2
1.63 16:24 1:00 8:02 142 139-144 1142 178 170-184 2/1
1.75 17:35 1:11 9:29 146 142-150 1385 180 178-188 2/1
1.88 19:16 1:41 +28 13:27 139 123-150 1869 177 138-184 4/1
2.00 20:23 1:07 8:56 145 138-147 1295 176 160-182 4/1
2.13 21:50 1:27 +15 11:38 141 127-146 1640 172 76-180 2/1
2.25 23:00 1:10 9:20 137 132-144 1279 177 174-180 3/2
2.38 24:18 1:18 +5 10:25 141 137-144 1468 174 130-184 2/2
2.50 25:28 1:10 9:22 145 143-147 1359 179 174-184 2/1
2.63 26:42 1:14 9:49 141 136-145 1383 177 152-180 2/1
2.75 27:57 1:15 10:00 144 139-148 1441 178 172-180 2/2
2.88 29:08 1:11 9:32 143 138-148 1363 177 168-182 2/4
3.00 30:26 1:18 10:22 139 135-144 1441 177 174-180 1/3
3.13 31:40 1:14 9:55 142 137-148 1408 176 150-186 2/2
3.25 32:50 1:10 9:18 148 144-151 1377 177 168-182 2/2
3.28 33:10 20 10:23 145 142-146 1505 176 172-178 0/1

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    141 avge / 151 max Delete HR Trace

  • Cadence Distribution

    177 avge / 256 max Stride Length: 94cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 93.7 178 3.3 31:01 9:54
    Walk 2.2 120 0 45 23:31
    Still 0.8 - - 16 -
    Pause 3.4 - - 1:09 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:02 8:10 44.44% More
    800m 4:24 8:51 45.33% More
    1km 5:38 9:03 46.14% More
    Mile 9:37 9:37 45.95% More
    5k 31:23 10:06 49.16% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:34 8:34 51.55
    5km 29:54 9:37 51.60
    5M 50:34 10:07 49.79
    10km 1:04:16 10:21 49.04
    10M 1:48:39 10:52 47.67
    Half 2:26:22 11:10 46.15
    20M 3:53:29 11:40 45.39
    Mara 5:14:32 12:00 44.54

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Borg Rating of Perceived Exertion

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  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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