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Tue 17th Dec 2024 at 9:44am by Kazzaf

Run > Progressive
  • Time
    40:01
  • Miles
    4.14
  • Min/mi
    9:40
  • Pacing
    90.8%
  • WAVA
    57.95
  • Stride(cm)
    89
  • Cals
    364
  • Cadence
    187
  • BPM
    168
  • %MHR
    84
  • B/mi
    1624
  • Asc(m)
    112
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

1) 1mi - 10:14(10:14/mi) 152/167bpm [1557b/mi] 87cal
2) 1mi - 9:40(9:40/mi) 168/182bpm [1624b/mi] 88cal
3) 1mi - 9:32(9:32/mi) 174/189bpm [1658b/mi] 88cal
4) 1mi - 9:18(9:18/mi) 180/190bpm [1673b/mi] 89cal
5) 0.14mi - 1:17(9:32/mi) 186/189bpm [1774b/mi] 12cal

No real plan with this run as right hamstring feeling a bit tight. Only plan was to do around 40ish minutes.
Managed to speed up a bit without looking too much at actual pace. Fairly happy with how this went and pace I achieved but it was hard work for pace achieved either way a high heart rate too.
10:14 9:40 9:32 9:18 1:17

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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 1:22 1:22 10:56 112 84-149 1224 183 126-200 3/4
0.25 2:44 1:22 10:56 152 149-154 1661 185 184-186 1/0
0.38 4:02 1:18 10:23 154 151-156 1599 185 184-186 4/2
0.50 5:20 1:18 10:23 156 154-160 1621 186 184-190 4/4
0.63 6:34 1:14 9:56 162 156-165 1608 187 186-188 2/8
0.75 7:47 1:13 9:45 164 163-165 1598 187 186-188 6/3
0.88 8:58 1:10 9:22 165 163-166 1546 186 184-188 8/6
1.00 10:14 1:16 10:10 165 164-167 1679 186 184-188 4/1
1.13 11:27 1:13 9:46 165 163-168 1610 186 184-188 6/3
1.25 12:39 1:12 9:36 169 166-172 1621 186 184-192 1/7
1.38 13:56 1:17 10:15 164 163-167 1682 185 184-188 6/6
1.50 15:09 1:13 9:42 168 166-170 1630 187 186-190 5/6
1.63 16:23 1:14 9:52 175 171-182 1727 186 184-188 4/3
1.75 17:33 1:10 9:21 171 169-175 1600 186 184-188 1/4
1.88 18:45 1:12 9:35 169 168-170 1620 186 184-188 8/6
2.00 19:54 1:09 9:15 164 160-169 1516 184 182-186 5/9
2.13 21:05 1:11 9:26 167 160-172 1574 186 184-188 1/6
2.25 22:35 1:30 +18 11:59 166 162-171 1990 187 186-190 5/4
2.38 23:44 1:09 9:14 169 165-172 1561 187 186-190 3/6
2.50 24:57 1:13 9:45 173 172-176 1687 188 186-190 11/6
2.63 26:10 1:13 9:42 176 175-177 1707 189 186-192 4/8
2.75 27:22 1:12 9:35 177 176-181 1695 187 182-190 6/4
2.88 28:33 1:11 9:27 178 177-179 1683 187 184-190 6/6
3.00 29:44 1:12 9:34 182 179-188 1741 186 180-192 5/0
3.13 30:54 1:10 9:18 179 177-180 1664 187 186-188 4/4
3.25 32:05 1:11 9:29 178 178-180 1689 187 186-188 2/7
3.38 33:36 1:31 +19 12:06 175 169-181 2118 189 186-192 5/3
3.50 34:44 1:08 9:01 181 175-184 1633 190 188-190 9/0
3.63 35:54 1:11 9:24 184 182-185 1730 190 186-192 6/6
3.75 37:04 1:10 9:17 186 185-189 1726 190 188-192 5/4
3.88 38:10 1:06 8:47 183 180-187 1609 187 186-190 2/4
4.00 39:21 1:12 9:32 179 177-182 1707 188 186-192 3/1
4.13 40:33 1:12 9:36 186 182-189 1785 187 184-188 3/3
4.14 40:39 6 9:29 185 185-185 1755 186 186-186 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    168 avge / 189 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    10 7.4% 10:08
    10 3.8% 8:54

  • Cadence Distribution

    187 avge / 200 max Stride Length: 89cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.3 186 4.1 39:58 9:49
    Walk 0.2 126 0 4 14:45
    Pause 1.5 - - 37 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:12 8:52 46.54% More
    800m 4:30 9:03 50.98% More
    1km 5:37 9:03 52.96% More
    Mile 9:29 9:29 52.94% More
    5k 30:09 9:42 57.57% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:23 8:23 59.86
    5km 29:11 9:24 59.47
    5M 49:15 9:51 57.04
    10km 1:02:33 10:04 55.91
    10M 1:45:34 10:33 54.75
    Half 2:22:05 10:51 53.91
    20M 3:46:18 11:19 52.12
    Mara 5:04:34 11:37 50.71
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