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Sun 9th Mar 2025 at 7:05am by Craig

Run > Easy
  • Time
    1:31:22
  • Miles
    10.37
  • Min/mi
    8:49
  • Pacing
    87.8%
  • WAVA
    53.58
  • Stride(cm)
    106
  • Cals
    1153
  • Watts
    364
  • Cadence
    172
  • BPM
    130
  • %MHR
    69.9
  • B/mi
    1146
  • Asc(m)
    180
  • Hillscore
    13
  • Surface
    Road

Notes & Comments

Easy run keeping HR < 130bpm

8.49mm

EL = 123

Weekly EL = 1113

Ratio of sub-threshold:easy = 36:64 (by time)

1) 1mi - 9:33(9:33/mi) 126/136bpm [1202b/mi] 122cal 354/485W
2) 1mi - 8:30(8:30/mi) 128/136bpm [1087b/mi] 108cal 338/506W
3) 1mi - 8:17(8:17/mi) 131/135bpm [1085b/mi] 107cal 339/451W
4) 1mi - 8:23(8:23/mi) 131/138bpm [1097b/mi] 109cal 351/408W
5) 1mi - 8:39(8:39/mi) 130/134bpm [1125b/mi] 108cal 341/384W
6) 1mi - 8:44(8:44/mi) 128/135bpm [1118b/mi] 108cal 388/609W
7) 1mi - 8:46(8:46/mi) 131/136bpm [1149b/mi] 111cal 378/432W
8) 1mi - 9:03(9:03/mi) 131/135bpm [1186b/mi] 116cal 393/511W
9) 1mi - 9:27(9:27/mi) 133/140bpm [1256b/mi] 116cal 391/498W
10) 1mi - 8:52(8:52/mi) 132/138bpm [1171b/mi] 110cal 366/443W
11) 0.37mi - 3:09(8:37/mi) 130/135bpm [1121b/mi] 38cal 344/387W
9:33 8:30 8:17 8:23 8:39 8:44 8:46 9:03 9:27 8:52 3:09

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.
0.50 4:47 4:47 9:34 124 70-135 1186 169 118-174 378 80-485 32/2
1.00 9:32 4:45 9:31 128 116-136 1217 169 160-174 329 281-414 11/10
1.50 14:01 4:28 8:57 128 123-136 1145 170 164-174 324 212-430 9/20
2.00 18:02 4:01 8:02 128 120-134 1028 173 166-176 353 296-506 4/23
2.50 22:10 4:08 8:17 129 122-135 1068 172 168-176 329 254-400 2/27
3.00 26:19 4:08 8:17 132 126-135 1093 173 168-176 349 286-451 8/20
3.50 30:27 4:08 8:16 132 126-138 1092 173 170-176 355 312-408 5/10
4.00 34:41 4:15 8:29 131 126-135 1112 172 168-174 347 306-383 2/12
4.50 38:59 4:17 8:35 130 125-134 1115 172 168-174 335 296-378 6/10
5.00 43:20 4:22 8:43 130 127-134 1134 171 168-172 346 312-384 4/8
5.50 48:28 5:07 +46 10:15 127 90-133 1301 173 144-178 402 13-609 25/8
6.00 52:50 4:23 8:45 129 126-135 1129 173 170-176 375 337-424 4/6
6.50 57:13 4:23 8:46 132 127-136 1157 173 166-174 382 352-432 8/4
7.00 1:01:37 4:23 8:47 131 128-135 1150 172 170-174 374 355-394 5/4
7.50 1:06:02 4:25 8:51 130 125-135 1150 173 170-174 386 342-436 16/3
8.00 1:10:40 4:38 9:16 131 125-135 1213 172 164-176 400 338-511 18/3
8.50 1:15:15 4:35 9:11 132 128-136 1211 171 168-174 385 333-498 18/4
9.00 1:20:06 4:51 9:42 134 126-140 1300 171 166-174 396 322-471 26/3
9.50 1:24:34 4:28 8:56 132 122-138 1178 172 170-176 368 310-443 12/13
10.00 1:28:59 4:25 8:49 132 127-138 1165 173 168-176 363 308-405 9/11
10.36 1:32:08 3:09 8:39 130 126-135 1125 172 166-174 344 297-387 3/14

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    130 avge / 140 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    49 2.9% 9:32
    31 5.7% 9:52
    25 3.5% 8:42
    22 2.0% 9:12

  • Cadence Distribution

    172 avge / 178 max Stride Length: 106cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.1 171 10.4 1:31:19 8:53
    Walk 0.1 131 0 3 14:19
    Pause 0.8 - - 46 -

  • Power Distribution

    364W (609 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:57 7:50 41.29% More
    800m 3:58 7:59 47.20% More
    1km 4:59 8:01 49.42% More
    Mile 8:08 8:08 52.02% More
    5k 25:52 8:19 54.74% More
    5 miles 43:06 8:37 53.45% More
    10k 53:51 8:40 53.38% More
    10 miles 1:28:32 8:51 53.24% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:13 7:13 58.60
    5km 24:42 7:57 57.30
    5M 41:23 8:17 55.67
    10km 52:24 8:26 54.85
    10M 1:27:50 8:47 53.66
    Half 1:57:45 8:59 52.79
    20M 3:06:23 9:19 52.09
    Mara 4:09:52 9:32 51.90

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