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Fri 10th Jan 2025 at 12:28pm by Spike#67

Run > General
  • icy
  • v cold
  • Time
    43:16
  • Miles
    4.36
  • Min/mi
    9:55
  • Pacing
    83.9%
  • WAVA
    45.19
  • Stride(cm)
    110
  • Cals
    495
  • Cadence
    148
  • BPM
    140
  • %MHR
    79.3
  • B/mi
    1392
  • Asc(m)
    289
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

Planned Session: 5km easy

Actual Session: As Planned +
Route: Field Lane Loops

Shoes: Asics Gel Pulse

Weather Report: Clear night with snow & ice on the ground, Wind Grade 1 N. Temperature 2, humidity 82%. Real Feel 0, running conditions Poor.

Notes: Was hoping to hit closer to 8Km as I look to make up the dropped distance from Monday. Run was easy and problem free, right heel grumbling post run but nothing painful or serious.

1) 0.62m - 6:15(10:04/m) 120/139bpm [1208b/mi] 495cal
2) 0.62m - 6:04(9:46/m) 135/143bpm [1319b/mi]
3) 0.62m - 6:04(9:46/m) 145/150bpm [1417b/mi]
4) 0.62m - 6:09(9:54/m) 143/149bpm [1416b/mi]
5) 0.62m - 6:23(10:17/m) 143/153bpm [1470b/mi]
6) 0.62m - 6:19(10:10/m) 148/152bpm [1505b/mi]
7) 0.62m - 5:56(9:33/m) 149/152bpm [1424b/mi]
8) 0.01m - 6(8:28/m) 149/150bpm [1262b/mi]
6:15 6:04 6:04 6:09 6:23 6:19 5:56 6

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.
0.13 1:34 1:34 12:31 110 93-126 1377 137 54-146 0/69
0.25 2:45 1:11 9:28 130 114-139 1230 145 142-146 59/4
0.38 3:50 1:05 8:41 120 112-128 1043 146 142-150 0/55
0.50 5:00 1:10 9:21 125 116-129 1168 149 148-150 50/15
0.63 6:19 1:19 10:34 119 116-120 1258 148 142-150 1/12
0.75 7:30 1:11 9:28 125 116-135 1184 147 142-150 4/3
0.88 8:51 1:21 10:47 137 134-141 1476 148 146-150 1/1
1.00 10:00 1:08 9:07 138 135-141 1257 147 146-150 4/0
1.13 11:13 1:13 9:45 138 131-143 1346 148 146-150 7/6
1.25 12:23 1:11 9:26 137 135-141 1293 149 148-150 0/6
1.38 13:31 1:07 8:58 142 140-143 1273 150 148-150 0/3
1.50 14:51 1:20 10:39 141 139-144 1501 149 146-150 2/2
1.63 16:05 1:14 9:53 146 144-147 1442 149 148-150 8/29
1.75 17:22 1:17 10:18 148 146-149 1525 150 148-150 33/0
1.88 18:31 1:09 9:15 148 145-150 1370 150 148-150 3/1
2.00 19:59 1:28 11:41 144 140-149 1682 146 142-150 0/5
2.13 21:07 1:08 9:08 137 135-139 1250 150 148-150 11/0
2.25 22:21 1:13 9:47 142 137-146 1389 149 142-150 6/4
2.38 23:34 1:13 9:43 146 145-147 1419 149 148-150 3/14
2.50 24:42 1:08 9:05 145 136-148 1318 151 150-154 17/6
2.63 25:53 1:11 9:26 149 148-151 1406 152 148-154 2/9
2.75 27:19 1:26 11:28 150 143-153 1720 150 92-200 0/4
2.88 28:50 1:32 12:13 131 121-145 1601 120 86-150 4/1
3.00 29:56 1:06 8:49 139 132-144 1226 150 148-152 2/4
3.13 31:06 1:10 9:21 147 143-149 1374 151 148-154 4/2
3.25 32:44 1:38 13:01 147 143-152 1914 147 72-152 46/40
3.38 33:53 1:09 9:12 147 143-149 1351 151 146-154 4/1
3.50 35:02 1:09 9:10 149 148-151 1366 152 150-154 4/0
3.63 36:16 1:14 9:54 151 149-151 1494 151 148-154 3/0
3.75 37:29 1:13 9:43 150 149-150 1457 151 148-152 0/5
3.88 38:43 1:14 9:52 150 149-151 1481 150 144-152 5/0
4.00 39:52 1:09 9:11 150 148-152 1379 150 148-150 0/3
4.13 41:03 1:11 9:31 146 145-148 1390 151 140-154 0/4
4.25 42:15 1:12 9:35 148 144-150 1418 152 148-154 0/4
4.35 43:15 1:00 9:34 150 146-151 1435 153 152-154 0/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 153 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    20 11.0% 8:53
    20 2.2% 10:07
    18 4.9% 9:20
    17 2.6% 9:57
    12 2.8% 9:33

  • Cadence Distribution

    148 avge / 200 max Stride Length: 110cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.8 149 4.3 41:52 9:46
    Walk 2.8 99 0.1 1:13 18:01
    Still 0.4 - - 10 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:08 8:33 36.99% More
    800m 4:38 9:19 39.35% More
    1km 5:51 9:24 40.71% More
    Mile 9:30 9:30 42.83% More
    5k 30:41 9:52 45.11% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:05 9:05 44.81
    5km 30:13 9:44 45.80
    5M 50:02 10:00 44.94
    10km 1:02:59 10:08 44.54
    10M 1:44:18 10:26 44.41
    Half 2:18:52 10:36 43.76
    20M 3:37:28 10:52 44.28
    Mara 4:49:32 11:03 44.35

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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