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Mon 17th Feb 2025 at 6:06pm by DJ Bangey

Run > Tempo
  • breezy
  • v cold
  • Time
    1:20:03
  • Miles
    10.48
  • Min/mi
    7:38
  • Pacing
    12.5%
  • WAVA
    64.59
  • Stride(cm)
    117
  • Cals
    1063
  • Watts
    412
  • Cadence
    180
  • BPM
    114
  • %MHR
    66.5
  • B/mi
    869
  • Asc(m)
    143
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

Ulverston run with 2 x 1 mile efforts

1) 1mi - 8:27(8:27/mi) 97/124bpm [820b/mi] 98cal 363/523W
2) 1mi - 8:14(8:14/mi) 96/136bpm [791b/mi] 90cal 397/507W
3) 1mi - 8:32(8:32/mi) 120/132bpm [1024b/mi] 116cal 422/554W
4) 1mi - 6:20(6:20/mi) 114/126bpm [723b/mi] 79cal 412/503W
5) 1mi - 7:50(7:50/mi) 97/126bpm [760b/mi] 97cal 397/510W
6) 1mi - 7:43(7:43/mi) 112/135bpm [865b/mi] 94cal 428/522W
7) 1mi - 7:50(7:50/mi) 116/135bpm [908b/mi] 106cal 374/496W
8) 1mi - 6:13(6:13/mi) 142/152bpm [883b/mi] 104cal 472/538W
9) 1mi - 7:31(7:31/mi) 135/152bpm [1014b/mi] 115cal 433/508W
10) 1mi - 7:35(7:35/mi) 114/137bpm [865b/mi] 108cal 379/464W
11) 0.48mi - 3:47(7:52/mi) 120/127bpm [945b/mi] 56cal 372/483W
8:27 8:14 8:32 6:20 7:50 7:43 7:50 6:13 7:31 7:35 3:47

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.
0.50 4:25 4:25 +4 8:49 102 39-124 900 183 96-188 363 105-523 9/8
1.00 10:35 6:11 +2:05 12:21 92 52-121 1137 183 176-194 387 299-479 11/7
1.50 14:41 4:05 +11 8:11 94 86-105 769 180 170-188 381 205-488 6/8
2.00 20:57 6:16 +1:56 12:33 98 56-136 1229 178 174-188 429 308-507 35/2
2.50 25:11 4:14 8:29 122 115-128 1034 176 174-180 419 327-516 19/9
3.00 30:26 5:15 +57 10:30 118 75-132 1239 177 172-188 433 340-554 35/6
3.50 33:38 3:12 6:24 107 85-124 685 182 176-190 427 361-503 14/15
4.00 36:47 3:09 6:17 121 118-126 760 179 176-186 397 318-477 0/46
4.50 42:56 6:09 +2:05 12:19 92 72-126 1133 182 172-188 405 185-510 9/23
5.00 46:42 3:46 7:31 103 98-108 774 179 176-186 424 398-452 3/11
5.50 53:09 6:28 +2:37 12:55 104 73-107 1343 177 176-190 431 390-511 4/8
6.00 57:28 4:18 +25 8:37 119 72-135 1025 181 176-190 445 371-522 15/6
6.50 1:04:37 7:09 +3:11 14:18 121 69-135 1731 178 172-192 401 311-496 5/16
7.00 1:09:00 4:23 +31 8:46 112 68-128 982 179 166-184 380 295-416 8/6
7.50 1:12:03 3:03 6:06 136 123-146 830 185 176-188 470 380-522 3/4
8.00 1:15:13 3:10 6:20 148 145-152 938 184 180-188 475 440-538 6/7
8.50 1:18:59 3:46 7:32 137 130-152 1031 177 174-184 435 344-508 5/5
9.00 1:22:44 3:45 7:30 134 130-137 1005 177 174-180 431 389-470 7/6
9.50 1:30:53 8:09 +4:21 16:17 123 60-137 2004 177 118-196 388 24-464 4/5
10.00 1:36:04 5:11 +1:25 10:23 105 90-119 1090 181 176-190 389 360-449 5/4
10.48 1:39:52 3:48 7:54 120 106-127 948 179 172-186 372 224-483 7/7

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    114 avge / 152 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    46 4.6% 10:31
    42 3.4% 11:03
    14 4.6% 8:26

  • Cadence Distribution

    180 avge / 196 max Stride Length: 117cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 83.4 179 10.5 1:19:57 9:31
    Walk 0.1 109 0 9 12:58
    Pause 16.5 - - 19:46 -

  • Power Distribution

    412W (554 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:30 6:03 55.23% More
    800m 3:01 6:05 64.68% More
    1km 3:49 6:08 67.37% More
    Mile 6:13 6:13 71.14% More
    5k 26:01 8:22 56.60% More
    5 miles 43:28 8:42 55.21% More
    10k 53:52 8:40 55.63% More
    10 miles 1:35:35 9:34 51.46% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:38 6:38 66.66
    5km 22:04 7:06 66.72
    5M 36:32 7:18 65.69
    10km 46:00 7:24 65.14
    10M 1:16:10 7:37 64.58
    Half 1:41:25 7:45 64.00
    20M 2:38:48 7:56 63.92
    Mara 3:31:26 8:04 64.17

Fetch Miles

13:06 Up the canal
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