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Mon 27th Jan 2025 at 9:13am by Abi G

Run > Easy
  • Time
    1:12:03
  • Miles
    8.03
  • Min/mi
    8:58
  • Pacing
    20.9%
  • WAVA
    59.27
  • Stride(cm)
    98
  • Cals
    889
  • Watts
    313
  • Cadence
    184
  • BPM
    129
  • %MHR
    69.8
  • B/mi
    1159
  • Asc(m)
    68
  • Surface
    Road

Notes & Comments

RR Monday Social with Frankie - Nice and chatty and managed to avoid the bad weather 💚🐕‍🦺

Parked at the Barge and ran there and back. (Willen)
Plan said 9.5 miles easy but that’s a misnomer! Decided 8 miles was plenty 😁

1) 1mi - 8:50(8:50/mi) 123/135bpm [1087b/mi] 106cal 290/423W
2) 1mi - 9:14(9:14/mi) 118/133bpm [1089b/mi] 104cal 301/415W
3) 1mi - 8:59(8:59/mi) 131/140bpm [1177b/mi] 114cal 301/387W
4) 1mi - 8:53(8:53/mi) 133/142bpm [1182b/mi] 113cal 299/374W
5) 1mi - 8:57(8:57/mi) 136/145bpm [1218b/mi] 117cal 321/406W
6) 1mi - 9:18(9:18/mi) 129/145bpm [1200b/mi] 114cal 316/403W
7) 1mi - 8:53(8:53/mi) 127/140bpm [1128b/mi] 106cal 298/418W
8) 1mi - 8:44(8:44/mi) 137/146bpm [1196b/mi] 112cal 322/439W
9) 0.03mi - 14(8:44/mi) 142/142bpm [1239b/mi] 3cal 292/298W
8:50 9:14 8:59 8:53 8:57 9:18 8:53 8:44 14

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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 3:06 3:06 +53 12:24 110 65-125 1364 178 166-186 309 167-423 5/6
0.50 5:20 2:14 8:57 126 123-133 1128 180 174-188 291 265-314 4/4
0.75 8:52 3:32 +1:20 14:08 128 111-135 1810 182 178-188 310 277-359 5/6
1.00 11:03 2:11 8:44 126 124-130 1100 184 180-186 303 281-328 5/5
1.25 18:24 7:20 +5:09 29:21 119 65-133 3494 183 176-186 298 266-318 4/7
1.50 20:51 2:27 9:48 114 92-122 1117 183 180-186 315 272-397 8/6
1.75 23:06 2:16 9:03 119 113-123 1077 184 180-188 306 248-359 6/7
2.00 25:26 2:20 9:19 122 118-128 1137 184 178-190 297 246-415 7/8
2.25 27:39 2:13 8:53 123 119-127 1093 185 182-188 295 284-314 5/6
2.50 29:58 2:19 9:16 133 125-140 1233 184 168-188 311 253-387 9/4
2.75 32:11 2:12 8:49 133 129-137 1173 185 174-190 291 243-317 5/6
3.00 34:25 2:14 8:57 134 129-137 1200 186 178-190 306 249-350 8/4
3.25 36:43 2:18 9:11 130 125-137 1193 184 174-188 294 89-374 4/7
3.50 38:51 2:09 8:34 134 130-139 1149 185 168-190 306 89-356 4/4
3.75 40:58 2:06 8:24 138 132-142 1160 186 180-194 303 289-322 5/6
4.00 43:18 2:21 9:23 130 120-140 1221 181 172-186 294 250-336 3/6
4.25 45:37 2:18 9:13 134 128-140 1234 185 166-190 320 281-368 7/4
4.50 48:18 2:42 +21 10:48 131 119-142 1415 185 176-190 312 280-392 9/4
4.75 50:26 2:08 8:31 140 136-144 1192 186 176-190 327 274-369 4/8
5.00 52:37 2:11 8:44 140 135-145 1222 186 182-192 351 318-406 8/10
5.25 54:52 2:15 9:00 140 137-145 1259 185 172-188 342 295-401 8/5
5.50 57:54 3:02 +43 12:08 130 120-143 1578 183 172-190 330 256-402 10/7
5.75 1:02:28 4:34 +2:07 18:15 116 77-131 2116 181 174-188 315 269-403 8/6
6.00 1:05:02 2:35 +18 10:18 129 116-137 1330 185 178-194 345 282-403 7/3
6.25 1:07:13 2:11 8:44 132 126-138 1152 184 178-192 286 238-338 4/9
6.50 1:09:46 2:33 +18 10:12 129 122-137 1315 185 176-190 291 228-348 4/6
6.75 1:14:01 4:15 +2:03 17:00 111 73-140 1887 186 178-192 332 295-382 5/5
7.00 1:16:17 2:16 9:03 136 129-140 1231 185 172-192 326 84-418 7/4
7.25 1:18:26 2:09 8:36 132 129-136 1134 185 182-192 315 289-343 6/8
7.50 1:20:49 2:23 +12 9:33 135 129-139 1290 184 120-188 323 169-375 4/5
7.75 1:23:03 2:13 8:54 142 139-146 1263 185 172-188 342 310-423 6/5
8.00 1:25:41 2:38 +28 10:33 139 129-144 1466 184 134-190 330 9-439 8/5
8.02 1:25:54 13 8:51 142 141-142 1256 178 176-180 292 287-298 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    129 avge / 146 max Delete HR Trace

  • Cadence Distribution

    184 avge / 194 max Stride Length: 98cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 85.9 183 8 1:11:55 10:41
    Walk 0.3 125 0 19 35:06
    Pause 13.7 - - 13:40 -

  • Power Distribution

    313W (439 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:05 8:23 45.15% More
    800m 4:13 8:28 49.00% More
    1km 5:23 8:39 49.97% More
    Mile 8:46 8:46 52.13% More
    5k 28:08 9:03 56.77% More
    5 miles 48:44 9:45 53.48% More
    10k 1:01:50 9:57 52.76% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:55 7:55 57.74
    5km 26:20 8:29 60.65
    5M 43:36 8:43 59.77
    10km 54:54 8:50 59.42
    10M 1:30:55 9:06 59.04
    Half 2:01:03 9:14 57.88
    20M 3:09:33 9:29 58.07
    Mara 4:12:22 9:38 57.70
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