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Fri 14th Feb 2025 at 8:26am by Jaks

Run > General
  • Good
  • Time
    42:40
  • Miles
    3.48
  • Min/mi
    12:16
  • Pacing
    38.3%
  • WAVA
    52.00
  • Stride(cm)
    79
  • Cals
    358
  • Cadence
    166
  • BPM
    123
  • %MHR
    69.3
  • B/mi
    1512
  • Asc(m)
    47
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Not sure what to call these short bursts of speed 30 secs between 9.30 and 10.30 mi and 1 min recovery. Really enjoyed that bit of speed 😁. First time I’ve done any speed work since my injury.

1) 1mi - 12:41(12:41/mi) 113/125bpm [1433b/mi] 100cal

2) 0.05mi - 30(9:35/mi) 127/131bpm [1217b/mi] 5cal
3) 0.08mi - 1:00(13:06/mi) 124/130bpm [1624b/mi] 9cal
4) 0.05mi - 30(10:03/mi) 117/125bpm [1176b/mi] 4cal
5) 0.09mi - 1:00(11:21/mi) 111/115bpm [1260b/mi] 9cal
6) 0.06mi - 30(8:49/mi) 116/120bpm [1022b/mi] 5cal
7) 0.08mi - 1:00(12:21/mi) 122/127bpm [1506b/mi] 9cal
8) 0.06mi - 30(8:52/mi) 122/126bpm [1082b/mi] 5cal
9) 0.08mi - 1:00(12:27/mi) 127/131bpm [1581b/mi] 9cal
10) 0.06mi - 30(8:53/mi) 124/131bpm [1102b/mi] 5cal
11) 0.08mi - 1:00(13:03/mi) 119/124bpm [1554b/mi] 10cal
12) 0.05mi - 30(9:23/mi) 124/126bpm [1164b/mi] 5cal
13) 0.08mi - 1:00(12:34/mi) 122/127bpm [1534b/mi] 10cal
14) 0.05mi - 30(9:12/mi) 129/132bpm [1186b/mi] 5cal
15) 0.08mi - 1:00(12:52/mi) 129/132bpm [1661b/mi] 8cal
16) 0.06mi - 30(8:43/mi) 123/128bpm [1073b/mi] 5cal
17) 0.08mi - 1:00(11:56/mi) 135/139bpm [1612b/mi] 10cal
18) 0.06mi - 30(8:49/mi) 146/151bpm [1288b/mi] 6cal
19) 0.09mi - 1:00(11:05/mi) 152/155bpm [1685b/mi] 10cal
20) 0.06mi - 30(8:12/mi) 150/152bpm [1229b/mi] 6cal
21) 0.08mi - 1:00(12:22/mi) 150/153bpm [1856b/mi] 9cal

22) 1mi - 13:30(13:30/mi) 134/152bpm [1808b/mi] 103cal
23) 0.12mi - 1:29(12:50/mi) 123/130bpm [1579b/mi] 11cal
12:41 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 13:30 1:29
Velociraptor
Well done :) Nice distinct efforts!
Jaks
Thanks V’rap
Ness
Well done 👏
Jaks
Thanks Ness
Lesley C
Fantastic!
Jaks
Thanks Lesley 😁

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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.
1.00 16:39 16:39 +1 16:39 111 72-125 1848 162 0-174 32/29
1.05 17:08 29 9:20 127 124-131 1186 178 168-186 2/0
1.13 18:07 1:00 13:01 124 118-130 1614 162 134-174 1/4
1.18 18:36 29 10:01 116 110-123 1161 177 134-184 1/2
1.26 19:35 59 11:25 111 107-115 1267 169 164-184 1/3
1.32 20:05 30 8:49 116 115-120 1022 178 164-188 0/2
1.40 21:05 1:00 12:20 121 115-127 1493 170 164-186 0/4
1.46 21:34 29 8:50 122 120-126 1077 181 164-192 0/2
1.53 22:33 59 12:26 127 123-131 1579 167 164-176 2/0
1.59 23:03 30 8:53 124 116-130 1102 181 166-194 0/3
1.67 24:03 59 13:12 120 114-124 1585 161 132-170 4/0
1.72 24:32 29 9:13 123 120-126 1134 170 132-190 1/0
1.80 25:31 59 12:36 121 117-126 1525 144 0-172 4/1
1.85 26:00 29 9:07 130 127-132 1185 181 166-186 1/3
1.93 26:59 59 12:55 129 121-132 1666 160 122-178 2/2
1.98 27:28 29 8:37 124 119-128 1069 182 164-188 1/2
2.06 28:27 59 12:00 134 128-137 1607 169 164-178 2/1
2.12 28:56 29 8:45 144 137-152 1260 182 168-194 1/2
2.21 29:55 59 11:06 152 150-155 1687 171 168-182 0/2
2.27 30:24 29 8:07 151 149-152 1225 190 170-198 1/1
2.35 31:23 59 12:31 151 148-152 1890 170 162-194 3/2
3.34 45:14 13:51 +1 13:52 134 119-152 1858 156 0-196 15/18
3.46 47:08 1:54 +2 16:26 123 118-130 2020 157 0-168 1/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    123 avge / 155 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    10 3.7% 11:48

  • Cadence Distribution

    166 avge / 198 max Stride Length: 79cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 83.7 168 3.3 38:53 13:19
    Walk 7.2 131 0.2 3:44 17:54
    Still 0.1 - - 3 -
    Pause 9.1 - - 4:43 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:28 9:55 45.04% More
    800m 5:11 10:26 51.82% More
    1km 6:35 10:35 52.47% More
    Mile 10:47 10:47 52.28% More
    5k 42:00 13:31 46.90% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:23 11:23 49.52
    5km 37:50 12:11 52.06
    5M 1:02:39 12:32 51.56
    10km 1:18:53 12:42 51.39
    10M 2:10:37 13:04 51.42
    Half 2:53:55 13:17 50.60
    20M 4:32:20 13:37 51.24
    Mara 6:02:35 13:50 51.22

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