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Tue 14th Jan 2025 at 9:30am by Mr AL

Run > General
  • Time
    36:08
  • Miles
    3.75
  • Min/mi
    9:38
  • Pacing
    67.6%
  • WAVA
    53.37
  • Stride(cm)
    100
  • Cals
    492
  • Cadence
    168
  • BPM
    164
  • %MHR
    91.3
  • B/mi
    1584
  • Asc(m)
    166
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

First mild-ish day for some time.... atmospheric thin layer of fog over the canal as the ice there finishes melting...
Bonnie's running was exemplary!

1) 1mi - 10:09(10:09/mi) 160/173bpm [1625b/mi] 131cal 5.91/7.16mph
2) 1mi - 9:26(9:26/mi) 168/173bpm [1585b/mi] 129cal 6.36/6.59mph
3) 1mi - 9:33(9:33/mi) 172/177bpm [1644b/mi] 134cal 6.28/6.78mph
4) 0.75mi - 6:59(9:21/mi) 172/180bpm [1607b/mi] 98cal 6.42/7.24mph
10:09 9:26 9:33 6:59
Autumnleaves
Glad to hear that!!

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 1:15 1:15 10:00 129 91-157 1291 163 156-166 2/0
0.25 4:08 2:53 +1:37 23:04 159 139-172 3667 160 118-166 3/0
0.38 5:27 1:19 10:34 162 160-166 1713 165 160-166 6/0
0.50 6:41 1:14 9:51 161 159-164 1586 166 166-168 5/0
0.63 8:03 1:21 10:51 164 157-171 1780 166 162-168 0/13
0.75 9:16 1:13 9:47 169 165-172 1652 166 166-168 4/8
0.88 10:39 1:24 +9 11:08 167 165-170 1860 167 164-168 11/3
1.00 11:55 1:15 10:04 168 165-170 1690 167 166-168 1/9
1.13 13:04 1:09 9:15 169 166-172 1564 168 168-170 12/2
1.25 14:18 1:13 9:48 170 166-172 1666 169 168-170 6/10
1.38 15:27 1:10 9:17 168 166-169 1560 169 168-172 16/13
1.50 16:36 1:09 9:11 168 166-170 1543 168 168-170 4/11
1.63 17:46 1:10 9:19 167 164-169 1557 168 166-170 9/5
1.75 18:56 1:09 9:16 167 165-171 1547 168 166-170 5/5
1.88 20:40 1:44 +34 13:53 167 165-170 2319 169 168-172 1/21
2.00 21:55 1:15 10:03 167 160-173 1679 169 168-170 13/8
2.13 23:04 1:09 9:09 170 167-174 1555 169 168-170 15/6
2.25 24:12 1:08 9:08 172 170-174 1570 169 168-172 8/14
2.38 25:37 1:25 11:18 171 168-175 1932 170 166-172 13/25
2.50 26:49 1:12 9:33 171 168-174 1633 171 168-172 15/3
2.63 27:58 1:09 9:16 172 170-173 1593 170 168-174 9/2
2.75 29:11 1:13 9:46 171 166-174 1670 169 166-172 8/8
2.88 30:20 1:09 9:10 174 171-177 1595 171 170-174 4/6
3.00 31:39 1:19 +10 10:32 173 170-174 1824 170 168-172 3/6
3.13 32:48 1:09 9:11 173 170-176 1589 170 168-172 4/5
3.25 34:11 1:23 11:00 174 168-180 1914 168 162-172 3/6
3.38 35:19 1:09 9:10 175 171-177 1605 171 168-174 8/5
3.50 36:31 1:11 9:30 172 169-176 1634 170 168-172 13/13
3.63 37:36 1:05 8:43 165 157-172 1438 170 168-172 10/3
3.75 38:39 1:03 8:35 172 168-175 1477 174 172-176 13/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    164 avge / 180 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    20 7.1% 10:24
    17 5.5% 10:28
    16 13.1% 16:31
    12 6.6% 9:51
    11 5.0% 8:41

  • Cadence Distribution

    168 avge / 176 max Stride Length: 100cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 93.4 168 3.7 36:03 9:52
    Walk 4.3 118 0 1:43 15:12:42
    Pause 2.2 - - 53 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:08 8:36 41.20% More
    800m 4:29 9:00 46.99% More
    1km 5:47 9:18 47.46% More
    Mile 9:26 9:26 49.36% More
    5k 30:26 9:48 52.15% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:54 8:54 52.33
    5km 29:36 9:32 53.62
    5M 49:01 9:48 52.92
    10km 1:01:43 9:56 52.58
    10M 1:42:12 10:13 52.58
    Half 2:16:04 10:23 51.91
    20M 3:33:04 10:39 52.54
    Mara 4:43:41 10:50 52.62
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