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Mon 16th Dec 2024 at 6:58am by Ness

Run > Easy
  • Amazing
  • Time
    45:48
  • Miles
    4.00
  • Min/mi
    11:27
  • Pacing
    93.5%
  • WAVA
    50.55
  • Stride(cm)
    83
  • Cals
    400
  • Cadence
    170
  • BPM
    126
  • %MHR
    68.1
  • B/mi
    1443
  • Asc(m)
    71
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Opted for a gentle paced one this morning. Saving my legs for the weights work I'm going to do later.....
1) 1mi - 11:44(11:44/mi) 120/134bpm [1407b/mi] 102cal
2) 1mi - 11:19(11:19/mi) 127/133bpm [1438b/mi] 99cal
3) 1mi - 11:09(11:09/mi) 126/134bpm [1406b/mi] 92cal
4) 1mi - 11:34(11:34/mi) 132/139bpm [1526b/mi] 106cal
11:44 11:19 11:09 11:34
Jingle Jaks
Well done 👏
Ness
Thanks 😊
Rosehip
well done :)
geordiebells
Morning Ness and well done
Autumnleaves
Good morning :)
Nana Gill
Good -well done.
Sigh
Nice, well done.
Ness
Good morning, all, and thanks!😊
Raptors claws are coming to town
Well done 😀
Ness
Thanks 😊
WtnMel
Nicely done .. and out an hour before I woke up ;)
Ness
Thanks. It was about an hour before Mr Ness woke up too! 😉😂

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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 1:33 1:33 12:26 107 79-129 1330 161 112-166 5/1
0.25 3:15 1:41 13:31 131 128-134 1772 165 162-168 9/0
0.38 4:40 1:25 11:23 124 115-132 1412 168 164-172 8/1
0.50 6:07 1:27 11:34 116 112-121 1341 167 162-170 3/1
0.63 7:33 1:27 11:33 123 120-125 1422 170 168-172 1/2
0.75 8:57 1:23 11:07 123 120-127 1367 170 168-172 5/1
0.88 10:20 1:24 11:09 118 115-123 1316 172 170-174 0/4
1.00 11:44 1:24 11:11 120 116-125 1342 169 166-172 0/3
1.13 13:12 1:28 11:45 129 123-133 1516 169 166-172 3/1
1.25 14:37 1:25 11:17 131 126-133 1478 170 168-174 5/0
1.38 16:02 1:24 11:16 129 126-131 1453 171 170-174 3/3
1.50 17:29 1:27 11:39 127 125-131 1480 169 166-172 2/4
1.63 18:54 1:25 11:23 127 121-130 1445 170 166-174 2/2
1.75 20:19 1:25 11:18 130 127-133 1469 171 168-174 5/0
1.88 21:39 1:20 10:41 124 121-129 1325 172 170-174 0/3
2.00 23:03 1:24 11:14 125 119-133 1403 171 170-174 1/7
2.13 24:26 1:22 10:59 130 127-134 1428 173 172-174 2/1
2.25 25:48 1:23 11:03 124 121-128 1369 173 170-174 1/2
2.38 27:14 1:25 11:23 124 121-128 1412 171 168-174 1/6
2.50 28:32 1:18 10:25 127 123-131 1322 172 170-174 0/14
2.63 29:53 1:21 10:52 123 119-127 1336 172 168-174 0/8
2.75 31:19 1:25 11:22 126 124-129 1432 171 166-174 1/2
2.88 32:45 1:26 11:32 125 123-127 1441 170 166-174 2/2
3.00 34:13 1:27 11:39 128 124-132 1492 171 168-172 1/1
3.13 35:38 1:25 11:21 130 129-131 1475 172 170-174 3/1
3.25 37:05 1:27 11:35 133 127-136 1540 172 170-176 5/0
3.38 38:27 1:23 11:02 133 129-139 1466 173 172-174 2/1
3.50 39:51 1:23 11:06 129 123-133 1432 173 170-176 3/2
3.63 41:16 1:25 11:21 130 128-132 1475 172 168-174 1/3
3.75 42:58 1:42 +10 13:40 132 127-137 1804 170 166-174 3/0
3.88 44:31 1:33 12:27 133 128-137 1656 170 168-174 9/1
4.00 45:56 1:25 11:17 135 132-138 1524 171 170-174 3/3

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    126 avge / 139 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    26 5.7% 12:57
    13 3.3% 13:03
    11 2.2% 11:33

  • Cadence Distribution

    170 avge / 176 max Stride Length: 83cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.6 169 4 45:48 11:29
    Still 0.0 - - 1 -
    Pause 0.4 - - 10 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:37 10:33 39.48% More
    800m 5:25 10:53 42.97% More
    1km 6:47 10:55 44.51% More
    Mile 10:58 10:58 46.55% More
    5k 34:55 11:14 51.10% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:15 10:15 49.82
    5km 34:52 11:13 51.18
    5M 58:17 11:39 50.06
    10km 1:13:42 11:52 49.62
    10M 2:03:13 12:19 49.02
    Half 2:44:56 12:35 47.89
    20M 4:20:28 13:01 47.86
    Mara 5:48:40 13:18 47.45

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