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Sun 29th Dec 2024 at 10:31am by Velociraptor

Run > General
  • windy
  • cold
  • Time
    1:13:11
  • Miles
    6.43
  • Min/mi
    11:23
  • Pacing
    92.5%
  • WAVA
    53.80
  • Stride(cm)
    87
  • Cals
    518
  • Watts
    194
  • Cadence
    162
  • BPM
    141
  • %MHR
    74.7
  • B/mi
    1599
  • Asc(m)
    71
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

60 minutes easy. Windy, quite hard going. Legs delicate from yesterday, and possibly also from doing squats on the days I didn't run. Ended up short of 30 miles for the week.
106 Base
12:02 11:18 11:43 11:32 11:00 10:58 4:39
EvilPixie
Well done
Ness
Well done 👏
Keegan
Well done!
Sigh
Well run, V'rap!
Velociraptor
Thanks :)
riggys99
Nice week
Dvorak
:-) Practically a rest week for you.
Velociraptor
Thanks :)
I was reading back over a zombie thread last night. Apparently a "rest week" for me used to be 35-45mpw plus a mile of swimming and several sessions of climbing :-O
Rosehip
well done :)
Corrah
Great stuff x
Velociraptor
Thanks :)

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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 2:57 2:57 11:46 133 77-143 1566 162 158-170 206 97-247 6/2
0.50 5:59 3:03 12:11 140 128-149 1706 162 158-168 219 185-261 7/1
0.75 9:01 3:01 12:05 141 134-147 1704 162 158-172 206 164-262 7/0
1.00 12:01 3:00 12:01 141 136-147 1695 163 160-168 196 152-227 4/0
1.25 14:43 2:42 10:48 141 135-151 1523 164 160-170 206 180-253 1/6
1.50 17:41 2:58 11:50 136 131-141 1610 163 160-170 181 151-219 0/5
1.75 20:29 2:48 11:13 137 129-141 1537 163 160-170 194 162-229 1/6
2.00 23:19 2:50 11:19 137 134-141 1551 163 158-166 190 171-212 0/5
2.25 26:23 3:04 12:16 139 132-147 1706 160 156-166 189 158-228 1/1
2.50 29:06 2:43 10:51 141 136-144 1531 163 160-166 192 172-258 0/2
2.75 32:05 2:59 11:57 142 137-149 1696 161 158-168 188 153-221 2/2
3.00 35:01 2:56 11:45 144 139-150 1692 161 156-166 189 159-224 1/0
3.25 37:52 2:51 11:25 138 131-147 1575 162 156-168 187 147-213 0/2
3.50 40:58 3:06 12:22 144 137-150 1782 161 154-166 189 167-232 8/1
3.75 43:44 2:46 11:05 138 131-145 1530 162 154-168 194 166-226 3/5
4.00 46:33 2:49 11:16 142 139-146 1600 162 158-166 199 169-239 7/0
4.25 49:27 2:54 11:35 144 138-149 1668 162 158-166 195 165-233 9/0
4.50 52:10 2:43 10:51 141 135-149 1531 162 158-166 195 163-251 2/1
4.75 54:53 2:43 10:52 139 132-142 1511 162 158-166 183 165-200 0/3
5.00 57:33 2:40 10:40 139 131-144 1482 162 160-164 186 165-207 0/5
5.25 1:00:16 2:43 10:53 137 132-142 1490 162 160-172 182 164-230 1/5
5.50 1:03:00 2:44 10:55 142 139-146 1551 161 158-166 189 164-226 1/3
5.75 1:05:46 2:46 11:05 140 134-146 1553 162 158-168 184 142-220 1/5
6.00 1:08:31 2:45 11:00 150 143-157 1649 162 158-166 211 187-251 3/3
6.25 1:11:14 2:43 10:52 142 135-148 1542 162 156-170 198 160-253 0/5
6.43 1:13:10 1:56 10:47 145 137-152 1564 163 158-168 193 161-257 3/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 157 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    21 1.8% 11:25
    19 1.6% 12:06

  • Cadence Distribution

    162 avge / 172 max Stride Length: 87cm

  • Power Distribution

    194W (262 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 36 9:32 38.13% More
    200m 1:14 9:52 40.63% More
    400m 2:31 10:06 42.34% More
    800m 5:14 10:31 46.46% More
    1km 6:38 10:40 47.51% More
    Mile 10:46 10:46 49.14% More
    5k 34:27 11:05 53.69% More
    5 miles 56:18 11:16 53.77% More
    10k 1:10:36 11:22 53.77% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:03 9:03 58.49
    5km 32:20 10:24 57.20
    5M 55:10 11:02 54.88
    10km 1:10:25 11:20 53.91
    10M 2:00:10 12:01 52.24
    Half 2:42:44 12:25 50.48
    20M 4:21:43 13:05 49.61
    Mara 5:54:25 13:32 48.67

Fetch Miles

11:16 Hayton Road outward.
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