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Mon 10th Feb 2025 at 10:35am by northernslowcoach

Run > General
  • drizzle
  • cold
  • Time
    28:32
  • Miles
    2.23
  • Min/mi
    12:48
  • Pacing
    88.4%
  • WAVA
    41.23
  • Stride(cm)
    76
  • Cals
    243
  • Watts
    209
  • Cadence
    164
  • BPM
    140
  • %MHR
    81.7
  • B/mi
    1787
  • Asc(m)
    2
  • Surface
    Road

Notes & Comments

After a snot virus and over a week off exercise was probably a bit ambitious trying to run home!

1) 1mi - 12:47(12:47/mi) 140/155bpm [1789b/mi] 114cal 195/277W
2) 1mi - 12:33(12:33/mi) 140/149bpm [1756b/mi] 105cal 203/242W
3) 0.23mi - 3:13(14:09/mi) 136/153bpm [1924b/mi] 24cal 185/268W
12:47 12:33 3:13
Diogenes
Not your usual Monday long one?
Diogenes
Ah, just remembered you'd not been well. sorry.
Rosehip
well done :)

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.
0.06 47 47 12:35 105 84-126 1321 169 166-174 236 211-261 2/1
0.13 1:53 1:06 17:33 136 127-142 2386 169 166-182 235 102-277 0/1
0.19 2:50 57 15:19 141 137-146 2161 165 86-172 220 155-265 0/1
0.25 3:31 41 10:50 146 140-149 1583 170 168-174 235 224-249 0/4
0.31 4:13 42 11:13 151 149-153 1694 171 170-172 231 216-249 0/4
0.38 5:04 50 13:26 153 147-155 2055 156 134-174 202 160-229 0/4
0.44 5:46 42 11:15 145 144-147 1630 174 170-176 206 61-253 0/2
0.50 6:31 45 12:04 150 147-152 1811 173 170-176 229 208-249 0/2
0.56 7:16 45 11:57 149 143-150 1780 169 134-174 213 177-224 0/4
0.63 8:04 48 12:49 132 129-143 1692 157 134-174 188 168-217 1/4
0.69 8:46 42 11:12 134 129-140 1500 174 172-176 225 208-241 0/2
0.75 9:31 45 11:58 145 140-148 1734 173 170-176 225 209-238 1/4
0.81 10:22 51 13:40 139 132-148 1899 152 134-176 181 67-228 1/3
0.88 11:10 48 12:47 137 135-139 1752 169 136-176 208 194-219 0/3
0.94 11:54 44 11:40 140 137-145 1634 175 172-176 220 212-226 1/2
1.00 12:46 52 13:55 140 129-148 1948 155 132-174 197 155-231 0/2
1.06 13:27 42 11:04 136 130-139 1505 173 170-174 215 204-228 0/4
1.13 14:11 44 11:44 141 138-143 1655 172 170-174 221 207-234 0/3
1.19 15:02 50 13:25 141 131-144 1893 147 82-176 186 93-227 0/3
1.25 15:46 45 11:56 128 125-130 1527 172 134-176 192 102-210 0/5
1.31 16:31 45 11:53 137 130-142 1628 174 170-176 208 191-241 1/2
1.38 17:22 51 13:36 146 141-147 1985 163 124-176 217 148-242 0/2
1.44 18:08 46 12:14 136 132-145 1663 162 134-174 197 153-239 0/2
1.50 18:52 44 11:41 145 144-147 1694 174 172-174 228 215-240 0/2
1.56 19:40 48 12:54 146 144-148 1883 172 130-174 219 202-236 0/2
1.63 20:30 50 13:15 135 130-147 1788 150 132-174 185 157-222 0/3
1.69 21:14 44 11:48 140 134-145 1653 173 172-174 214 203-222 1/4
1.75 21:57 44 11:36 148 145-149 1718 174 172-176 220 207-229 1/2
1.81 22:50 52 13:58 140 132-149 1956 152 128-174 191 157-216 1/2
1.88 23:36 46 12:11 140 136-144 1705 174 172-176 218 199-233 1/1
1.94 24:22 47 12:31 145 143-147 1815 173 170-174 219 204-224 2/3
2.00 25:19 56 14:57 142 135-147 2122 152 130-176 202 163-224 2/1
2.06 26:06 47 12:39 147 138-153 1859 174 172-176 244 205-268 1/2
2.13 27:06 1:00 15:56 133 124-152 2120 133 130-134 161 146-189 0/1
2.19 27:58 52 13:56 125 121-136 1741 147 128-176 169 139-210 0/0
2.23 28:32 34 14:07 144 136-150 2033 161 126-176 223 202-239 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 155 max Delete HR Trace

  • Cadence Distribution

    164 avge / 182 max Stride Length: 76cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 78.0 172 1.9 22:15 12:00
    Walk 20.5 132 0.4 5:51 15:37
    Still 1.5 - - 26 -

  • Power Distribution

    209W (277 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:54 11:38 34.80% More
    800m 5:52 11:48 38.01% More
    1km 7:27 11:59 38.91% More
    Mile 12:05 12:05 40.57% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:49 11:49 41.51
    5km 41:06 13:14 41.22
    5M 1:09:21 13:52 39.55
    10km 1:28:05 14:11 38.76
    10M 2:28:40 14:52 37.93
    Half 3:20:05 15:16 37.33
    20M 5:18:41 15:56 36.10
    Mara 7:08:54 16:22 35.12
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