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Tue 4th Mar 2025 at 7:08pm by Old Man

Run > General
  • Time
    52:17
  • Miles
    4.00
  • Min/mi
    13:04
  • Pacing
    89.8%
  • WAVA
    40.83
  • Stride(cm)
    79
  • Cals
    545
  • Cadence
    156
  • BPM
    136
  • %MHR
    76.5
  • B/mi
    1780
  • Asc(m)
    168
  • Surface
    Road

Notes & Comments

Back at WJ, ran with John A, Andy H & Paul D. We did the R4F 5K loop then I added the triangle to make up to 4m, fairly even in the first three miles then surprised by the increase in last mile

1) 1mi - 13:06(13:06/mi) 127/140bpm [1663b/mi] 128cal 4.58/5.28mph
2) 1mi - 13:10(13:10/mi) 131/136bpm [1724b/mi] 133cal 4.56/5.09mph
3) 1mi - 13:13(13:13/mi) 140/165bpm [1849b/mi] 142cal 4.54/4.82mph
4) 1mi - 12:47(12:47/mi) 145/181bpm [1853b/mi] 142cal 4.7/5.18mph
5) 0mi - 2(8:15/mi) 146/146bpm [1203b/mi] 7.28/5.24mph
13:06 13:10 13:13 12:47 2

Map
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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.
0.13 1:33 1:33 12:24 125 100-137 1549 159 118-168 6/0
0.25 3:10 1:37 12:53 133 125-140 1715 161 158-164 4/1
0.38 4:41 1:31 12:09 125 118-133 1518 160 158-164 3/5
0.50 6:17 1:37 12:54 129 124-132 1665 159 158-164 1/9
0.63 7:59 1:42 13:34 132 128-138 1791 156 154-160 11/3
0.75 9:42 1:43 13:41 125 120-131 1710 157 152-158 3/9
0.88 11:27 1:45 13:59 122 120-124 1706 155 152-158 8/8
1.00 13:06 1:39 13:11 125 117-130 1649 157 156-158 8/13
1.13 14:43 1:37 12:56 128 126-130 1655 156 154-158 9/6
1.25 16:22 1:39 13:15 127 122-130 1682 158 154-164 10/9
1.38 17:57 1:35 12:41 132 128-135 1675 159 156-164 15/12
1.50 19:34 1:37 12:54 130 128-132 1677 157 152-164 15/12
1.63 21:09 1:35 12:37 132 129-134 1666 154 154-156 19/14
1.75 22:56 1:47 14:19 131 128-133 1876 153 150-156 9/4
1.88 24:52 1:56 +15 15:27 134 131-135 2071 153 152-154 5/8
2.00 26:30 1:38 13:07 134 132-136 1757 154 152-156 6/2
2.13 28:06 1:36 12:44 135 132-140 1720 155 152-156 6/5
2.25 29:44 1:38 13:06 140 130-150 1834 155 152-158 0/5
2.38 31:22 1:38 13:06 136 133-139 1781 154 152-158 8/6
2.50 33:03 1:40 13:23 138 136-140 1847 153 152-154 2/10
2.63 34:40 1:38 13:03 135 132-137 1762 154 152-156 8/9
2.75 36:20 1:39 13:16 150 137-165 1990 155 152-158 12/2
2.88 37:56 1:36 12:47 146 143-150 1866 155 154-158 2/12
3.00 39:43 1:47 14:16 149 143-158 2125 154 152-158 3/5
3.13 41:53 2:11 +41 17:25 157 134-181 2735 151 118-160 7/8
3.25 43:34 1:41 13:26 141 134-149 1894 153 152-156 10/4
3.38 45:12 1:37 13:00 143 140-146 1858 154 150-156 9/8
3.50 46:52 1:41 13:25 145 141-148 1945 153 148-158 6/6
3.63 48:30 1:38 13:04 144 142-145 1882 156 154-158 7/6
3.75 50:05 1:35 12:37 145 144-147 1829 155 154-156 6/8
3.88 51:36 1:31 12:12 146 145-149 1781 156 154-160 4/5
4.00 53:10 1:34 12:30 146 144-149 1825 156 154-162 10/11
4.00 53:13 3 10:48 145 145-145 1567 162 162-162 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 181 max Delete HR Trace

  • Cadence Distribution

    156 avge / 168 max Stride Length: 79cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.2 156 4 52:13 13:17
    Walk 0.1 118 0 4 14:27
    Pause 1.7 - - 56 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 3:03 12:18 29.54% More
    800m 6:15 12:34 34.73% More
    1km 7:55 12:45 36.24% More
    Mile 13:02 13:02 38.53% More
    5k 41:30 13:21 39.62% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:13 11:13 44.75
    5km 39:30 12:43 41.63
    5M 1:06:59 13:24 40.20
    10km 1:25:15 13:43 39.52
    10M 2:24:34 14:27 38.38
    Half 3:15:06 14:54 37.60
    20M 5:12:03 15:36 36.88
    Mara 7:01:06 16:04 36.61
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