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Thu 2nd Jan 2025 at 7:51pm by Mark J 🇳🇿

Run > Easy
  • Time
    41:38
  • Miles
    4.97
  • Min/mi
    8:23
  • Pacing
    71.9%
  • WAVA
    60.33
  • Stride(cm)
    113
  • Cals
    494
  • Watts
    241
  • Cadence
    171
  • BPM
    136
  • %MHR
    78.8
  • B/mi
    1136
  • Asc(m)
    193
  • Hillscore
    14
  • Surface
    Mixed

Notes & Comments

8k Base Run

8k Base Run

Last day on Stewart Island finished off with another run out to Ackers Point and back. But more of a standard workout today as I was on a tight schedule to get out for an evening of Kiwi spotting with the family.

Lovely run, all good. And Kiwi spotted as a bonus.

Aches and pains: Right piriformis 3 - 4

Shoes: On CloudUltra

Activity temperature via POD 2: 16°C ~ 17°C
97 Training
-- from COROS

1) 1km - 5:17(5:17/km) 119/131bpm [630b/km] 53cal 218/W 11.34/12.54kmph
2) 6km - 31:41(5:17/km) 138/149bpm [729b/km] 383cal 241/W 11.36/15.06kmph
3) 1km - 4:40(4:40/km) 141/143bpm [658b/km] 58cal 256/W 12.86/13.48kmph
5:17 31:41 4:40
Ness
Well done! 👏

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.
0.62 5:19 5:19 8:34 119 -131 1019 160 0-168 217 -259 10/5
4.35 38:00 32:41 +1 8:46 138 103-149 1211 172 102-208 241 0-667 204/200
4.96 42:39 4:39 +1 7:34 141 138-143 1067 173 170-176 256 232-286 8/9

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 149 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    21 6.0% 8:32
    18 13.6% 10:22
    18 12.3% 10:17
    18 10.8% 10:38
    16 9.3% 9:31
    14 7.1% 8:58

  • Cadence Distribution

    171 avge / 208 max Stride Length: 113cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 170 5 42:37 8:35
    Walk 0.1 114 0 3 11:30
    Still 0.0 - - 1 -

  • Power Distribution

    241W (667 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:50 7:23 47.15% More
    800m 3:44 7:30 55.08% More
    1km 4:40 7:31 57.34% More
    Mile 7:39 7:39 59.43% More
    5k 27:22 8:48 56.54% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:37 7:37 59.63
    5km 25:18 8:09 61.15
    5M 41:54 8:23 60.28
    10km 52:45 8:29 59.86
    10M 1:27:21 8:44 59.83
    Half 1:56:19 8:53 59.04
    20M 3:02:08 9:06 59.74
    Mara 4:02:30 9:15 59.83

Bespoke Fields

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