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Tue 14th Jan 2025 at 12:15pm by HappyG(rrr)

Run > General
  • Time
    42:58
  • Miles
    4.65
  • Min/mi
    9:14
  • Pacing
    83.4%
  • WAVA
    53.63
  • Stride(cm)
    103
  • Cals
    576
  • Cadence
    170
  • BPM
    154
  • %MHR
    79.7
  • B/mi
    1421
  • Asc(m)
    105
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

With Mike J, great chat. Right Lower calf / achilles quite achy. Some magic mussel cream applied! Lovely mild out 10C. What a contrast. :-) G

1) 1mi - 10:17(10:17/mi) 143/157bpm [1470b/mi] 125cal
2) 1mi - 9:11(9:11/mi) 147/167bpm [1350b/mi] 116cal
3) 1mi - 8:59(8:59/mi) 160/174bpm [1437b/mi] 127cal
4) 1mi - 9:06(9:06/mi) 163/172bpm [1483b/mi] 132cal
5) 0.65mi - 5:25(8:21/mi) 161/168bpm [1345b/mi] 76cal
10:17 9:11 8:59 9:06 5:25

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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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 1:24 1:24 11:13 117 92-125 1312 153 98-184 2/3
0.25 2:42 1:18 10:20 136 125-150 1406 177 170-178 7/1
0.38 4:20 1:38 13:06 141 134-152 1847 162 108-182 7/0
0.50 5:33 1:13 9:41 148 141-155 1434 174 166-178 5/1
0.63 6:43 1:11 9:28 152 148-155 1438 170 162-176 6/0
0.75 7:52 1:09 9:11 153 150-155 1406 174 170-178 4/1
0.88 9:16 1:23 11:08 155 153-156 1725 170 106-210 6/0
1.00 10:18 1:02 8:15 144 139-154 1187 170 166-174 4/1
1.13 11:24 1:06 8:50 137 134-139 1211 167 160-174 0/5
1.25 12:32 1:08 9:04 135 130-141 1225 168 158-174 0/12
1.38 13:42 1:10 9:17 153 143-159 1420 172 162-178 6/3
1.50 14:51 1:09 9:16 161 156-165 1491 170 162-180 9/4
1.63 15:57 1:06 8:45 157 146-165 1374 164 158-170 3/6
1.75 16:59 1:03 8:22 142 139-148 1188 171 160-184 0/8
1.88 18:22 1:22 10:59 145 137-152 1592 168 156-184 1/4
2.00 19:29 1:07 8:56 146 140-150 1304 175 166-178 0/5
2.13 20:35 1:06 8:46 158 151-164 1386 175 166-184 6/1
2.25 21:39 1:04 8:34 155 149-163 1329 174 166-192 1/9
2.38 22:44 1:05 8:40 147 146-149 1275 176 172-180 0/6
2.50 23:47 1:03 8:27 156 145-162 1319 175 170-178 3/4
2.63 24:51 1:04 8:31 164 161-166 1397 175 168-180 4/2
2.75 25:58 1:07 8:55 160 157-164 1425 174 168-178 5/2
2.88 27:07 1:09 9:09 170 166-174 1555 173 166-178 8/1
3.00 28:28 1:21 10:47 169 165-173 1822 170 164-176 5/0
3.13 29:37 1:10 9:17 165 163-169 1533 171 166-178 7/1
3.25 30:47 1:10 9:18 169 165-172 1570 169 158-176 11/1
3.38 31:51 1:04 8:29 164 158-169 1392 168 158-174 0/7
3.50 32:51 1:01 8:06 159 156-162 1289 168 164-170 0/6
3.63 34:03 1:12 9:34 159 154-163 1522 169 164-174 10/0
3.75 35:13 1:09 9:16 166 154-172 1538 171 164-176 8/0
3.88 36:33 1:21 10:46 164 157-168 1767 167 156-174 2/1
4.00 37:33 1:00 7:59 158 155-160 1262 168 164-172 0/4
4.13 38:33 1:00 7:58 160 159-162 1274 169 164-174 0/4
4.25 39:31 58 7:41 164 161-166 1259 174 168-182 0/4
4.38 40:56 1:25 11:20 162 155-167 1836 154 88-178 1/8
4.50 41:53 58 7:41 157 153-161 1207 172 168-176 0/5
4.63 42:46 53 7:03 164 161-167 1158 174 162-186 0/7
4.65 42:58 12 8:56 168 168-168 1500 175 170-184 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    154 avge / 174 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    37 2.8% 10:44
    35 3.9% 9:33
    21 4.5% 9:41

  • Cadence Distribution

    170 avge / 210 max Stride Length: 103cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.0 171 4.6 42:07 9:07
    Walk 2.0 104 0 51 29:49

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:50 7:22 46.63% More
    800m 3:58 7:59 50.97% More
    1km 5:11 8:20 50.87% More
    Mile 8:41 8:41 51.48% More
    5k 27:44 8:56 54.87% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:32 7:32 59.31
    5km 27:13 8:46 55.90
    5M 46:39 9:20 53.20
    10km 59:40 9:36 51.99
    10M 1:42:18 10:14 50.17
    Half 2:18:54 10:36 48.54
    20M 3:44:20 11:13 47.62
    Mara 5:04:37 11:38 46.77
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