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Thu 20th Feb 2025 at 5:08pm by G-Dawg

Run > Progressive
  • Time
    1:27:09
  • Miles
    12.01
  • Min/mi
    7:15
  • Pacing
    76%
  • WAVA
    72.34
  • Stride(cm)
    129
  • Cals
    1388
  • Cadence
    172
  • BPM
    154
  • %MHR
    93.8
  • B/mi
    1116
  • Asc(m)
    58
  • Surface
    Road

Notes & Comments

Byfleet 12 - Progressive blocks (20 sec uplifts): 5 miles (7.3x), 4 miles (7.1x), 3 miles (6.5x)
Strong session. Pleased tobfinish the block like that. Hard work at times, especially in the dark. 7.0x and 7.1x feel easy.

1) 1mi - 7:35(7:35/mi) 142/153bpm [1076b/mi] 115cal 7.92/9.23mph
2) 1mi - 7:32(7:32/mi) 153/161bpm [1152b/mi] 123cal 7.97/9.87mph
3) 1mi - 7:35(7:35/mi) 156/162bpm [1184b/mi] 126cal 7.91/9.39mph
4) 1mi - 7:27(7:27/mi) 157/164bpm [1171b/mi] 123cal 8.05/8.81mph
5) 1mi - 7:32(7:32/mi) 159/167bpm [1198b/mi] 128cal 7.96/9.33mph
6) 1mi - 7:12(7:12/mi) 154/163bpm [1110b/mi] 117cal 8.33/9.29mph
7) 1mi - 7:17(7:17/mi) 161/169bpm [1172b/mi] 124cal 8.24/10.4mph
8) 1mi - 7:14(7:14/mi) 155/162bpm [1122b/mi] 115cal 8.29/9.06mph
9) 1mi - 7:13(7:13/mi) 152/161bpm [1097b/mi] 108cal 8.32/9.66mph
10) 1mi - 6:50(6:50/mi) 154/164bpm [1051b/mi] 103cal 8.79/10.52mph
11) 1mi - 6:55(6:55/mi) 156/167bpm [1080b/mi] 107cal 8.67/9.56mph
12) 1mi - 6:41(6:41/mi) 153/161bpm [1022b/mi] 98cal 8.99/10.31mph
13) 0.01mi - 6(6:17/mi) 160/162bpm [1005b/mi] 1cal 9.56/9.27mph
7:35 7:32 7:35 7:27 7:32 7:12 7:17 7:14 7:13 6:50 6:55 6:41 6

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 3:55 3:55 7:50 135 99-147 1058 172 168-176 10/6
1.00 7:34 3:39 7:19 146 138-153 1067 173 166-178 4/9
1.50 11:34 4:00 +9 7:59 149 145-155 1191 172 166-176 9/6
2.00 15:15 3:41 7:22 157 150-160 1155 172 166-178 5/7
2.50 18:53 3:38 7:17 157 150-162 1142 171 164-174 3/5
3.00 22:53 4:00 +3 8:00 153 144-162 1225 170 162-174 9/3
3.50 26:34 3:41 7:21 154 148-159 1132 172 168-174 6/9
4.00 31:20 4:47 +1:01 9:33 159 146-164 1519 169 114-176 7/4
4.50 34:59 3:38 7:17 160 156-165 1164 170 86-174 6/9
5.00 38:54 3:55 7:50 159 149-167 1245 169 164-174 9/7
5.50 43:08 4:14 +34 8:28 153 144-159 1295 170 120-176 2/11
6.00 46:40 3:32 7:05 156 146-162 1105 172 166-176 6/9
6.50 50:27 3:47 +10 7:35 160 152-165 1213 171 106-174 5/10
7.00 54:07 3:40 7:20 161 155-168 1179 173 170-178 3/8
7.50 57:42 3:35 7:10 157 153-161 1125 173 168-176 7/5
8.00 1:01:21 3:39 7:19 152 142-160 1112 173 168-178 9/3
8.50 1:05:34 4:12 +37 8:24 154 145-160 1294 174 106-224 10/5
9.00 1:09:49 4:15 +39 8:31 151 143-156 1285 169 106-180 10/8
9.50 1:13:18 3:29 6:59 156 150-162 1089 175 170-180 8/3
10.00 1:16:39 3:21 6:42 152 141-163 1019 177 172-184 7/8
10.50 1:20:28 3:49 +18 7:38 156 137-167 1190 175 104-182 4/7
11.00 1:24:40 4:12 +47 8:24 155 140-163 1303 178 110-186 5/8
11.50 1:28:15 3:34 +15 7:09 152 145-160 1086 175 114-180 5/10
12.00 1:31:36 3:21 6:42 153 146-160 1026 177 172-180 7/8
12.01 1:31:42 6 6:51 161 160-162 1102 178 178-178 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    154 avge / 168 max Delete HR Trace

  • Cadence Distribution

    172 avge / 224 max Stride Length: 129cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 94.6 173 12 1:26:37 7:22
    Walk 3.7 108 0 3:26 1:17:53
    Pause 1.8 - - 1:39 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:34 6:18 55.27% More
    800m 3:16 6:34 62.90% More
    1km 4:03 6:31 66.78% More
    Mile 6:48 6:48 68.76% More
    5k 22:49 7:21 67.82% More
    5 miles 37:08 7:26 68.06% More
    10k 46:24 7:28 68.04% More
    10 miles 1:16:13 7:37 68.10% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:06 6:06 76.70
    5km 20:31 6:36 75.40
    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 2:30:24 7:31 71.38
    Mara 3:20:47 7:40 71.54
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