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Thu 30th Jan 2025 at 9:44am by Middler

Run > Recovery Run
  • icy
  • breezy
  • cold
  • Time
    1:20:49
  • Miles
    7.16
  • Min/mi
    11:17
  • Pacing
    76.7%
  • WAVA
    54.18
  • Stride(cm)
    81
  • Cals
    781
  • Cadence
    175
  • BPM
    139
  • %MHR
    81.5
  • B/mi
    1573
  • Asc(m)
    249
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

As I haven’t run for a week I decided to cut the distance back but do a hilly route. Used the NRC 7 mile run guide which proved very useful. Start was slow (as instructed) and have to say it was becoming hard work. Then in the middle instructed to pick up the pace and then I felt like I was flying, I felt really strong and joyous. Then instructed to pull back on the pace which was hard and made the running seem harder too. However, it’s made me feel that I am strong and I am capable of holding a speed over distance. Have to say, it wasn’t always easy as track was icy, muddy and full of path wide puddles.
12:09 10:39 12:09 11:12 11:12 10:13 11:17

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.25 2:59 2:59 11:55 118 86-142 1407 171 168-176 1/9
0.50 6:17 3:19 13:14 120 106-133 1588 170 120-178 1/12
0.75 9:11 2:53 11:33 134 130-142 1549 179 174-186 22/11
1.00 12:41 3:30 +34 13:59 129 120-138 1804 173 114-180 17/10
1.25 15:29 2:48 11:14 138 134-141 1549 177 174-180 10/10
1.50 18:10 2:41 10:44 135 131-138 1449 179 176-182 10/6
1.75 20:49 2:39 10:35 132 127-137 1397 176 132-182 7/14
2.00 24:07 3:18 +45 13:12 131 114-141 1729 173 120-184 7/9
2.25 26:56 2:49 11:18 145 140-147 1638 179 172-182 21/12
2.50 31:10 4:14 +1:27 16:57 133 122-147 2255 178 172-186 19/8
2.75 35:15 4:05 +38 16:18 145 123-154 2365 171 112-180 8/11
3.00 38:26 3:11 12:43 138 127-154 1754 173 168-178 23/10
3.25 41:19 2:53 +7 11:32 147 141-152 1696 181 176-186 7/17
3.50 44:32 3:13 +20 12:54 136 128-142 1754 173 120-184 28/11
3.75 47:18 2:46 11:03 143 140-147 1580 178 172-184 5/18
4.00 50:16 2:58 +15 11:50 146 140-152 1729 182 178-186 8/11
4.25 53:19 3:03 +4 12:12 152 147-158 1855 179 174-184 16/17
4.50 56:21 3:03 +7 12:10 147 133-157 1790 179 174-184 15/9
4.75 59:01 2:40 10:39 146 137-154 1556 178 172-186 11/8
5.00 1:01:57 2:56 +18 11:44 147 140-153 1724 183 178-188 17/20
5.25 1:04:25 2:28 9:51 143 140-147 1409 179 176-182 6/19
5.50 1:06:56 2:31 10:06 148 144-151 1494 181 176-184 8/21
5.75 1:09:36 2:40 10:38 154 149-158 1638 182 178-186 7/11
6.00 1:12:11 2:35 10:20 154 151-157 1592 181 176-186 12/5
6.25 1:14:49 2:38 10:33 146 142-150 1541 175 172-180 14/12
6.50 1:17:48 2:59 11:57 147 138-156 1756 170 94-178 9/16
6.75 1:20:27 2:39 10:35 145 142-151 1535 175 172-178 7/14
7.00 1:23:26 2:59 11:54 139 133-148 1655 164 118-180 7/15
7.16 1:25:24 1:58 12:05 152 150-157 1836 173 170-176 22/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    139 avge / 158 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    25 6.4% 11:14
    21 16.4% 14:37
    20 11.6% 10:12
    16 8.5% 12:08
    12 5.8% 12:58
    10 10.2% 10:30

  • Cadence Distribution

    175 avge / 188 max Stride Length: 81cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 94.2 177 7.1 1:20:26 11:29
    Walk 4.8 120 0.1 4:07 42:06
    Still 0.1 - - 6 -
    Pause 0.9 - - 45 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:24 9:41 44.97% More
    800m 4:53 9:49 51.78% More
    1km 6:09 9:54 52.96% More
    Mile 10:08 10:08 53.20% More
    5k 34:16 11:02 54.63% More
    5 miles 58:53 11:47 51.44% More
    10k 1:13:10 11:46 51.54% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:15 9:15 58.29
    5km 32:14 10:22 58.06
    5M 54:26 10:53 55.64
    10km 1:09:08 11:08 54.54
    10M 1:56:45 11:41 53.52
    Half 2:37:10 12:00 52.76
    20M 4:10:26 12:31 51.07
    Mara 5:37:09 12:52 49.73
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