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Thu 9th Jan 2025 at 12:17pm by geordiegirl

Run > General
  • icy
  • v cold
  • Time
    49:22
  • Miles
    4.00
  • Min/mi
    12:21
  • Pacing
    86%
  • WAVA
    45.81
  • Stride(cm)
    83
  • Cals
    497
  • Watts
    260
  • Cadence
    158
  • BPM
    147
  • %MHR
    86.1
  • B/mi
    1817
  • Asc(m)
    86
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

Lunchtime Escape paths not too bad but some patches needed care. Rather cold though.

1) 1mi - 11:43(11:43/mi) 130/154bpm [1523b/mi] 108cal 227/356W
2) 1mi - 12:00(12:00/mi) 142/154bpm [1704b/mi] 120cal 228/363W
3) 1mi - 12:57(12:57/mi) 155/169bpm [2007b/mi] 135cal 232/441W
4) 1mi - 12:41(12:41/mi) 161/172bpm [2041b/mi] 134cal 225/411W
5) 0mi - 1(4:19/mi) 161/161bpm [695b/mi] 307/309W
11:43 12:00 12:57 12:41 1
Jaks
Well done 👏
Ness
Well done
steve45
Good that you got out again. Rather cold?!! Brrrrrr more like it!
Lesley C
Seems to be cold everywhere. Well done for getting out.
geordiegirl
Not as cold as your weather Lesley :)
hillstrider
Well done, running in the cold 🥶
Velociraptor
Well done :)
geordiegirl
Thanks guys
3M
Top running!
geordiegirl
Thanks 3M

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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.
0.13 1:49 1:49 14:29 101 75-131 1463 148 106-174 185 11-319 3/3
0.25 3:18 1:29 11:52 147 131-154 1744 168 158-174 317 249-356 10/1
0.38 4:38 1:21 10:47 150 141-154 1616 168 162-172 245 223-261 0/6
0.50 5:57 1:19 10:32 136 133-141 1434 169 168-172 249 240-258 0/8
0.63 7:19 1:21 10:52 133 129-137 1444 169 128-174 247 173-270 1/7
0.75 8:51 1:32 12:16 132 122-137 1618 166 114-172 241 119-258 0/10
0.88 10:18 1:27 11:38 123 117-125 1430 164 122-172 202 114-227 0/14
1.00 11:43 1:24 11:16 124 117-136 1397 164 122-170 235 120-302 1/4
1.13 13:24 1:41 13:30 134 114-148 1809 156 122-172 255 147-363 3/3
1.25 14:49 1:25 11:23 132 121-140 1503 164 106-172 265 1-359 1/3
1.38 16:17 1:28 11:42 141 134-147 1649 157 118-170 246 168-290 1/3
1.50 17:54 1:37 12:57 142 138-148 1838 152 114-172 227 45-315 2/2
1.63 19:19 1:25 11:24 143 137-152 1629 163 110-170 273 135-300 2/5
1.75 20:47 1:28 11:44 147 140-154 1725 157 120-170 234 75-327 0/10
1.88 22:09 1:21 10:50 148 141-152 1603 163 116-170 257 150-305 2/3
2.00 23:43 1:34 12:31 150 145-154 1879 157 118-170 260 76-319 3/2
2.13 25:10 1:27 11:38 144 136-154 1675 154 108-172 274 150-336 2/3
2.25 26:39 1:29 11:51 157 151-162 1860 162 122-170 282 67-334 2/3
2.38 28:14 1:36 12:46 159 151-168 2029 158 120-174 267 106-376 6/4
2.50 29:55 1:40 13:22 155 148-163 2073 144 98-170 244 124-340 4/1
2.63 31:30 1:36 12:44 154 147-161 1961 155 114-168 273 70-395 6/0
2.75 33:04 1:34 12:29 163 156-169 2035 154 106-174 291 54-399 3/2
2.88 34:44 1:40 13:18 154 148-159 2049 157 96-176 271 108-333 8/1
3.00 36:39 1:56 15:27 156 144-164 2410 133 100-166 264 51-441 10/0
3.13 38:21 1:41 13:30 160 155-164 2160 152 114-170 278 51-391 6/0
3.25 39:58 1:37 12:54 166 161-172 2142 161 116-168 290 138-335 4/2
3.38 41:47 1:50 14:39 161 154-166 2359 143 106-168 238 37-373 8/1
3.50 43:25 1:38 13:01 158 153-164 2056 159 110-170 299 59-384 8/1
3.63 45:00 1:35 12:40 163 158-168 2065 158 112-172 310 59-411 10/1
3.75 46:36 1:36 12:45 156 148-164 1988 151 112-172 264 177-345 5/3
3.88 48:04 1:28 11:46 158 153-161 1858 162 84-174 284 89-361 4/1
4.00 49:27 1:23 +7 11:02 162 160-166 1787 172 164-214 295 53-369 2/6
4.00 49:29 2 9:23 161 161-161 1511 170 170-170 307 305-309 0/0

Further Analysis

  • Pace Distribution

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  • 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 4.2% 13:49
    25 5.0% 14:15
    10 3.7% 12:21
    10 1.7% 12:33

  • Cadence Distribution

    158 avge / 214 max Stride Length: 83cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 79.6 167 3.5 39:24 11:21
    Walk 19.4 115 0.5 9:36 18:04
    Still 1.0 - - 29 -

  • Power Distribution

    260W (441 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:36 10:29 39.00% More
    800m 5:20 10:43 42.41% More
    1km 6:47 10:55 43.36% More
    Mile 11:17 11:17 44.24% More
    5k 37:44 12:09 46.21% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:39 10:39 46.85
    5km 37:19 12:01 46.72
    5M 1:03:12 12:38 45.08
    10km 1:20:23 12:56 44.41
    10M 2:16:06 13:37 43.28
    Half 3:03:31 14:01 41.96
    20M 4:53:08 14:39 41.43
    Mara 6:35:14 15:05 40.74

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