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Thu 9th Jan 2025 at 3:28pm by hellen

Run > Tempo
  • Time
    57:55
  • Miles
    7.34
  • Min/mi
    7:53
  • Pacing
    50.1%
  • WAVA
    70.88
  • Stride(cm)
    109
  • Cals
    700
  • Watts
    287
  • Cadence
    188
  • BPM
    158
  • %MHR
    84.8
  • B/mi
    1244
  • Asc(m)
    25
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

16x0.25 miles 30s recovery dodging students and ice. Av 6.39mm
1) 1mi - 9:30(9:30/mi) 131/141bpm [1246b/mi] 93cal 219/281W
2) 0.29mi - 2:47(9:28/mi) 138/143bpm [1306b/mi] 28cal 240/296W
3) 0.25mi - 1:41(6:45/mi) 155/168bpm [1046b/mi] 21cal 325/351W
4) 0.05mi - 30(9:25/mi) 167/168bpm [1573b/mi] 6cal 309/347W
5) 0.25mi - 1:42(6:48/mi) 167/172bpm [1135b/mi] 22cal 308/325W
6) 0.05mi - 30(9:11/mi) 170/172bpm [1562b/mi] 6cal 283/319W
7) 0.25mi - 1:38(6:32/mi) 170/174bpm [1110b/mi] 22cal 346/369W
8) 0.06mi - 30(8:53/mi) 172/174bpm [1529b/mi] 7cal 311/361W
9) 0.25mi - 1:41(6:42/mi) 171/175bpm [1146b/mi] 23cal 310/326W
10) 0.06mi - 30(8:56/mi) 174/175bpm [1554b/mi] 7cal 299/322W
11) 0.25mi - 1:37(6:27/mi) 172/176bpm [1109b/mi] 22cal 340/361W
12) 0.05mi - 30(9:25/mi) 174/176bpm [1639b/mi] 7cal 323/358W
13) 0.25mi - 1:40(6:41/mi) 172/175bpm [1150b/mi] 23cal 313/327W
14) 0.06mi - 30(8:49/mi) 173/175bpm [1527b/mi] 7cal 296/321W
15) 0.25mi - 1:37(6:26/mi) 172/175bpm [1107b/mi] 22cal 341/355W
16) 0.05mi - 30(9:22/mi) 173/175bpm [1622b/mi] 7cal 321/357W
17) 0.25mi - 1:41(6:44/mi) 171/176bpm [1152b/mi] 23cal 310/325W
18) 0.06mi - 30(8:43/mi) 174/176bpm [1517b/mi] 7cal 299/321W
19) 0.25mi - 1:38(6:31/mi) 172/176bpm [1121b/mi] 22cal 342/357W
20) 0.06mi - 30(8:35/mi) 175/176bpm [1503b/mi] 7cal 320/363W
21) 0.25mi - 1:40(6:41/mi) 172/176bpm [1148b/mi] 23cal 318/334W
22) 0.05mi - 30(9:08/mi) 175/176bpm [1597b/mi] 7cal 302/325W
23) 0.25mi - 1:38(6:33/mi) 172/175bpm [1125b/mi] 22cal 339/356W
24) 0.05mi - 30(9:12/mi) 174/176bpm [1601b/mi] 7cal 319/365W
25) 0.25mi - 1:41(6:43/mi) 173/177bpm [1163b/mi] 23cal 312/326W
26) 0.06mi - 30(8:51/mi) 175/177bpm [1549b/mi] 7cal 302/320W
27) 0.25mi - 1:39(6:38/mi) 172/175bpm [1140b/mi] 23cal 335/362W
28) 0.05mi - 30(9:09/mi) 174/175bpm [1592b/mi] 7cal 317/354W
29) 0.25mi - 1:41(6:45/mi) 171/175bpm [1155b/mi] 23cal 305/317W
30) 0.05mi - 30(9:07/mi) 174/175bpm [1586b/mi] 7cal 297/329W
31) 0.25mi - 1:40(6:39/mi) 172/174bpm [1143b/mi] 23cal 328/347W
32) 0.06mi - 30(9:00/mi) 174/175bpm [1565b/mi] 7cal 316/358W
33) 0.25mi - 1:42(6:49/mi) 173/177bpm [1180b/mi] 24cal 312/322W
34) 1mi - 9:23(9:23/mi) 145/177bpm [1360b/mi] 93cal 234/314W
35) 0.22mi - 2:09(9:53/mi) 150/153bpm [1483b/mi] 22cal 256/274W
9:30 2:47 1:41 30 1:42 30 1:38 30 1:41 30 1:37 30 1:40 30 1:37 30 1:41 30 1:38 30 1:40 30 1:38 30 1:41 30 1:39 30 1:41 30 1:40 30 1:42 9:23 2:09

