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Sun 26th Jan 2025 at 9:04am by Abi G

Run > Progressive
  • Time
    50:04
  • Miles
    6.21
  • Min/mi
    8:04
  • Pacing
    61.4%
  • WAVA
    63.01
  • Stride(cm)
    107
  • Cals
    679
  • Watts
    344
  • Cadence
    187
  • BPM
    141
  • %MHR
    76.2
  • B/mi
    1136
  • Asc(m)
    56
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Runna Session - 4 mile progression Run - with Frankie 🐕‍🦺

1 mile warm up
4 mile progression

1 mile warm down

Managed to hold the prescribed pace, although had a couple of pauses for Frankie wee and then headphone malfunction.

Windy out, so tried to avoid it on the way back.

Legs tired and a few tweaks but better than anticipated.

1) 1mi - 8:40(8:40/mi) 118/133bpm [1022b/mi] 100cal 331/489W
2) 1mi - 8:21(8:21/mi) 135/145bpm [1127b/mi] 111cal 346/421W
3) 1mi - 8:01(8:01/mi) 148/159bpm [1187b/mi] 115cal 348/428W
4) 1mi - 7:39(7:39/mi) 150/157bpm [1148b/mi] 109cal 358/449W
5) 1mi - 7:25(7:25/mi) 151/161bpm [1120b/mi] 106cal 334/380W
6) 1mi - 8:20(8:20/mi) 146/159bpm [1217b/mi] 115cal 323/464W
7) 0.21mi - 1:37(7:46/mi) 148/152bpm [1150b/mi] 23cal 335/435W
8:40 8:21 8:01 7:39 7:25 8:20 1:37

Map
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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.
0.25 2:54 2:54 +45 11:36 110 71-126 1275 178 94-190 323 163-392 4/4
0.50 5:05 2:11 8:45 123 119-127 1077 183 178-192 343 323-367 4/4
0.75 7:15 2:09 8:37 124 121-127 1069 185 180-186 339 316-363 3/3
1.00 10:27 3:12 +1:02 12:49 114 81-133 1462 184 174-188 352 308-437 6/4
1.25 12:34 2:07 8:28 130 113-136 1100 185 182-190 351 317-421 5/3
1.50 14:37 2:04 8:15 135 132-136 1113 186 182-188 349 336-375 5/5
1.75 16:45 2:07 8:30 137 131-142 1163 185 182-188 363 334-414 6/5
2.00 19:06 2:22 +18 9:26 138 129-145 1303 188 184-196 330 296-374 6/3
2.25 21:06 1:59 7:57 143 133-148 1136 187 184-192 335 275-375 7/3
2.50 23:05 2:00 7:59 148 143-152 1181 188 184-192 346 305-428 7/5
2.75 25:05 2:00 7:59 152 146-157 1213 189 184-192 374 324-421 7/5
3.00 27:26 2:21 +19 9:26 151 137-159 1423 188 182-192 350 291-413 12/1
3.25 29:19 1:53 7:32 140 136-146 1054 189 182-194 353 326-416 2/13
3.50 31:14 1:55 7:38 153 147-157 1168 190 184-194 373 345-432 5/7
3.75 33:09 1:56 7:43 154 150-155 1187 189 182-194 359 287-449 6/8
4.00 35:05 1:56 7:43 153 152-155 1182 190 186-194 349 326-385 4/7
4.25 38:34 3:28 +1:38 13:54 142 106-157 1973 192 188-196 328 289-370 2/9
4.50 40:27 1:53 7:33 149 142-153 1124 191 188-194 343 322-380 4/5
4.75 42:19 1:52 7:28 155 153-157 1157 191 188-196 339 266-374 4/7
5.00 44:09 1:50 7:20 157 152-161 1152 192 188-196 345 325-374 4/5
5.25 46:36 2:27 +21 9:49 145 136-159 1424 186 174-196 315 300-358 3/3
5.50 49:15 2:39 +37 10:35 144 127-149 1523 186 170-190 316 279-345 3/4
5.75 51:19 2:04 8:15 144 131-149 1189 186 182-190 323 298-346 4/4
6.00 53:27 2:08 8:33 150 147-155 1283 186 180-194 361 270-464 11/6
6.21 55:16 1:49 +11 8:45 148 145-152 1295 189 184-200 342 118-435 5/5

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 161 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    16 2.4% 8:05

  • Cadence Distribution

    187 avge / 200 max Stride Length: 107cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 91.6 187 6.2 50:11 8:54
    Walk 0.1 94 0 4 8:36
    Pause 8.3 - - 5:01 -

  • Power Distribution

    344W (464 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:49 7:20 51.66% More
    800m 3:41 7:24 56.12% More
    1km 4:36 7:25 58.25% More
    Mile 7:38 7:38 59.57% More
    5k 25:25 8:11 61.58% More
    5 miles 42:58 8:36 59.02% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:14 7:14 62.91
    5km 24:02 7:44 65.11
    5M 39:47 7:57 63.73
    10km 50:06 8:04 63.03
    10M 1:22:58 8:18 62.69
    Half 1:50:27 8:26 62.28
    20M 2:52:58 8:39 61.71
    Mara 3:50:17 8:47 61.01
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