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Sun 2nd Feb 2025 at 8:43am by Dillthedog

Run > Easy
  • Time
    53:55
  • Miles
    5.46
  • Min/mi
    9:52
  • Pacing
    36.6%
  • WAVA
    51.77
  • Stride(cm)
    89
  • Cals
    590
  • Watts
    265
  • Cadence
    183
  • BPM
    118
  • %MHR
    69.7
  • B/mi
    1163
  • Asc(m)
    69
  • Surface
    Road

Notes & Comments

Z2 70 mhr first time ave in the 9s for a long time. Slow progress :-)

1) 1mi - 9:46(9:46/mi) 109/120bpm [1065b/mi] 105cal 275/399W
2) 1mi - 9:33(9:33/mi) 119/123bpm [1137b/mi] 109cal 260/299W
3) 1mi - 9:52(9:52/mi) 118/125bpm [1165b/mi] 109cal 257/305W
4) 1mi - 9:57(9:57/mi) 121/125bpm [1204b/mi] 108cal 275/361W
5) 1mi - 10:02(10:02/mi) 121/126bpm [1214b/mi] 109cal 261/300W
6) 0.46mi - 4:44(10:16/mi) 119/122bpm [1222b/mi] 50cal 252/317W
9:46 9:33 9:52 9:57 10:02 4:44
Jaks
That’s really inspiring 😁. Seeing your low HR has inspired me to slow down and start HR training properly. Thank you and well done 👏
Dillthedog
Thanks Jaks, it is a long slow road, but I think worth it in the end. And i quite like pootling along at a pedestrian pace :-)

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 2:32 2:32 10:10 97 62-109 986 178 120-184 263 31-313 2/3
0.50 4:55 2:23 9:30 111 107-114 1055 183 180-186 287 233-345 4/5
0.75 7:22 2:27 9:47 114 104-119 1116 184 182-186 281 233-357 7/2
1.00 9:46 2:24 9:35 117 114-120 1121 184 180-186 270 243-399 2/3
1.25 12:08 2:23 9:31 117 113-121 1113 185 182-188 259 251-269 3/3
1.50 14:29 2:20 9:21 120 117-122 1123 185 184-188 261 250-274 2/2
1.75 16:53 2:24 9:36 120 118-123 1153 185 182-188 265 249-299 3/2
2.00 19:19 2:26 9:44 120 113-123 1168 185 184-186 255 242-266 2/1
2.25 25:42 6:23 +3:55 25:32 110 85-119 2808 183 90-186 249 52-305 5/3
2.50 28:10 2:28 9:53 117 113-122 1157 185 184-186 246 221-265 2/3
2.75 30:37 2:27 9:48 122 115-125 1196 185 174-188 252 232-280 2/4
3.00 33:06 2:29 9:56 121 111-124 1201 185 182-186 283 270-299 4/1
3.25 35:34 2:28 9:51 122 120-124 1202 185 182-186 285 272-304 3/2
3.50 38:05 2:32 10:07 120 117-123 1213 184 182-186 273 262-299 3/5
3.75 40:38 2:32 10:09 120 117-124 1219 184 182-186 271 259-282 3/3
4.00 43:24 2:46 +20 11:04 120 114-125 1329 183 134-186 274 68-361 1/3
4.25 45:53 2:30 9:59 124 122-126 1238 184 182-188 274 252-300 2/2
4.50 48:25 2:32 10:07 122 114-125 1233 184 182-184 259 245-272 3/2
4.75 50:54 2:29 9:54 121 119-123 1198 182 176-186 260 218-296 3/4
5.00 53:26 2:32 10:08 119 116-123 1205 182 178-184 250 222-293 2/4
5.25 55:57 2:31 10:04 120 117-122 1208 182 180-184 251 227-317 4/5
5.46 58:10 2:13 10:32 118 116-120 1244 181 174-184 253 231-301 3/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    118 avge / 126 max Delete HR Trace

  • Cadence Distribution

    183 avge / 188 max Stride Length: 89cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 92.5 183 5.5 53:47 9:52
    Walk 7.5 118 0 4:22 10:22:26
    Still 0.0 - - 1 -

  • Power Distribution

    265W (399 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:19 9:20 37.48% More
    800m 4:41 9:25 44.21% More
    1km 5:52 9:27 45.93% More
    Mile 9:31 9:31 48.16% More
    5k 31:17 10:04 49.86% More
    5 miles 53:20 10:40 47.77% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:41 8:41 52.74
    5km 29:24 9:28 53.07
    5M 49:03 9:49 51.95
    10km 1:01:58 9:58 51.42
    10M 1:43:21 10:20 51.04
    Half 2:18:10 10:33 50.17
    20M 3:37:47 10:53 50.43
    Mara 4:51:09 11:07 50.30
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