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.
1.00 10:06 10:06 +4 10:06 131 88-141 1323 175 0-188 221 0-281 2/24
1.29 13:57 3:51 +2 13:05 138 107-143 1805 173 0-186 242 0-296 2/3
1.54 15:37 1:40 6:44 155 128-168 1045 195 180-200 325 241-351 1/3
1.59 16:06 29 9:24 167 166-168 1571 182 168-196 310 251-347 1/0
1.84 17:49 1:42 6:49 167 161-172 1139 195 168-198 308 247-325 3/2
1.90 18:18 29 9:11 170 167-172 1560 183 170-198 284 216-319 0/0
2.15 19:56 1:38 6:33 170 166-174 1114 197 176-200 345 286-369 1/3
2.20 20:25 29 8:52 173 167-174 1533 184 174-198 312 254-361 1/0
2.45 22:06 1:41 6:43 171 165-175 1149 196 176-200 309 255-326 2/1
2.51 22:35 29 8:42 174 170-175 1515 185 176-198 300 244-322 1/0
2.76 24:12 1:37 6:30 172 168-176 1118 197 176-202 339 302-361 0/3
2.81 24:41 29 9:34 174 170-176 1665 184 176-198 324 242-358 1/0
3.06 26:22 1:41 6:43 172 168-175 1156 195 176-198 312 254-327 2/1
3.11 26:50 28 8:18 174 171-175 1444 185 174-196 298 245-321 0/0
3.36 28:28 1:38 6:33 172 167-175 1128 195 174-200 339 267-355 0/3
3.41 28:57 29 9:22 173 168-175 1619 183 172-198 322 244-357 1/0
3.66 30:39 1:41 6:46 171 167-176 1156 195 172-198 309 249-325 2/1
3.72 31:08 29 8:40 174 170-176 1507 185 176-198 300 259-321 0/0
3.97 32:46 1:38 6:32 172 168-176 1125 196 176-200 342 285-357 1/3
4.02 33:15 29 8:59 175 172-176 1571 184 174-198 321 249-363 1/0
4.27 34:55 1:40 6:41 172 168-176 1149 194 176-198 318 260-334 2/1
4.33 35:23 28 8:51 175 171-176 1549 184 174-198 302 230-325 1/1
4.58 37:02 1:39 6:38 172 168-175 1140 195 180-200 338 292-356 1/3
4.63 37:30 28 8:49 174 171-176 1534 182 172-196 322 266-365 1/0
4.88 39:13 1:42 6:49 173 170-177 1179 195 176-198 311 265-326 2/1
4.93 39:42 29 8:54 175 171-177 1558 185 174-198 303 247-320 0/0
5.18 41:21 1:40 6:39 172 170-175 1142 195 180-198 334 282-362 0/2
5.24 41:50 29 9:01 174 171-175 1568 183 170-198 318 264-354 1/0
5.49 43:32 1:42 6:47 171 168-175 1161 194 180-198 304 259-317 2/1
5.54 44:01 29 8:55 174 172-175 1553 185 174-198 297 228-329 1/0
5.79 45:42 1:41 6:42 172 170-174 1153 194 180-198 327 286-347 1/3
5.85 46:11 29 8:52 174 172-175 1543 184 174-196 317 261-358 1/0
6.10 47:53 1:43 6:52 173 169-177 1187 195 182-198 312 275-322 2/0
7.10 1:00:35 12:41 +7 12:41 145 113-177 1840 175 0-198 236 0-316 14/5
7.31 1:02:43 2:08 9:57 150 146-153 1492 178 176-180 255 238-274 9/0
7.31 1:02:44 1 +1 INF:00:00 150 150-150 INF 180 180-180 261 258-264 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    158 avge / 177 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    20 1.4% 10:39

  • Cadence Distribution

    188 avge / 202 max Stride Length: 109cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 91.9 187 7.3 57:40 8:09
    Walk 5.0 129 0 3:13 2:52:50
    Still 0.1 - - 3 -
    Pause 3.0 - - 1:57 -

  • Power Distribution

    287W (369 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:36 6:27 61.55% More
    800m 3:23 6:48 64.25% More
    1km 4:20 6:58 65.38% More
    Mile 6:57 6:57 69.41% More
    5k 21:48 7:01 77.29% More
    5 miles 36:39 7:20 75.09% More
    10k 51:10 8:14 67.35% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:58 5:58 80.83
    5km 21:44 7:00 77.54
    5M 37:23 7:29 73.61
    10km 47:54 7:43 71.95
    10M 1:22:24 8:14 68.95
    Half 1:52:06 8:33 66.21
    20M 3:01:35 9:05 64.37
    Mara 4:07:03 9:26 62.68
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