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Fri 31st Jan 2025 at 9:05am by Abi G

Run > Steady-State
  • Time
    54:06
  • Miles
    6.21
  • Min/mi
    8:43
  • Pacing
    19.5%
  • WAVA
    60.24
  • Stride(cm)
    100
  • Cals
    679
  • Watts
    321
  • Cadence
    184
  • BPM
    130
  • %MHR
    70.1
  • B/mi
    1131
  • Asc(m)
    45
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Started with Friday club run ‘on tour’ for the first half then cut back as running again later - with Frankie 🐕‍🦺

1) 1mi - 9:50(9:50/mi) 105/129bpm [1033b/mi] 98cal 268/467W
2) 1mi - 8:25(8:25/mi) 125/135bpm [1052b/mi] 104cal 301/425W
3) 1mi - 8:28(8:28/mi) 131/142bpm [1108b/mi] 108cal 321/374W
4) 1mi - 8:34(8:34/mi) 134/145bpm [1147b/mi] 111cal 306/410W
5) 1mi - 8:34(8:34/mi) 141/146bpm [1209b/mi] 117cal 333/376W
6) 1mi - 8:30(8:30/mi) 144/151bpm [1223b/mi] 117cal 332/439W
7) 0.21mi - 1:45(8:28/mi) 146/148bpm [1237b/mi] 24cal 317/363W
9:50 8:25 8:28 8:34 8:34 8:30 1:45

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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. Power Watts Watts Ascent mtrs Asc.
0.25 5:53 5:53 +2:41 23:31 90 58-113 2117 178 114-190 329 111-467 4/3
0.50 13:06 7:13 +5:00 28:53 101 71-116 2917 177 130-188 294 106-378 3/5
0.75 15:22 2:16 9:04 114 109-123 1033 180 174-186 306 259-389 1/7
1.00 18:00 2:38 +27 10:30 121 111-129 1272 184 176-192 319 261-358 8/1
1.25 20:09 2:09 8:37 120 116-125 1034 183 178-186 292 257-331 1/4
1.50 22:14 2:05 8:19 127 120-135 1056 184 176-188 313 217-425 4/6
1.75 24:13 2:00 8:00 128 125-130 1023 185 182-188 307 292-318 1/8
2.00 26:25 2:11 8:45 125 123-128 1094 183 174-190 293 262-320 1/6
2.25 28:33 2:08 8:32 129 121-136 1102 185 182-190 326 282-374 2/6
2.50 30:38 2:05 8:19 136 133-138 1132 186 182-192 330 307-370 4/4
2.75 33:26 2:48 +42 11:12 127 106-142 1423 184 118-192 318 15-368 3/3
3.00 35:34 2:08 8:33 134 128-140 1147 185 182-188 314 294-374 2/3
3.25 38:36 3:02 +56 12:08 128 107-142 1553 185 178-190 317 265-410 4/4
3.50 40:46 2:10 8:40 140 135-145 1214 185 178-192 321 248-397 8/4
3.75 43:09 2:23 +14 9:33 130 126-136 1241 185 180-190 316 250-385 1/7
4.00 45:25 2:16 +7 9:02 137 128-142 1238 185 180-192 334 306-362 4/3
4.25 47:34 2:10 8:38 139 136-141 1200 186 180-194 334 319-366 3/1
4.50 49:45 2:11 8:42 141 139-142 1228 185 178-190 327 301-358 3/3
4.75 51:53 2:09 8:34 144 141-146 1234 186 182-190 339 316-371 4/2
5.00 54:29 2:35 +30 10:21 139 121-146 1439 186 176-190 347 325-376 4/2
5.25 56:51 2:22 +13 9:28 145 138-148 1373 185 180-188 333 286-362 7/3
5.50 59:17 2:26 +17 9:46 142 135-151 1386 183 104-190 337 96-411 8/2
5.75 1:01:22 2:05 8:20 143 141-146 1192 186 180-190 323 293-402 2/3
6.00 1:03:29 2:07 8:27 147 145-150 1242 185 178-190 351 284-439 7/3
6.21 1:05:14 1:45 8:30 146 144-148 1241 185 182-190 317 293-363 3/3

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    130 avge / 151 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    10 2.1% 9:22

  • Cadence Distribution

    184 avge / 194 max Stride Length: 100cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 87.8 184 6.2 56:52 9:44
    Walk 5.9 117 0 4:02 2:12:31
    Still 1.6 - - 1:04 -
    Pause 4.8 - - 3:16 -

  • Power Distribution

    321W (467 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:59 7:58 47.51% More
    800m 4:02 8:06 51.27% More
    1km 5:04 8:09 53.01% More
    Mile 8:21 8:21 54.70% More
    5k 28:13 9:05 56.59% More
    5 miles 45:26 9:05 57.36% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:48 7:48 58.60
    5km 25:58 8:21 61.51
    5M 43:00 8:36 60.60
    10km 54:08 8:43 60.26
    10M 1:29:39 8:58 59.88
    Half 1:59:21 9:07 58.70
    20M 3:06:54 9:21 58.89
    Mara 4:08:50 9:30 58.52
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