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Mon 3rd Feb 2025 at 5:37pm by Badger

Run > General
  • Time
    30:55
  • Miles
    3.40
  • Min/mi
    9:06
  • Pacing
    93.1%
  • WAVA
    55.85
  • Stride(cm)
    102
  • Cals
    396
  • Watts
    312
  • Cadence
    174
  • BPM
    154
  • %MHR
    77.6
  • B/mi
    1404
  • Asc(m)
    26
  • Surface
    Road

Notes & Comments

Work run group. Little bit more competitive than usual, two lads pushing the pace. One took the lead with 500m to go then a shoelace popped undone and that was the end for him. Oops! It's meant to be, and is, all paces, but today the mood caught and everyone was pushing.
And, as predicted, my back is suddenly better the morning I go back to work 🙄
1) 1km - 5:45(5:45/km) 135/152bpm [777b/km] 67cal 301/428W
2) 1km - 5:51(5:51/km) 150/156bpm [876b/km] 73cal 304/370W
3) 1km - 5:59(5:59/km) 153/158bpm [915b/km] 75cal 300/336W
4) 1km - 5:33(5:33/km) 160/166bpm [889b/km] 73cal 316/390W
5) 1km - 5:20(5:20/km) 168/177bpm [896b/km] 74cal 334/449W
6) 0.47km - 2:27(5:11/km) 170/173bpm [881b/km] 34cal 332/400W
5:45 5:51 5:59 5:33 5:20 2:27

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 10:06 111 63-132 1121 174 120-186 266 79-345 1/1
0.25 2:24 1:08 9:04 136 131-138 1233 176 174-180 311 282-340 2/0
0.38 3:35 1:11 9:29 137 135-141 1299 175 172-182 282 257-294 1/2
0.50 4:42 1:07 8:56 147 139-152 1314 175 174-178 350 286-428 6/0
0.63 5:47 1:05 8:41 147 143-151 1275 175 172-178 301 269-331 1/4
0.75 6:52 1:05 8:44 143 141-144 1248 174 172-176 302 279-325 0/2
0.88 8:05 1:13 9:43 150 142-156 1457 175 172-182 324 253-370 4/0
1.00 9:17 1:11 9:31 150 148-153 1429 175 174-178 301 288-314 2/0
1.13 10:26 1:10 9:18 153 151-155 1423 174 172-180 302 257-334 2/1
1.25 11:39 1:13 9:43 153 149-154 1487 171 166-176 292 273-320 0/1
1.38 12:52 1:13 9:41 150 148-152 1452 171 168-174 293 280-334 1/1
1.50 14:04 1:12 9:40 156 148-158 1508 172 170-176 305 290-336 1/1
1.63 15:18 1:13 9:47 155 152-157 1515 172 170-176 303 295-313 1/1
1.75 16:30 1:12 9:40 154 153-156 1488 172 170-176 297 285-314 0/1
1.88 17:40 1:10 9:19 152 150-154 1417 173 170-178 302 293-318 1/1
2.00 18:47 1:07 8:56 159 153-164 1420 173 170-176 334 308-378 2/0
2.13 19:55 1:08 9:03 162 160-166 1467 173 170-176 325 299-339 0/2
2.25 21:00 1:05 8:43 159 156-162 1387 173 170-174 308 288-365 1/3
2.38 22:09 1:08 9:07 161 158-164 1469 174 170-178 302 278-335 0/2
2.50 23:16 1:07 8:56 161 159-163 1438 173 170-178 309 279-390 0/1
2.63 24:22 1:06 8:47 164 161-167 1442 176 172-180 299 276-342 1/2
2.75 25:28 1:06 8:47 163 161-167 1432 177 172-184 306 260-324 1/1
2.88 26:30 1:02 8:18 168 167-170 1394 176 174-186 347 306-381 1/1
3.00 27:35 1:05 8:43 174 168-177 1515 176 174-182 410 333-449 8/0
3.13 28:37 1:02 8:16 173 168-176 1431 176 174-180 304 221-370 1/7
3.25 29:41 1:03 8:26 168 166-170 1418 177 174-180 338 293-400 2/1
3.38 30:43 1:02 8:17 171 170-173 1416 174 172-180 330 291-367 1/1
3.40 30:56 13 8:35 173 172-173 1484 172 172-174 353 349-357 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    154 avge / 177 max Delete HR Trace

  • Cadence Distribution

    174 avge / 186 max Stride Length: 102cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.7 174 3.4 30:51 9:06
    Walk 0.3 120 0 5 10:12

  • Power Distribution

    312W (449 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:01 8:08 43.30% More
    800m 4:09 8:21 50.26% More
    1km 5:12 8:22 52.90% More
    Mile 8:33 8:33 55.83% More
    5k 28:07 9:03 55.95% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:26 7:26 64.19
    5km 27:50 8:58 56.54
    5M 48:27 9:41 53.09
    10km 1:02:25 10:03 51.51
    10M 1:48:39 10:52 48.68
    Half 2:28:48 11:22 46.95
    20M 4:03:36 12:11 44.93
    Mara 5:33:39 12:44 43.91

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