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Sun 15th Dec 2024 at 11:09am by Velociraptor

Run > General
  • breezy
  • cold
  • Time
    59:19
  • Miles
    5.32
  • Min/mi
    11:09
  • Pacing
    91.5%
  • WAVA
    54.50
  • Stride(cm)
    88
  • Cals
    438
  • Watts
    193
  • Cadence
    164
  • BPM
    143
  • %MHR
    76.2
  • B/mi
    1597
  • Asc(m)
    66
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

Only a stiff westerly breeze distinguishes today's weather from anticyclonic gloom. My head and body permitted that run rather than enjoying it. HR a bit higher than I'd like for the pace, but that could be because my HRM was clipped to a suboptimal sports bra.
115 Base.
Training Load Optimal again, mainly because my chronic load has come down to meet my acute load.
11:30 11:07 11:29 10:56 10:47 3:29
Jaks
Well done 👏
Ness
Well done 👏
Velociraptor
Thanks :)
Dvorak
Acuthronic, congratulations :-)
Sigh
Well done!
Velociraptor
Thanks :)
Acuthronic? Too clever for me :-O
Keegan
Well done!
Velociraptor
Thanks, Keegan :)
riggys99
Another 60 😁
Velociraptor
Thanks, riggys99 :) I might try something longer tomorrow.
riggys99
Sounds like a good plan hope the weather is good for you
Velociraptor
The forecast looks rancid. I might run point to point with the wind behind me and get a lift home.
riggys99
Good plan 😁

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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.
0.25 2:52 2:52 11:27 132 92-146 1511 163 158-176 204 81-244 6/2
0.50 5:47 2:56 11:42 140 137-147 1638 163 160-166 217 201-246 8/1
0.75 8:40 2:52 11:29 145 132-152 1665 163 158-168 214 191-244 6/0
1.00 11:30 2:50 11:21 145 136-152 1646 164 160-168 206 179-240 4/0
1.25 14:11 2:41 10:43 143 137-149 1532 166 162-170 199 176-223 0/6
1.50 16:57 2:46 11:06 138 132-145 1531 164 160-168 192 160-210 0/5
1.75 19:46 2:49 11:17 139 134-146 1569 163 158-168 188 156-209 1/5
2.00 22:37 2:51 11:23 139 133-145 1583 163 160-170 189 170-209 0/5
2.25 25:38 3:01 12:03 141 135-148 1699 161 156-164 192 151-255 1/1
2.50 28:27 2:49 11:16 142 138-147 1601 163 158-166 181 147-220 2/3
2.75 31:19 2:52 11:28 149 143-155 1708 162 156-168 191 152-219 8/2
3.00 34:07 2:48 11:12 146 140-154 1634 163 158-166 194 169-229 5/3
3.25 36:58 2:51 11:24 147 142-152 1677 162 160-168 187 177-204 8/0
3.50 39:48 2:50 11:22 149 141-155 1692 165 160-168 184 163-224 6/0
3.75 42:26 2:38 10:32 145 141-150 1527 165 160-170 191 152-270 1/3
4.00 45:03 2:36 10:26 144 137-150 1502 165 162-168 185 167-210 0/3
4.25 47:42 2:39 10:36 145 138-149 1537 164 158-168 186 175-210 0/4
4.50 50:23 2:41 10:44 145 139-153 1557 164 158-168 189 167-213 2/5
4.75 53:06 2:43 10:52 143 139-153 1554 164 158-166 186 163-213 0/5
5.00 56:10 3:04 +20 12:16 141 125-150 1729 163 158-170 193 139-245 1/7
5.25 58:47 2:37 10:28 146 140-152 1528 164 160-168 190 162-254 1/2
5.32 59:39 52 11:57 149 146-151 1780 162 158-164 196 170-211 2/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 155 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    21 1.8% 11:22
    19 1.6% 11:34

  • Cadence Distribution

    164 avge / 176 max Stride Length: 88cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.4 163 5.3 59:18 11:12
    Still 0.0 - - 1 -
    Pause 0.6 - - 20 -

  • Power Distribution

    193W (270 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 35 9:19 38.99% More
    200m 1:13 9:51 40.70% More
    400m 2:33 10:16 41.70% More
    800m 5:08 10:20 47.28% More
    1km 6:27 10:23 48.86% More
    Mile 10:30 10:30 50.39% More
    5k 34:20 11:03 53.86% More
    5 miles 55:55 11:11 54.15% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:05 9:05 58.28
    5km 32:25 10:26 57.05
    5M 55:20 11:04 54.72
    10km 1:10:37 11:22 53.76
    10M 2:00:30 12:03 52.09
    Half 2:43:11 12:27 50.34
    20M 4:22:26 13:07 49.48
    Mara 5:55:23 13:34 48.54

Fetch Miles

11:04 Hayton Road outward.
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