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Wed 5th Mar 2025 at 6:34pm by Autumnleaves

Run > Social
  • Good
  • breezy
  • cold
  • Time
    41:22
  • Miles
    3.77
  • Min/mi
    10:58
  • Pacing
    79.5%
  • WAVA
    52.22
  • Stride(cm)
    88
  • Cals
    364
  • Watts
    223
  • Cadence
    166
  • BPM
    119
  • %MHR
    64.2
  • B/mi
    1304
  • Asc(m)
    34
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

RR main group - bit drawn out tonight as we had one returning runner who really struggled bless him. Lots of musters required and a bit of checking in to make sure he was ok!!
1) 1mi - 10:58(10:58/mi) 116/125bpm [1272b/mi] 98cal 229/320W
2) 1mi - 11:10(11:10/mi) 118/129bpm [1318b/mi] 97cal 217/278W
3) 1mi - 10:47(10:47/mi) 120/129bpm [1294b/mi] 94cal 209/296W
4) 0.77mi - 8:27(11:01/mi) 123/127bpm [1355b/mi] 75cal 218/250W
10:58 11:10 10:47 8:27
Ness
Well done! 👏
northernslowcoach
Nice :)
RRR-CAZ 🇬🇧
Looks good 👍
Sombrero
Good work.
.B.
Well done

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 1:25 1:25 11:16 100 67-119 1127 165 162-168 224 205-306 1/1
0.25 2:46 1:21 10:50 122 119-125 1322 166 162-170 218 197-235 1/2
0.38 4:06 1:20 10:43 115 113-122 1232 167 164-170 232 226-237 3/0
0.50 5:24 1:18 10:25 117 112-120 1218 165 164-168 244 232-257 3/0
0.63 6:47 1:23 11:04 121 118-125 1340 167 160-174 258 222-269 5/0
0.75 8:10 1:23 11:00 119 118-122 1309 165 156-172 218 171-260 2/2
0.88 9:45 1:35 +4 12:39 113 107-120 1429 165 142-180 224 103-320 3/3
1.00 11:02 1:18 10:20 121 115-124 1251 165 160-168 260 235-292 4/0
1.13 12:20 1:17 10:20 124 122-126 1281 166 164-174 256 245-270 4/0
1.25 14:11 1:51 +25 14:50 124 110-129 1839 164 136-170 239 175-275 4/2
1.38 15:31 1:21 10:44 110 103-116 1181 162 150-168 234 144-278 1/1
1.50 16:56 1:24 11:13 117 115-119 1313 163 158-168 208 192-223 1/1
1.63 18:26 1:30 12:03 116 114-119 1397 162 150-166 199 176-207 1/2
1.75 20:01 1:35 12:42 111 107-117 1410 158 106-166 195 57-242 0/2
1.88 21:18 1:16 10:10 124 116-127 1261 168 164-172 231 206-263 2/2
2.00 22:38 1:20 10:41 123 120-126 1313 169 166-174 232 214-255 2/2
2.13 23:57 1:19 10:32 127 125-129 1337 168 164-172 216 207-236 1/1
2.25 25:22 1:25 11:21 123 119-126 1396 167 158-174 217 170-296 1/3
2.38 27:01 1:40 +23 13:18 119 113-125 1584 163 142-170 206 53-239 0/5
2.50 28:19 1:17 10:17 120 115-126 1234 168 166-172 232 221-243 1/1
2.63 30:38 2:20 +54 18:37 116 100-126 2160 165 154-170 202 133-246 2/9
2.75 31:54 1:16 10:05 116 108-120 1170 169 166-172 227 221-232 1/2
2.88 33:26 1:32 12:13 117 113-121 1429 164 156-168 197 52-249 1/1
3.00 34:41 1:16 10:08 118 117-121 1195 166 162-168 213 190-227 0/1
3.13 36:02 1:21 10:45 122 121-123 1311 165 158-168 232 219-247 1/1
3.25 37:38 1:36 +11 12:51 121 119-123 1554 168 160-172 217 145-243 2/0
3.38 39:02 1:23 11:07 124 122-126 1379 169 164-174 225 216-232 3/0
3.50 40:30 1:28 11:43 126 124-127 1477 168 160-172 213 142-234 2/1
3.63 41:52 1:22 10:57 121 119-124 1325 167 160-170 213 189-246 0/3
3.75 43:08 1:16 10:11 122 120-123 1243 170 166-174 221 213-238 0/5
3.77 43:19 11 10:41 122 121-122 1303 169 168-170 245 239-250 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    119 avge / 129 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    12 1.7% 10:46
    12 2.0% 10:42

  • Cadence Distribution

    166 avge / 180 max Stride Length: 88cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 94.4 165 3.7 40:49 11:20
    Walk 1.6 129 0 42 28:53
    Still 0.5 - - 14 -
    Pause 3.5 - - 1:34 -

  • Power Distribution

    223W (320 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 35 9:30 37.53% More
    200m 1:14 9:54 39.69% More
    400m 2:32 10:11 41.27% More
    800m 5:11 10:25 45.53% More
    1km 6:35 10:36 46.43% More
    Mile 10:55 10:55 47.07% More
    5k 35:44 11:30 49.78% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:37 9:37 53.41
    5km 33:27 10:46 53.17
    5M 56:25 11:17 51.02
    10km 1:11:38 11:32 50.03
    10M 2:00:49 12:05 49.07
    Half 2:42:33 12:25 48.35
    20M 4:18:46 12:56 46.79
    Mara 5:48:09 13:17 45.56

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