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Sat 21st Dec 2024 at 8:01am by RossN

Run > General
  • Not good
  • v warm
  • Time
    26:53
  • Miles
    3.12
  • Min/mi
    8:37
  • Pacing
    77.8%
  • WAVA
    63.24
  • Stride(cm)
    104
  • Cals
    297
  • Cadence
    180
  • BPM
    157
  • %MHR
    91.6
  • B/mi
    1350
  • Asc(m)
    39
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

1) 1km - 4:55(4:55/km) 150/161bpm [737b/km] 51cal 12.21/13.03kmph
2) 1km - 5:04(5:04/km) 161/163bpm [816b/km] 57cal 11.84/12.9kmph
3) 1km - 5:11(5:11/km) 164/167bpm [851b/km] 60cal 11.56/13.74kmph
4) 1km - 6:00(6:00/km) 158/166bpm [949b/km] 66cal 9.99/25.5kmph
5) 1km - 5:37(5:37/km) 160/177bpm [898b/km] 62cal 10.69/16.26kmph
6) 0.03km - 6(3:40/km) 177/179bpm [649b/km] 1cal 16.37/15.96kmph
Very warm. The usual metatarsal got sore - maybe I stood on a stone? Walks on second half again.
4:55 5:04 5:11 6:00 5:37 6

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.13 1:01 1:01 8:10 123 94-151 1004 177 128-208 0/1
0.25 2:02 1:00 8:03 152 151-153 1225 194 186-210 1/1
0.38 3:01 1:00 7:58 155 153-156 1235 192 178-198 5/0
0.50 4:00 59 7:51 157 155-158 1233 191 186-200 1/1
0.63 4:57 57 7:34 159 158-161 1204 193 190-200 1/4
0.75 6:00 1:03 8:21 160 158-161 1335 191 184-196 4/0
0.88 6:57 58 7:42 161 159-162 1239 197 194-198 4/0
1.00 8:01 1:04 8:32 162 162-163 1381 192 184-204 0/1
1.13 9:03 1:01 8:11 162 162-163 1326 190 180-198 0/3
1.25 10:02 59 7:54 162 161-162 1278 190 184-196 0/4
1.38 11:03 1:01 8:05 161 161-162 1301 177 94-194 0/4
1.50 12:02 1:00 7:59 162 161-163 1294 191 180-202 0/2
1.63 13:02 1:00 7:59 164 162-165 1309 190 180-194 0/0
1.75 14:05 1:03 8:24 166 165-167 1394 187 172-194 2/0
1.88 15:16 1:11 9:24 165 164-166 1551 176 118-188 3/0
2.00 16:50 1:34 12:29 161 149-166 2011 150 118-192 4/0
2.13 17:46 56 7:29 147 143-154 1100 180 122-198 3/0
2.25 18:51 1:06 8:47 160 156-162 1405 191 188-194 1/0
2.38 20:16 1:25 11:16 158 152-164 1781 148 98-200 0/3
2.50 21:31 1:15 9:57 159 154-163 1581 165 116-194 0/6
2.63 22:46 1:15 9:59 148 141-154 1478 161 120-224 3/1
2.75 23:46 1:00 8:04 161 156-165 1298 194 186-200 2/1
2.88 24:50 1:04 8:34 166 165-167 1423 190 184-194 0/5
3.00 26:06 1:16 10:06 160 156-166 1615 170 120-212 1/1
3.12 26:54 48 6:31 172 166-179 1122 143 120-204 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    157 avge / 179 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    14 1.3% 9:50
    10 1.6% 7:59

  • Cadence Distribution

    180 avge / 224 max Stride Length: 104cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 83.7 192 2.8 22:31 8:06
    Walk 16.3 121 0.3 4:22 12:44
    Still 0.1 - - 1 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:54 7:38 49.41% More
    800m 3:52 7:47 57.80% More
    1km 4:51 7:48 60.04% More
    Mile 7:58 7:58 62.16% More
    5k 26:42 8:36 63.27% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:03 8:03 61.52
    5km 26:46 8:37 63.12
    5M 44:19 8:52 62.49
    10km 55:48 8:59 62.16
    10M 1:32:24 9:14 62.28
    Half 2:03:01 9:23 61.53
    20M 3:12:39 9:38 62.26
    Mara 4:16:30 9:47 62.36

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