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Sat 14th Dec 2024 at 1:40pm by geordiegirl

Run > General
  • cold
  • Time
    49:49
  • Miles
    4.30
  • Min/mi
    11:35
  • Pacing
    80.8%
  • WAVA
    47.81
  • Stride(cm)
    86
  • Cals
    499
  • Watts
    254
  • Cadence
    162
  • BPM
    145
  • %MHR
    84.9
  • B/mi
    1681
  • Asc(m)
    63
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Reverse progressive run… one day I’ll get it right

But run home from in-laws it was so cold it chilled my bones but a few more miles added to my year and a good podcast to listen to…. Young hearts run free with Marcus Smith (my recent coaches coach)

1) 1mi - 11:02(11:02/mi) 136/154bpm [1500b/mi] 110cal 252/417W
2) 1mi - 11:20(11:20/mi) 143/158bpm [1620b/mi] 115cal 240/365W
3) 1mi - 11:57(11:57/mi) 151/165bpm [1805b/mi] 122cal 232/400W
4) 1mi - 12:05(12:05/mi) 146/163bpm [1764b/mi] 115cal 223/388W
5) 0.3mi - 3:26(11:30/mi) 155/161bpm [1784b/mi] 37cal 253/328W
11:02 11:20 11:57 12:05 3:26
Jaks
Well done 👏
geordiegirl
Thanks Jaks
Velociraptor
Well done :)
geordiegirl
Thanks vrap x
hillstrider
Nice running 😀
geordiegirl
Thanks ha

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 1:38 1:38 13:01 103 75-131 1340 167 124-176 263 183-417 6/4
0.25 2:53 1:16 10:04 135 131-138 1360 173 166-176 256 220-293 0/9
0.38 4:08 1:15 10:00 135 126-141 1349 173 168-176 303 239-413 6/4
0.50 5:39 1:31 12:06 146 141-154 1766 164 120-172 302 151-401 7/0
0.63 7:06 1:27 11:34 150 147-154 1734 166 122-172 272 154-332 3/3
0.75 8:19 1:13 9:48 144 139-152 1410 171 166-174 245 218-276 0/9
0.88 9:39 1:20 10:40 145 141-148 1547 165 124-174 268 191-311 3/3
1.00 11:19 1:40 +18 13:18 135 125-149 1795 170 150-176 275 83-315 1/6
1.13 12:31 1:12 9:36 145 139-149 1392 171 166-174 238 83-279 1/8
1.25 13:54 1:23 11:03 139 132-145 1537 164 120-172 244 84-281 0/2
1.38 15:29 1:35 12:44 137 131-146 1744 154 102-174 225 97-294 3/0
1.50 16:51 1:21 10:51 141 136-144 1531 166 122-174 270 187-324 0/11
1.63 18:05 1:14 9:53 139 135-142 1373 168 166-172 233 212-247 0/9
1.75 19:23 1:19 10:28 137 132-149 1434 167 120-174 261 159-290 3/4
1.88 21:00 1:36 12:51 150 142-157 1928 152 100-172 256 78-365 9/2
2.00 22:39 1:39 13:12 155 151-158 2046 155 112-170 265 43-360 4/3
2.13 24:21 1:42 13:36 153 147-159 2081 148 114-170 244 86-328 2/2
2.25 25:44 1:23 11:04 154 151-157 1705 167 86-170 267 151-288 1/4
2.38 27:09 1:25 11:21 156 152-158 1771 164 116-170 250 123-271 0/6
2.50 28:25 1:16 10:11 149 144-153 1517 167 116-170 252 128-282 0/7
2.63 29:49 1:24 11:09 148 144-152 1651 165 122-172 237 130-260 0/5
2.75 31:13 1:24 11:13 149 140-152 1670 163 118-174 236 130-266 3/3
2.88 32:49 1:36 12:51 147 138-155 1888 157 86-172 262 28-348 6/1
3.00 34:36 1:47 14:12 156 147-165 2216 152 114-176 288 151-400 5/1
3.13 36:21 1:45 14:00 141 133-152 1973 145 106-172 191 108-342 2/5
3.25 37:44 1:23 11:06 140 137-143 1554 159 108-172 228 96-271 0/7
3.38 39:21 1:37 12:55 148 141-156 1911 161 120-172 270 163-351 5/0
3.50 41:00 1:39 13:13 157 152-163 2074 147 110-176 252 70-388 7/2
3.63 42:17 1:17 10:19 152 144-156 1569 167 108-172 241 154-276 0/5
3.75 43:46 1:29 11:49 147 140-154 1737 159 116-168 229 51-296 1/5
3.88 46:03 2:17 +44 18:16 149 136-159 2722 155 114-168 242 61-287 3/0
4.00 47:25 1:22 10:59 135 116-147 1482 162 110-176 261 86-332 3/4
4.13 48:47 1:22 10:54 156 145-161 1701 164 116-172 274 84-317 3/1
4.25 50:23 1:36 12:45 155 153-158 1977 159 106-172 260 61-328 3/0
4.30 50:51 28 10:03 153 152-155 1539 167 164-170 256 230-284 0/3

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    145 avge / 165 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    14 3.1% 11:44
    12 4.4% 14:28
    12 2.6% 13:41

  • Cadence Distribution

    162 avge / 176 max Stride Length: 86cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 83.8 168 3.9 42:26 11:15
    Walk 13.9 116 0.4 7:12 16:39
    Still 0.4 - - 11 -
    Pause 2.0 - - 1:02 -

  • Power Distribution

    254W (417 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:26 9:49 41.66% More
    800m 5:20 10:45 42.31% More
    1km 6:38 10:41 44.21% More
    Mile 10:53 10:53 45.61% More
    5k 35:54 11:33 47.76% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:55 9:55 50.02
    5km 34:46 11:11 49.32
    5M 58:52 11:46 47.15
    10km 1:14:52 12:03 46.15
    10M 2:06:47 12:41 45.03
    Half 2:50:57 13:03 44.24
    20M 4:33:03 13:39 42.65
    Mara 6:08:09 14:03 41.42

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