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Sat 1st Mar 2025 at 3:27pm by Mark J 🇳🇿

Run > Easy
  • v warm
  • Time
    54:14
  • Miles
    6.80
  • Min/mi
    7:59
  • WAVA
    63.89
  • Stride(cm)
    118
  • Cals
    596
  • Watts
    243
  • Cadence
    171
  • BPM
    129
  • %MHR
    74.6
  • B/mi
    1029
  • Asc(m)
    14
  • Surface
    Mixed

Notes & Comments

11k base run, incorporating a 6k club along the beach, for a pleasant, last minute, change of plans. Another warm day out there but no real issues as today's was an easy run. Started with a 5k solo effort and then met up with an ex work colleague to join my local club run. I never usually run with the club, apart from races. I really should try and do it more often.

Aches and pains: Right Piriformis 1-2

Shoes: Asics NovaBlast 3, now very wet and a tad salty, too :)

1) 1km - 5:11(5:11/km) 119/126bpm [617b/km] 50cal 224/W 11.58/12.72kmph
2) 9.94km - 49:04(4:56/km) 130/147bpm [641b/km] 546cal 244/W 12.16/17.14kmph
5:11 49:04
riggys99
Sounds a lovely run

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.
0.25 2:09 2:09 8:36 113 75-123 971 163 78-166 221 32-267 4/3
0.50 4:13 2:04 8:17 122 118-126 1011 166 164-170 231 222-241 1/1
0.75 6:15 2:01 8:05 125 123-127 1011 169 168-170 239 231-249 0/1
1.00 8:13 1:58 7:54 127 126-129 1002 172 170-174 244 239-251 0/0
1.25 10:10 1:57 7:48 128 127-129 998 174 172-176 251 244-263 2/1
1.50 12:07 1:57 7:47 127 126-129 988 174 172-176 250 237-272 2/1
1.75 14:02 1:55 7:41 130 126-131 999 175 174-176 250 243-257 2/3
2.00 15:56 1:55 7:39 132 126-133 1009 176 174-178 254 236-262 1/1
2.25 17:52 1:55 7:41 132 129-134 1014 176 174-178 254 225-284 2/1
2.50 19:47 1:55 7:40 133 131-134 1019 175 174-176 252 246-265 3/2
2.75 21:43 1:56 7:44 133 131-135 1029 176 174-178 252 237-272 3/3
3.00 23:37 1:54 7:36 134 133-135 1019 177 174-178 252 241-265 2/3
3.25 35:35 11:58 +10:07 47:53 125 73-138 5985 174 84-178 258 19-289 3/3
3.50 37:41 2:06 8:24 118 104-124 990 168 166-170 233 228-239 2/2
3.75 39:38 1:57 7:49 125 123-128 978 171 168-174 247 233-262 1/2
4.00 41:34 1:56 7:44 129 128-130 998 171 168-174 250 241-259 3/2
4.25 43:31 1:56 7:46 128 122-131 993 171 170-174 248 240-258 2/3
4.50 45:28 1:57 7:48 129 128-130 1006 171 170-176 249 241-262 3/2
4.75 47:27 1:59 7:56 129 127-131 1023 173 170-232 246 195-261 0/1
5.00 49:32 2:05 8:20 132 127-135 1099 169 166-174 232 215-256 5/4
5.25 51:39 2:07 8:29 133 132-134 1128 168 166-172 228 212-253 1/2
5.50 53:45 2:07 8:27 133 131-135 1123 168 166-170 229 215-242 4/5
5.75 55:58 2:12 8:48 129 127-131 1136 166 164-172 219 203-235 3/2
6.00 58:08 2:10 8:40 130 128-131 1128 165 162-168 222 210-230 1/3
6.25 1:00:08 2:01 8:03 131 122-135 1054 168 164-170 239 213-267 1/1
6.50 1:02:15 2:07 8:28 135 133-137 1142 167 144-170 240 121-274 4/1
6.75 1:03:57 1:41 6:45 137 132-146 925 173 168-186 282 233-338 0/1
6.80 1:04:20 23 7:59 147 146-147 1173 168 134-176 274 243-343 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    129 avge / 147 max Delete HR Trace

  • Cadence Distribution

    171 avge / 232 max Stride Length: 118cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 170 6.8 1:04:13 9:27
    Walk 0.1 108 0 5 11:40
    Still 0.1 - - 2 -

  • Power Distribution

    243W (343 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:38 6:34 52.92% More
    800m 3:44 7:31 55.01% More
    1km 4:41 7:33 57.69% More
    Mile 7:37 7:37 61.49% More
    5k 24:16 7:49 63.73% More
    5 miles 49:29 9:54 51.07% More
    10k 59:24 9:34 53.16% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:07 7:07 65.75
    5km 23:38 7:36 65.46
    5M 39:09 7:50 64.54
    10km 49:17 7:56 64.07
    10M 1:21:37 8:10 63.60
    Half 1:48:40 8:18 63.08
    20M 2:50:11 8:31 63.08
    Mara 3:46:34 8:39 63.39

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