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Sat 1st Mar 2025 at 2:30pm by allmatthew

Run > General
  • Time
    46:06
  • Miles
    6.24
  • Min/mi
    7:23
  • Pacing
    78%
  • WAVA
    60.14
  • Stride(cm)
    128
  • Cals
    774
  • Cadence
    170
  • BPM
    176
  • %MHR
    89.1
  • B/mi
    1303
  • Asc(m)
    267
  • Hillscore
    13
  • Surface
    Trail

Notes & Comments

Muddy, hilly, and a brilliant XC course. Ran atrociously - pushed far too hard on the first downhill and then felt the previous two sessions. Worst XC race by far, but feel pretty sanguine about it.

1) 1mi - 6:35(6:35/mi) 171/186bpm [1127b/mi] 111cal
2) 1mi - 7:08(7:08/mi) 186/191bpm [1326b/mi] 127cal
3) 1mi - 7:02(7:02/mi) 178/188bpm [1253b/mi] 120cal
4) 1mi - 8:01(8:01/mi) 177/184bpm [1419b/mi] 133cal
5) 1mi - 7:12(7:12/mi) 176/182bpm [1266b/mi] 120cal
6) 1mi - 8:23(8:23/mi) 174/182bpm [1458b/mi] 134cal
7) 0.24mi - 1:45(7:15/mi) 177/181bpm [1285b/mi] 29cal
6:35 7:08 7:02 8:01 7:12 8:23 1:45
riggys99
Sounds great fun despite the aches and pains
Mark J 🇳🇿
:(
allmatthew
I'm really relaxed about it, honestly. Thursday's session felt positive, and this was my third hard run in a week so was bound to catch up with me.

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.
0.25 1:39 1:39 6:36 152 121-176 1003 177 168-182 8/2
0.50 3:21 1:42 6:50 173 168-177 1182 176 172-186 12/10
0.75 4:55 1:33 6:13 177 173-181 1100 177 170-182 2/19
1.00 6:34 1:40 6:39 181 174-186 1204 176 172-180 19/1
1.25 8:14 1:40 6:40 184 181-186 1227 176 172-180 15/11
1.50 9:44 1:30 5:59 185 183-188 1108 177 170-184 0/18
1.75 11:30 1:46 7:03 185 183-190 1304 175 166-180 1/28
2.00 13:43 2:13 8:51 188 182-191 1665 158 110-174 22/6
2.25 15:37 1:55 7:38 182 176-188 1390 167 104-176 18/6
2.50 17:26 1:48 7:14 178 175-180 1287 173 168-176 10/7
2.75 19:10 1:44 6:56 177 173-181 1227 173 170-176 10/5
3.00 20:45 1:35 6:19 174 168-179 1101 172 168-178 10/17
3.25 22:25 1:40 6:40 171 167-176 1139 175 172-178 3/32
3.50 24:06 1:41 6:44 176 174-177 1185 176 170-180 6/14
3.75 26:09 2:03 8:13 179 174-184 1472 171 160-176 20/3
4.00 28:46 2:37 10:28 180 176-184 1884 148 94-174 22/6
4.25 30:37 1:51 7:23 178 174-182 1315 170 162-174 17/4
4.50 32:32 1:55 7:42 178 174-180 1370 171 158-176 7/8
4.75 34:19 1:47 7:07 175 174-178 1245 172 170-174 9/9
5.00 35:57 1:39 6:34 171 168-176 1124 172 168-176 3/23
5.25 37:41 1:44 6:56 168 165-172 1164 173 170-176 10/23
5.50 39:26 1:44 6:57 173 172-175 1203 174 172-176 19/16
5.75 41:36 2:10 8:42 177 173-182 1539 168 154-176 21/8
6.00 44:20 2:44 10:56 175 166-180 1912 147 102-172 32/4
6.24 46:05 1:45 7:16 176 173-181 1279 171 166-176 4/12

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    176 avge / 191 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    28 8.6% 10:55
    23 6.4% 8:30
    18 4.4% 6:36
    17 8.1% 10:15
    17 7.3% 10:05
    15 7.2% 8:42

  • Cadence Distribution

    170 avge / 186 max Stride Length: 128cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.2 172 6.1 44:20 7:13
    Walk 3.8 108 0.1 1:45 17:33

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 19 5:01 55.26% More
    200m 40 5:20 55.93% More
    400m 1:23 5:35 55.87% More
    800m 2:59 6:01 59.86% More
    1km 3:52 6:13 61.00% More
    Mile 6:19 6:19 64.18% More
    5k 21:23 6:53 63.75% More
    5 miles 35:54 7:11 61.68% More
    10k 45:53 7:23 60.18% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:26 6:26 62.98
    5km 21:46 7:00 62.61
    5M 36:19 7:16 60.98
    10km 45:53 7:23 60.18
    10M 1:16:35 7:40 59.07
    Half 1:42:24 7:49 58.23
    20M 2:41:28 8:04 57.63
    Mara 3:35:55 8:14 57.53
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