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Mon 17th Feb 2025 at 10:39am by northernslowcoach

Run > General
  • Time
    37:47
  • Miles
    3.00
  • Min/mi
    12:36
  • Pacing
    89.3%
  • WAVA
    43.07
  • Stride(cm)
    77
  • Cals
    341
  • Watts
    222
  • Cadence
    166
  • BPM
    145
  • %MHR
    84.7
  • B/mi
    1824
  • Asc(m)
    50
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Run/walk home after Bootcamp - felt better than last week

1) 1mi - 11:59(11:59/mi) 138/149bpm [1654b/mi] 107cal 210/297W
2) 1mi - 12:23(12:23/mi) 143/159bpm [1770b/mi] 109cal 213/284W
3) 1mi - 13:25(13:27/mi) 153/163bpm [2058b/mi] 125cal 227/327W
11:59 12:23 13:25
Diogenes
Good, how was bootcamp?
Autumnleaves
Great :)
Rosehip
well done :)
.B.
Excellent

Map
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  • ▲ Map Layers
0mi in 0

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 1:32 1:32 12:16 121 84-134 1484 165 88-172 231 1-297 1/1
0.25 3:05 1:33 12:22 133 129-137 1645 164 112-202 208 116-249 0/7
0.38 4:28 1:23 11:06 144 136-148 1599 170 168-172 228 214-237 0/7
0.50 6:01 1:32 12:20 140 133-149 1726 158 132-174 205 169-254 1/5
0.63 7:30 1:29 11:55 145 141-148 1729 162 132-174 217 156-257 0/7
0.75 8:55 1:25 11:17 140 135-147 1581 169 132-174 215 147-245 0/5
0.88 10:31 1:37 12:54 140 130-147 1806 161 132-174 205 166-229 0/4
1.00 11:58 1:27 11:35 143 133-148 1656 173 170-176 217 200-229 0/5
1.13 13:29 1:30 12:03 137 130-147 1650 162 134-174 203 147-234 0/8
1.25 14:59 1:30 12:02 139 127-143 1672 165 136-176 209 158-224 1/7
1.38 16:25 1:26 11:28 136 124-150 1558 170 136-174 222 163-254 0/4
1.50 17:57 1:33 12:21 144 131-151 1778 163 132-176 207 158-228 0/5
1.63 19:23 1:25 11:23 145 142-148 1650 173 168-176 218 209-231 0/5
1.75 20:56 1:34 12:29 140 136-148 1748 162 132-174 204 162-229 1/3
1.88 22:37 1:41 13:27 145 138-151 1950 161 124-176 216 169-240 7/0
2.00 24:21 1:44 13:50 152 140-159 2103 174 174-176 256 230-284 7/0
2.13 26:00 1:39 13:12 154 148-160 2034 162 128-176 227 196-279 2/2
2.25 27:38 1:38 13:06 151 142-155 1978 166 132-178 233 185-258 1/4
2.38 29:12 1:33 12:28 144 140-151 1795 174 172-176 232 189-285 8/0
2.50 30:58 1:46 14:11 154 149-159 2185 162 126-176 239 193-292 5/5
2.63 32:49 1:50 14:44 152 147-158 2239 151 34-176 210 95-327 10/0
2.75 34:41 1:52 14:57 160 150-163 2391 172 132-176 260 221-295 9/0
2.88 36:17 1:36 12:51 151 144-160 1940 170 132-240 220 172-262 3/1
3.00 37:47 1:30 12:12 155 154-156 1891 175 174-176 236 225-250 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    145 avge / 163 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    22 3.4% 13:52
    15 3.3% 14:00
    13 4.4% 14:06

  • Cadence Distribution

    166 avge / 240 max Stride Length: 77cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 85.0 172 2.6 32:08 12:11
    Walk 15.0 128 0.4 5:39 15:45

  • Power Distribution

    222W (327 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:49 11:20 35.73% More
    800m 5:46 11:37 38.63% More
    1km 7:14 11:39 40.05% More
    Mile 11:46 11:46 41.69% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:17 11:17 43.47
    5km 39:16 12:38 43.15
    5M 1:06:16 13:15 41.39
    10km 1:24:10 13:33 40.57
    10M 2:22:04 14:12 39.69
    Half 3:11:11 14:36 39.07
    20M 5:04:31 15:14 37.78
    Mara 6:49:49 15:39 36.76
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