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Tue 11th Feb 2025 at 6:07pm by G-Dawg

Run > Progressive
  • cold
  • Time
    1:13:56
  • Miles
    10.30
  • Min/mi
    7:11
  • Pacing
    37.5%
  • WAVA
    72.46
  • Stride(cm)
    129
  • Cals
    1241
  • Cadence
    174
  • BPM
    157
  • %MHR
    95.8
  • B/mi
    1128
  • Asc(m)
    36
  • Surface
    Road

Notes & Comments

Sheerwater 10 - Progressions: 2 x 5 miles with 10 sec uplifts per mile with Rich
Quicker felt easy. Good session.

1) 1mi - 7:25(7:25/mi) 126/138bpm [935b/mi] 95cal 8.08/9.02mph
2) 1mi - 7:24(7:24/mi) 138/161bpm [1020b/mi] 105cal 8.12/9.1mph
3) 1mi - 7:12(7:12/mi) 152/160bpm [1094b/mi] 115cal 8.33/10.02mph
4) 1mi - 7:02(7:02/mi) 148/157bpm [1041b/mi] 107cal 8.53/9.71mph
5) 1mi - 6:54(6:54/mi) 162/174bpm [1118b/mi] 117cal 8.69/9.23mph
6) 1mi - 7:29(7:29/mi) 172/183bpm [1286b/mi] 138cal 8.03/8.79mph
7) 1mi - 7:23(7:23/mi) 170/184bpm [1254b/mi] 135cal 8.13/9.41mph
8) 1mi - 7:08(7:08/mi) 168/180bpm [1199b/mi] 128cal 8.4/9.43mph
9) 1mi - 7:06(7:06/mi) 171/177bpm [1213b/mi] 130cal 8.46/9.2mph
10) 1mi - 6:47(6:47/mi) 175/181bpm [1188b/mi] 131cal 8.84/9.71mph
11) 0.3mi - 2:07(6:58/mi) 173/177bpm [1206b/mi] 40cal 8.61/9.41mph
7:25 7:24 7:12 7:02 6:54 7:29 7:23 7:08 7:06 6:47 2:07

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.50 3:42 3:42 7:24 122 96-134 903 176 168-180 9/5
1.00 7:26 3:44 7:27 129 122-138 961 174 170-178 7/11
1.50 14:42 7:16 +3:40 14:32 133 97-142 1933 172 86-180 6/8
2.00 18:29 3:47 7:35 143 129-161 1084 173 170-178 6/5
2.50 22:09 3:40 7:21 152 147-160 1117 173 166-180 6/4
3.00 26:08 3:59 +27 7:58 152 146-159 1210 172 114-178 6/5
3.50 30:51 4:43 +1:08 9:26 151 127-157 1424 171 124-182 7/9
4.00 34:20 3:28 6:57 144 130-150 1001 171 86-176 5/4
4.50 37:44 3:24 6:48 155 143-167 1053 174 170-178 5/7
5.00 41:14 3:30 7:00 168 163-173 1177 175 172-180 11/7
5.50 45:01 3:47 7:34 171 167-176 1294 172 166-176 6/10
6.00 48:42 3:41 7:23 172 167-183 1269 172 170-178 9/5
6.50 52:23 3:41 7:21 174 161-184 1280 174 170-180 4/9
7.00 56:57 4:34 +52 9:08 166 153-172 1516 174 170-178 7/6
7.50 1:00:33 3:36 7:12 166 156-170 1195 175 170-180 5/8
8.00 1:04:05 3:32 7:05 170 164-179 1204 174 170-180 8/6
8.50 1:07:41 3:36 7:12 170 164-174 1224 175 172-180 3/7
9.00 1:11:11 3:30 6:59 173 167-176 1208 175 168-180 5/6
9.50 1:14:40 3:30 6:59 173 168-179 1208 177 172-182 6/9
10.00 1:17:58 3:18 6:36 177 172-181 1167 179 174-184 8/6
10.30 1:20:06 2:08 7:02 174 168-176 1223 175 172-180 2/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    157 avge / 184 max Delete HR Trace

  • Cadence Distribution

    174 avge / 184 max Stride Length: 129cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 92.4 174 10.3 1:13:40 7:39
    Walk 1.7 112 0 1:29 51:05
    Pause 5.8 - - 4:57 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:35 6:23 54.54% More
    800m 3:14 6:30 63.48% More
    1km 4:06 6:36 65.93% More
    Mile 6:39 6:39 70.28% More
    5k 21:45 7:00 71.14% More
    5 miles 36:31 7:18 69.21% More
    10k 45:07 7:16 70.00% More
    10 miles 1:17:43 7:46 66.80% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:06 6:06 76.70
    5km 20:30 6:36 75.46
    5M 34:07 6:49 74.07
    10km 43:03 6:56 73.35
    10M 1:11:38 7:10 72.46
    Half 1:35:38 7:18 71.68
    20M 2:30:23 7:31 71.38
    Mara 3:20:46 7:40 71.54
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