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Thu 30th Jan 2025 at 9:19am by Fenland Flier

Run > General
  • cold
  • Time
    37:01
  • Miles
    3.82
  • Min/mi
    9:41
  • Pacing
    97.1%
  • WAVA
    52.61
  • Stride(cm)
    98
  • Cals
    438
  • Watts
    195
  • Cadence
    169
  • BPM
    164
  • %MHR
    83.6
  • B/mi
    1588
  • Asc(m)
    3
  • Surface
    Road

Notes & Comments

After talking myself out of a run yesterday I was determined to go out today. Just a short one around the block and that was enough. I really must get back out more frequently. Overdressed in a gilet but I'd probably have been cold without it. High HR for the effort but to be expected when you don't run often.

1) 1mi - 9:37(9:37/mi) 156/176bpm [1500b/mi] 113cal 195/W 6.24/7.22mph
2) 1mi - 9:47(9:47/mi) 167/174bpm [1634b/mi] 116cal 194/W 6.13/6.54mph
3) 1mi - 9:47(9:47/mi) 168/177bpm [1644b/mi] 115cal 192/W 6.13/7.1mph
4) 0.82mi - 7:49(9:35/mi) 164/179bpm [1571b/mi] 94cal 198/W 6.26/6.86mph
9:37 9:47 9:47 7:49
Flatlander
A short one around the block is a decent start.
Fenland Flier
Thank you Flatlander.
Seratonin
A rock around the block @ 4 miles is decent
Mark J 🇳🇿
Noice to virtually see you back out and at it.
Mark J 🇳🇿
Noice to virtually see you back out and at it.
Night-owl
Great run well done
Fenland Flier
Thanks folks.
Kelv-12
I had a feeling it was you when I drove by on Sleaford Road!
Fenland Flier
Probably 🙂
Seratonin
👍

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.
0.13 1:16 1:16 10:05 105 100-113 1060 170 166-172 185 166-201 5/1
0.25 2:25 1:10 9:18 127 113-151 1181 170 170-172 202 181-226 0/1
0.38 3:37 1:12 9:33 166 152-174 1587 171 168-172 202 196-207 0/0
0.50 4:50 1:12 9:39 171 168-176 1651 171 170-172 199 190-213 2/1
0.63 6:02 1:12 9:36 171 166-175 1643 169 168-170 200 191-215 0/0
0.75 7:12 1:10 9:21 172 169-174 1607 170 166-172 192 188-196 0/0
0.88 8:26 1:14 9:52 170 168-172 1678 169 166-170 193 187-196 1/1
1.00 9:37 1:11 9:31 170 168-174 1618 169 168-170 196 184-205 1/2
1.13 10:50 1:13 9:47 170 165-174 1664 169 166-172 197 185-204 1/1
1.25 12:02 1:12 9:35 169 164-171 1620 169 166-170 194 184-201 0/0
1.38 13:15 1:12 9:39 170 169-171 1641 169 166-172 197 186-210 1/1
1.50 14:30 1:15 10:04 168 165-169 1691 167 166-170 192 182-201 1/1
1.63 15:42 1:11 9:32 169 167-172 1610 169 166-170 198 188-211 0/0
1.75 16:56 1:14 9:52 170 167-171 1678 168 166-170 194 189-196 0/0
1.88 18:10 1:15 9:56 163 152-170 1619 168 166-170 187 185-191 0/0
2.00 19:24 1:14 9:53 161 152-171 1590 168 166-170 191 188-199 0/0
2.13 20:37 1:12 9:39 167 164-170 1613 169 166-172 196 186-222 1/1
2.25 21:51 1:14 9:53 169 164-170 1671 168 168-170 191 185-196 0/0
2.38 23:04 1:13 9:45 168 165-170 1637 168 166-170 193 185-201 0/0
2.50 24:17 1:13 9:41 169 166-170 1636 168 166-170 193 191-196 0/0
2.63 25:31 1:14 9:56 168 165-170 1669 168 166-170 189 185-196 0/0
2.75 26:44 1:13 9:45 166 160-172 1617 169 166-170 195 170-203 0/0
2.88 28:00 1:15 10:03 167 162-177 1679 169 166-170 196 177-210 2/0
3.00 29:11 1:12 9:34 168 163-174 1607 170 168-172 183 172-206 1/2
3.13 30:24 1:12 9:39 170 163-179 1641 170 170-170 200 185-215 1/0
3.25 31:35 1:11 9:27 169 163-174 1597 169 168-170 199 193-208 0/1
3.38 32:49 1:14 9:52 157 150-175 1550 168 166-170 189 159-206 0/1
3.50 33:59 1:11 9:24 150 147-162 1411 169 168-170 201 188-216 0/1
3.63 35:10 1:11 9:28 167 160-171 1582 169 166-172 201 194-218 0/1
3.75 36:21 1:11 9:28 169 167-170 1601 168 168-170 198 188-209 1/1
3.82 37:01 40 9:57 170 168-172 1691 169 166-170 200 195-204 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    164 avge / 179 max Delete HR Trace

  • Cadence Distribution

    169 avge / 172 max Stride Length: 98cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 168 3.8 37:00 9:42
    Still 0.0 - - 1 -

  • Power Distribution

    195W (226 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:19 9:19 37.84% More
    800m 4:41 9:26 44.52% More
    1km 5:52 9:26 46.36% More
    Mile 9:32 9:32 48.44% More
    5k 30:08 9:42 52.22% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:47 8:47 52.58
    5km 29:39 9:33 53.07
    5M 49:25 9:53 52.02
    10km 1:02:23 10:02 51.54
    10M 1:43:56 10:24 51.22
    Half 2:18:52 10:36 50.39
    20M 3:38:38 10:56 50.71
    Mara 4:52:05 11:09 50.62
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