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Thu 16th Jan 2025 at 12:11pm by HappyG(rrr)

Run > General
  • Time
    42:26
  • Miles
    4.58
  • Min/mi
    9:16
  • Pacing
    84.5%
  • WAVA
    53.48
  • Stride(cm)
    104
  • Cals
    562
  • Cadence
    167
  • BPM
    154
  • %MHR
    79.6
  • B/mi
    1423
  • Asc(m)
    109
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

Wow, almost identical to Tuesday. Need to mix it up a bit! But, 5 strides at end. Right calf achy, but not too bad. Fingers crossed. XC on Sat! :-O :-) G

1) 1mi - 9:51(9:51/mi) 146/158bpm [1439b/mi] 123cal
2) 1mi - 9:14(9:14/mi) 154/165bpm [1422b/mi] 120cal
3) 1mi - 9:09(9:09/mi) 155/169bpm [1418b/mi] 122cal
4) 1mi - 9:23(9:23/mi) 161/168bpm [1510b/mi] 132cal
5) 0.58mi - 4:49(8:17/mi) 157/167bpm [1300b/mi] 65cal
9:51 9:14 9:09 9:23 4:49
Velociraptor
Well done :)

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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 1:05 1:05 8:42 124 99-142 1079 170 164-180 3/0
0.25 2:23 1:18 10:26 147 144-150 1533 161 88-174 9/1
0.38 3:53 1:29 11:54 145 140-151 1725 165 124-178 5/1
0.50 5:05 1:13 9:42 150 146-153 1455 172 164-176 9/0
0.63 6:16 1:11 9:28 150 147-151 1421 167 162-172 4/0
0.75 7:29 1:12 9:36 151 147-156 1451 168 162-178 6/0
0.88 8:48 1:19 10:35 152 146-157 1608 167 162-176 3/1
1.00 9:51 1:03 8:23 148 145-150 1242 166 160-174 1/4
1.13 10:58 1:07 8:57 150 146-154 1342 164 160-168 0/8
1.25 12:08 1:10 9:20 152 150-155 1419 169 162-176 3/7
1.38 13:18 1:11 9:25 156 148-162 1468 168 162-172 5/1
1.50 14:30 1:11 9:31 162 158-164 1541 165 158-172 7/1
1.63 15:33 1:03 8:25 155 148-164 1305 163 162-168 0/11
1.75 16:57 1:24 11:09 153 148-159 1707 163 144-170 1/4
1.88 17:57 1:00 8:01 147 142-150 1179 167 162-172 0/5
2.00 19:05 1:08 9:04 153 147-158 1387 171 168-174 1/5
2.13 20:06 1:02 8:13 157 155-158 1291 166 160-172 7/2
2.25 21:11 1:04 8:35 158 154-161 1356 170 162-184 0/9
2.38 22:17 1:07 8:53 154 151-159 1367 168 164-170 0/7
2.50 23:24 1:07 8:55 155 151-159 1382 168 166-170 5/2
2.63 24:29 1:05 8:40 160 152-169 1387 169 166-172 1/2
2.75 25:38 1:09 9:10 161 156-164 1476 170 168-172 6/1
2.88 27:05 1:27 11:34 164 160-169 1896 163 124-168 7/0
3.00 28:14 1:09 9:11 135 70-160 1240 167 162-176 6/0
3.13 29:31 1:17 10:17 160 152-165 1647 168 162-174 4/1
3.25 30:42 1:11 9:27 161 156-165 1522 165 160-172 10/0
3.38 31:47 1:06 8:46 158 154-161 1385 163 162-168 2/7
3.50 32:54 1:06 8:50 159 155-162 1404 166 162-170 0/6
3.63 34:18 1:24 11:15 160 157-162 1801 165 162-168 11/0
3.75 35:30 1:12 9:35 163 159-166 1561 166 162-170 8/0
3.88 36:40 1:10 9:20 164 160-167 1531 169 162-190 1/3
4.00 37:36 56 7:31 162 158-166 1218 171 162-190 0/5
4.13 38:34 58 7:41 162 159-167 1245 169 156-188 0/3
4.25 39:34 1:00 8:04 161 158-166 1298 170 158-190 0/8
4.38 40:52 1:17 10:18 153 144-160 1575 164 92-198 2/4
4.50 41:47 55 7:21 152 148-156 1116 170 150-200 0/11
4.58 42:26 39 8:01 155 150-159 1243 170 164-180 1/4

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    154 avge / 169 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    35 3.8% 10:00
    26 2.4% 10:10
    21 4.6% 10:23
    12 5.8% 9:21

  • Cadence Distribution

    167 avge / 200 max Stride Length: 104cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.8 167 4.6 41:54 9:10
    Walk 1.1 115 0 28 32:28
    Still 0.2 - - 4 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:44 6:58 49.24% More
    800m 3:48 7:40 53.10% More
    1km 4:57 7:57 53.26% More
    Mile 8:35 8:35 52.05% More
    5k 28:09 9:04 54.05% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:34 7:34 59.05
    5km 27:20 8:48 55.66
    5M 46:52 9:22 52.96
    10km 59:57 9:39 51.74
    10M 1:42:47 10:17 49.93
    Half 2:19:34 10:39 48.31
    20M 3:45:24 11:16 47.40
    Mara 5:06:03 11:41 46.55
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