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Mon 3rd Feb 2025 at 9:55am by Sunbed Athlete

Run > Easy
  • breezy
  • cold
  • Time
    32:00
  • Miles
    4.42
  • Min/mi
    7:14
  • Pacing
    55.9%
  • WAVA
    67.68
  • Stride(cm)
    117
  • Cals
    566
  • Cadence
    191
  • BPM
    168
  • %MHR
    101.5
  • B/mi
    1220
  • Asc(m)
    181
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

Felt slightly better today although there’s no change in the way the knee/leg is.

Brae Toll and back 💨 adding a trip to the local shop for rolls for lunch. Saves going out again #twobirdsonestone 😉

1) 1mi - 7:09(7:09/mi) 159/176bpm [1136b/mi] 112cal 8.4/9.6mph
2) 1mi - 7:11(7:11/mi) 169/175bpm [1214b/mi] 127cal 8.35/8.85mph
3) 1mi - 7:11(7:11/mi) 172/177bpm [1237b/mi] 132cal 8.35/8.79mph
4) 1mi - 7:17(7:17/mi) 179/185bpm [1303b/mi] 137cal 8.24/8.54mph
5) 0.42mi - 3:12(7:38/mi) 175/183bpm [1336b/mi] 58cal 7.86/8.93mph
7:09 7:11 7:11 7:17 3:12
Velociraptor
Well done. My outing today will also be a short run with a pause to buy rolls.
Sunbed Athlete
I do it often, even though it’s a five min walk, it’s just so much easier and less time consuming 🤗

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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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. Ascent mtrs Asc.
0.13 56 56 7:27 139 120-159 1036 177 118-200 0/0
0.25 1:49 53 7:01 163 156-169 1144 193 182-200 0/0
0.38 2:48 59 7:56 164 161-166 1300 190 188-192 0/0
0.50 3:42 54 7:10 163 151-168 1169 191 186-194 0/0
0.63 5:42 2:00 +1:11 16:03 147 127-158 2360 190 116-202 2/2
0.75 6:36 54 7:13 159 151-167 1148 194 192-198 4/0
0.88 7:29 53 7:05 162 158-167 1147 192 190-194 0/2
1.00 8:20 50 6:42 171 168-176 1146 193 190-196 0/2
1.13 9:14 54 7:15 168 167-171 1218 196 192-200 4/0
1.25 10:04 50 6:38 170 168-175 1127 195 192-200 8/9
1.38 10:57 53 7:04 171 169-173 1207 194 192-200 8/27
1.50 11:55 58 7:43 168 167-169 1295 191 188-196 32/3
1.63 12:50 55 7:21 170 167-173 1250 191 190-192 11/1
1.75 13:44 55 7:17 171 169-172 1245 193 190-198 18/1
1.88 14:40 56 7:25 169 166-170 1252 194 192-198 2/13
2.00 15:49 1:10 +19 9:17 169 166-172 1568 195 192-198 5/14
2.13 16:47 58 7:41 171 169-173 1315 191 190-192 3/12
2.25 17:41 54 7:10 173 171-175 1238 192 190-194 7/7
2.38 18:36 55 7:17 171 169-174 1246 191 190-192 3/7
2.50 19:44 1:08 +13 9:06 173 171-175 1575 192 190-194 6/2
2.63 20:36 52 6:59 173 172-175 1207 193 192-194 12/2
2.75 21:28 52 6:55 171 170-172 1184 194 192-196 1/15
2.88 22:21 53 7:05 174 172-177 1232 192 186-194 6/13
3.00 23:15 54 7:13 173 171-176 1250 192 190-194 3/6
3.13 24:12 57 7:36 175 173-179 1330 190 188-194 22/2
3.25 25:09 57 7:36 176 174-177 1339 190 188-192 1/10
3.38 26:04 55 7:17 180 176-183 1312 193 190-202 7/9
3.50 26:58 54 7:15 181 179-183 1312 191 190-192 2/11
3.63 27:54 56 7:25 180 178-183 1334 190 188-194 3/6
3.75 28:46 52 7:00 181 178-184 1267 194 190-200 2/8
3.88 29:40 53 7:07 180 179-181 1282 194 192-196 8/2
4.00 30:32 52 6:57 182 180-185 1264 193 190-194 8/11
4.13 32:52 2:20 +1:30 18:41 176 150-183 3287 192 190-196 0/6
4.25 33:53 1:01 8:06 169 149-181 1368 196 192-198 9/2
4.38 34:52 59 7:55 178 171-182 1408 193 190-194 10/1
4.42 35:14 22 8:25 180 179-181 1514 168 96-192 9/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    168 avge / 185 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    52 9.1% 7:17
    19 8.7% 8:12
    11 4.4% 7:00
    11 6.8% 6:45

  • Cadence Distribution

    191 avge / 202 max Stride Length: 117cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 90.1 192 4.4 31:44 7:14
    Walk 9.9 115 0 3:30 2:03:04

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:41 6:46 50.40% More
    800m 3:25 6:52 58.79% More
    1km 4:16 6:53 61.74% More
    Mile 7:03 7:03 64.52% More
    5k 22:52 7:22 65.96% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:37 6:37 68.72
    5km 22:01 7:05 68.53
    5M 36:28 7:18 67.51
    10km 45:55 7:23 66.96
    10M 1:16:02 7:36 66.44
    Half 1:41:14 7:44 65.87
    20M 2:38:31 7:56 65.82
    Mara 3:31:03 8:03 66.12
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