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Fri 3rd Jan 2025 at 1:32pm by Kazzaf

Run > Long Run
  • breezy
  • v cold
  • Time
    1:08:53
  • Miles
    7.01
  • Min/mi
    9:50
  • Pacing
    74.7%
  • WAVA
    59.56
  • Stride(cm)
    89
  • Cals
    601
  • Cadence
    185
  • BPM
    162
  • %MHR
    81.2
  • B/mi
    1597
  • Asc(m)
    302
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

1) 1mi - 10:24(10:24/mi) 142/157bpm [1477b/mi] 85cal
2) 1mi - 10:08(10:08/mi) 159/169bpm [1612b/mi] 88cal
3) 1mi - 9:50(9:50/mi) 157/167bpm [1544b/mi] 83cal
4) 1mi - 9:48(9:48/mi) 167/173bpm [1637b/mi] 88cal
5) 1mi - 9:27(9:27/mi) 173/180bpm [1636b/mi] 86cal
6) 1mi - 9:39(9:39/mi) 165/176bpm [1593b/mi] 82cal
7) 1mi - 9:30(9:30/mi) 179/192bpm [1700b/mi] 88cal
8) 0.01mi - 5(8:00/mi) 189/189bpm [1513b/mi] 1cal

No plans for this run, wasn’t even sure whether to gym or run. Couldn’t face the journey to the gym so decided to run outside.

Had no pace plan at all, just wanted a fairly easy run but felt quite good so just ran and didn’t really focus on pace at all. Pleased with this run and hamstrings were ok.
10:24 10:08 9:50 9:48 9:27 9:39 9:30 5

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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.
0.25 2:37 2:37 10:28 125 97-143 1309 183 122-194 7/17
0.50 5:16 2:39 10:38 147 142-151 1562 186 182-194 5/10
0.75 7:55 2:39 10:35 145 139-154 1534 185 182-188 2/11
1.00 10:24 2:29 9:56 152 146-156 1510 184 182-188 12/8
1.25 13:02 2:38 10:31 150 144-154 1578 182 178-186 8/10
1.50 15:46 2:44 +8 10:56 164 155-167 1794 185 182-188 9/11
1.75 18:12 2:26 9:43 161 158-164 1564 185 182-188 20/6
2.00 20:40 2:28 9:54 161 156-169 1593 184 182-186 11/16
2.25 23:06 2:26 9:43 159 157-161 1546 185 180-188 4/12
2.50 27:08 4:03 +1:33 16:10 139 110-161 2247 185 178-196 15/18
2.75 29:38 2:29 9:57 165 162-166 1642 186 184-192 10/14
3.00 32:04 2:26 9:43 165 162-167 1604 185 182-188 16/17
3.25 34:51 2:48 +16 11:11 160 155-164 1790 179 38-190 8/10
3.50 37:20 2:29 9:55 167 163-171 1655 185 182-186 16/12
3.75 39:44 2:24 9:36 171 170-173 1641 184 180-188 13/14
4.00 42:08 2:24 9:37 171 168-173 1644 186 182-190 15/11
4.25 44:29 2:21 9:24 172 169-173 1617 186 184-190 13/6
4.50 46:53 2:24 9:37 174 169-176 1673 185 182-188 13/10
4.75 49:16 2:23 9:32 171 170-173 1629 186 184-188 18/13
5.00 51:37 2:20 9:21 175 171-180 1636 185 182-188 3/18
5.25 53:56 2:20 9:20 171 169-176 1595 186 184-188 13/9
5.50 56:24 2:27 9:49 169 166-172 1659 186 182-192 26/9
5.75 59:00 2:36 +10 10:23 165 157-171 1715 186 136-192 10/25
6.00 1:02:04 3:04 +37 12:17 156 143-167 1916 187 184-190 8/14
6.25 1:04:31 2:28 9:51 169 162-185 1664 185 182-188 32/14
6.50 1:06:55 2:23 9:32 180 172-186 1717 186 184-188 21/16
6.75 1:09:12 2:17 9:10 180 175-185 1649 187 184-194 13/34
7.00 1:11:33 2:21 9:25 187 180-192 1762 189 186-196 12/2
7.01 1:11:39 6 9:31 189 189-189 1800 188 188-188 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    162 avge / 192 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    31 12.2% 9:41
    23 10.1% 9:53
    15 3.7% 9:28
    13 4.9% 9:01
    12 5.5% 9:21
    11 4.3% 9:45

  • Cadence Distribution

    185 avge / 196 max Stride Length: 89cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.3 185 7 1:08:54 10:09
    Walk 0.8 99 0 34 1:04:33
    Still 0.0 - - 1 -
    Pause 2.9 - - 2:10 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:16 9:05 45.40% More
    800m 4:36 9:16 49.77% More
    1km 5:49 9:21 51.29% More
    Mile 9:23 9:23 53.76% More
    5k 30:15 9:44 58.31% More
    5 miles 50:52 10:10 56.68% More
    10k 1:03:16 10:11 57.10% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:05 8:05 62.44
    5km 28:09 9:04 62.65
    5M 47:30 9:30 60.70
    10km 1:00:20 9:43 59.88
    10M 1:41:49 10:11 58.58
    Half 2:17:02 10:28 56.91
    20M 3:38:15 10:55 56.37
    Mara 4:53:44 11:13 55.57
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