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Fri 28th Feb 2025 at 7:52am by northernslowcoach

Run > General
  • foggy
  • Time
    46:08
  • Miles
    3.80
  • Min/mi
    12:08
  • Pacing
    56.8%
  • WAVA
    45.05
  • Stride(cm)
    79
  • Cals
    414
  • Watts
    235
  • Cadence
    168
  • BPM
    136
  • %MHR
    79.8
  • B/mi
    1656
  • Asc(m)
    64
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Cold and really foggy this morning

1) 1mi - 11:36(11:36/mi) 131/145bpm [1520b/mi] 104cal 224/294W
2) 1mi - 11:48(11:48/mi) 133/148bpm [1570b/mi] 104cal 216/291W
3) 1mi - 12:14(12:14/mi) 139/155bpm [1701b/mi] 111cal 232/315W
4) 0.8mi - 10:30(13:03/mi) 144/160bpm [1880b/mi] 95cal 238/308W
11:36 11:48 12:14 10:30
.B.
Well done

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.
0.13 1:26 1:26 11:26 116 82-140 1327 168 164-172 243 210-292 2/3
0.25 2:56 1:30 12:00 137 127-142 1643 162 134-174 233 169-281 0/2
0.38 4:18 1:22 10:54 137 133-139 1494 171 168-174 239 219-262 0/9
0.50 5:46 1:28 11:48 121 113-136 1427 159 136-170 192 143-226 0/12
0.63 7:15 1:29 11:51 131 116-145 1553 171 132-176 256 208-294 4/1
0.75 8:43 1:28 11:44 138 130-144 1620 166 124-176 231 170-273 1/2
0.88 10:13 1:30 11:58 135 120-143 1616 163 134-176 213 79-249 1/6
1.00 11:35 1:22 10:55 130 122-133 1419 173 170-176 231 207-261 0/5
1.13 13:04 1:29 11:54 130 122-139 1546 162 134-176 213 170-243 0/6
1.25 14:27 1:23 11:05 129 125-132 1430 173 170-174 224 201-270 1/4
1.38 15:59 1:32 12:19 128 121-136 1575 164 134-176 221 166-250 3/0
1.50 19:35 3:36 +2:04 28:50 138 91-148 3978 164 96-176 238 111-291 1/4
1.63 20:56 1:21 10:46 123 93-143 1325 176 166-180 247 229-269 2/2
1.75 22:28 1:32 12:16 141 131-147 1730 164 132-180 226 181-252 1/1
1.88 23:53 1:25 11:22 139 134-146 1579 175 174-178 233 216-243 2/1
2.00 25:26 1:33 12:23 137 128-145 1696 164 136-176 220 186-246 0/3
2.13 26:55 1:29 11:49 138 132-140 1630 169 136-176 225 191-239 0/2
2.25 28:23 1:28 11:44 130 124-136 1525 169 136-176 224 177-251 4/0
2.38 29:56 1:33 12:28 143 135-151 1782 163 130-178 241 73-299 1/2
2.50 31:25 1:28 11:48 139 136-144 1639 175 174-176 229 206-241 3/0
2.63 32:59 1:34 12:33 139 134-146 1744 163 130-176 221 175-257 4/0
2.75 36:17 3:19 +1:37 26:29 139 107-155 3681 166 128-178 251 121-293 7/0
2.88 37:45 1:28 11:43 139 109-153 1630 177 174-180 295 227-315 4/2
3.00 39:19 1:34 12:29 141 131-153 1759 164 130-178 223 173-262 2/1
3.13 40:48 1:29 11:49 141 137-145 1666 175 118-178 231 206-252 4/2
3.25 42:30 1:42 13:38 139 130-151 1895 165 118-178 263 155-304 9/1
3.38 44:12 1:42 13:39 144 129-154 1966 166 132-178 219 129-303 6/4
3.50 46:07 1:54 15:15 151 137-160 2303 167 128-176 271 159-308 10/0
3.63 47:39 1:32 12:16 144 141-151 1766 174 128-178 241 160-268 4/0
3.75 49:12 1:34 12:31 142 133-148 1777 163 130-178 232 177-266 3/0
3.80 49:49 37 11:24 140 137-142 1596 176 174-178 243 230-269 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 160 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    23 3.3% 13:15
    18 2.5% 16:12
    13 5.0% 13:47

  • Cadence Distribution

    168 avge / 180 max Stride Length: 79cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 78.3 174 3.3 38:13 12:35
    Walk 14.4 133 0.5 7:43 16:18
    Still 0.4 - - 12 -
    Pause 6.9 - - 3:41 -

  • Power Distribution

    235W (315 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:47 11:10 36.24% More
    800m 5:37 11:18 39.71% More
    1km 7:05 11:24 40.89% More
    Mile 11:29 11:29 42.73% More
    5k 40:30 13:02 41.83% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:37 10:37 46.20
    5km 36:58 11:54 45.83
    5M 1:02:23 12:29 43.96
    10km 1:19:14 12:45 43.09
    10M 2:13:44 13:22 42.17
    Half 2:59:59 13:44 41.50
    20M 4:46:40 14:20 40.13
    Mara 6:25:49 14:44 39.05
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