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Mon 3rd Mar 2025 at 7:26pm by Mark J 🇳🇿

Run > Easy
  • Time
    1:05:42
  • Miles
    8.08
  • Min/mi
    8:08
  • Pacing
    74.5%
  • WAVA
    63.28
  • Stride(cm)
    116
  • Cals
    703
  • Watts
    235
  • Cadence
    170
  • BPM
    127
  • %MHR
    73.4
  • B/mi
    1033
  • Asc(m)
    38
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

13k Base Run

That was better tonight. Far too hot to go out during the day and I was still feeling quite wiped from yesterday anyway, so I opted to run after dinner, just after 7.

Legs still a little tired but certainly better than I was expecting. I'll count that as a successful base run this evening.

Aches and pains: Right thigh 3

Shoes : Asics GlideRide 3

Activity temperature via POD 2: 22°C ~ 28°C
103 Training Load
-- from COROS

1) 1km - 5:28(5:28/km) 113/126bpm [618b/km] 49cal 208/W 10.97/11.8kmph
2) 11km - 55:02(5:00/km) 128/133bpm [640b/km] 597cal 237/W 11.99/13.74kmph
3) 1km - 5:11(5:11/km) 129/132bpm [669b/km] 57cal 241/W 11.56/12.59kmph
5:28 55:02 5:11
3M
Maybe that horrid run was as much about the temperature and humidity as anything else?

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.
0.62 5:30 5:30 8:51 112 -126 992 159 0-166 206 -233 42/14
7.45 1:02:02 56:32 +1 8:16 128 91-133 1059 171 118-178 237 0-304 52/52
8.07 1:07:13 5:11 +1 8:22 129 120-132 1079 171 166-174 241 224-268 14/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    127 avge / 133 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    18 1.3% 8:17

  • Cadence Distribution

    170 avge / 178 max Stride Length: 116cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.7 170 8.1 1:07:01 8:19
    Walk 0.3 129 0 12 14:59
    Still 0.0 - - 2 -

  • Power Distribution

    235W (304 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:53 7:34 46.01% More
    800m 3:51 7:44 53.38% More
    1km 4:51 7:48 55.88% More
    Mile 7:50 7:50 59.68% More
    5k 24:38 7:56 62.79% More
    5 miles 40:10 8:02 62.92% More
    10k 50:17 8:06 62.79% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:10 7:10 65.29
    5km 23:51 7:41 64.86
    5M 39:30 7:54 63.97
    10km 49:44 8:00 63.49
    10M 1:22:22 8:14 63.02
    Half 1:49:39 8:22 62.51
    20M 2:51:43 8:35 62.52
    Mara 3:48:37 8:44 62.83

Bespoke Fields

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Aches and pains
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