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Fri 3rd Jan 2025 at 3:18pm by riggys99

Run > Tempo
  • Time
    51:09
  • Miles
    5.39
  • Min/mi
    9:29
  • Pacing
    36.7%
  • WAVA
    51.94
  • Stride(cm)
    96
  • Cals
    558
  • Cadence
    176
  • BPM
    147
  • %MHR
    76
  • B/mi
    1392
  • Asc(m)
    134
  • Hillscore
    9
  • Surface
    Mixed

Notes & Comments

Warm up to pit top then 10 mins sublt (ran to HR 160-170) tried racers to see how that affected Achilles.
Achilles no worse running faster than when running slower. Fairly pleased with pace of subLt section.
No problems after run.

Warm up
1) 1mi - 9:12(9:12/mi) 133/150bpm [1224b/mi] 96cal 6.52/7.33mph
2) 1mi - 9:52(9:52/mi) 147/157bpm [1449b/mi] 112cal 6.08/6.91mph
3) 0.34mi - 3:21(9:52/mi) 137/149bpm [1352b/mi] 30cal 6.08/7.03mph

10 mins subLT HR 160-170
4) 1mi - 7:38(7:38/mi) 165/172bpm [1260b/mi] 100cal 7.86/8.7mph
5) 0.31mi - 2:22(7:45/mi) 166/168bpm [1286b/mi] 31cal 7.74/7.93mph

Cool down
6) 1mi - 10:54(10:54/mi) 146/163bpm [1592b/mi] 112cal 5.5/7.74mph
7) 0.74mi - 7:50(10:34/mi) 147/155bpm [1554b/mi] 77cal 5.68/6.93mph
9:12 9:52 3:21 7:38 2:22 10:54 7:50
Velociraptor
Well done :)
riggys99
Thanks

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.
1.00 9:13 9:13 9:13 132 87-150 1218 171 0-178 19/61
1.99 22:32 13:18 +2 13:25 145 115-157 1944 165 0-186 36/25
2.32 28:57 6:25 +3 19:42 136 115-149 2679 154 0-184 18/12
3.32 36:35 7:38 7:39 165 138-172 1262 186 178-196 27/29
3.61 38:51 2:16 7:42 166 157-168 1279 184 182-190 3/7
4.61 49:45 10:54 10:55 146 129-162 1594 158 0-184 23/46
5.34 58:19 8:34 +3 11:43 146 126-155 1711 162 0-178 51/20

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    147 avge / 172 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    27 10.0% 14:31
    12 5.3% 12:34
    12 2.7% 9:47
    12 5.3% 10:57
    11 3.3% 8:09
    11 7.1% 32:34

  • Cadence Distribution

    176 avge / 196 max Stride Length: 96cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 86.9 176 5.4 50:02 10:42
    Still 1.7 - - 1:07 -
    Pause 11.4 - - 7:34 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:47 7:09 47.64% More
    800m 3:39 7:20 54.93% More
    1km 4:39 7:28 56.25% More
    Mile 7:39 7:39 57.99% More
    5k 30:16 9:44 49.86% More
    5 miles 54:08 10:50 45.45% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:35 8:35 51.63
    5km 28:32 9:11 52.88
    5M 47:14 9:27 52.09
    10km 59:28 9:34 51.71
    10M 1:38:27 9:51 51.66
    Half 2:11:03 10:00 50.98
    20M 3:25:10 10:16 51.60
    Mara 4:33:07 10:25 51.69
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