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Mon 10th Mar 2025 at 5:03pm by Keegan

Run > Tempo
  • Time
    1:04:59
  • Miles
    8.17
  • Min/mi
    7:57
  • Pacing
    84.7%
  • WAVA
    58.37
  • Stride(cm)
    119
  • Cals
    880
  • Watts
    364
  • Cadence
    171
  • BPM
    151
  • %MHR
    78.2
  • B/mi
    1201
  • Asc(m)
    85
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

1 Mile W/Up, 6 miles at target pace, 1 Mile C/Down
Couple of pauses for rush hour traffic in Lichfield, but fine once out in the lanes.
Happy with that 😁

1) 1mi - 8:32(8:32/mi) 141/154bpm [1202b/mi] 110cal 346/458W
2) 1mi - 7:55(7:55/mi) 145/151bpm [1149b/mi] 106cal 344/463W
3) 1mi - 7:47(7:47/mi) 148/151bpm [1152b/mi] 106cal 359/496W
4) 1mi - 7:49(7:49/mi) 146/152bpm [1141b/mi] 103cal 367/463W
5) 1mi - 7:49(7:49/mi) 146/149bpm [1140b/mi] 101cal 365/407W
6) 1mi - 7:45(7:45/mi) 150/154bpm [1162b/mi] 104cal 375/531W
7) 1mi - 7:37(7:37/mi) 159/182bpm [1211b/mi] 107cal 387/468W
8) 1mi - 8:22(8:22/mi) 171/181bpm [1430b/mi] 123cal 347/461W
9) 0.17mi - 1:24(8:23/mi) 167/169bpm [1399b/mi] 20cal 350/396W
8:32 7:55 7:47 7:49 7:49 7:45 7:37 8:22 1:24
Velociraptor
Well done :)
Keegan
Thanks V’rap 👍
Sigh
Well done!
Keegan
Thanks Sigh

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.
0.25 2:07 2:07 8:27 121 78-143 1023 169 166-174 356 327-417 5/3
0.50 4:24 2:17 +7 9:10 144 141-150 1319 169 164-172 375 300-458 8/2
0.75 6:38 2:14 +4 8:55 151 148-154 1345 167 162-172 356 271-445 11/4
1.00 8:42 2:04 8:16 148 144-151 1224 168 164-172 361 265-446 7/4
1.25 11:13 2:31 +33 10:02 140 136-151 1405 169 162-176 340 282-430 1/14
1.50 13:11 1:59 7:55 146 140-151 1155 169 166-174 368 321-463 6/6
1.75 15:13 2:02 +1 8:09 148 145-151 1205 168 160-170 338 183-417 1/7
2.00 17:12 1:58 7:54 145 143-146 1145 170 166-174 347 201-372 2/5
2.25 19:10 1:58 7:51 148 145-150 1162 172 170-174 353 329-369 2/6
2.50 21:09 1:59 7:56 149 148-150 1181 174 172-176 356 340-377 5/6
2.75 23:06 1:57 7:49 148 145-149 1157 171 166-174 362 320-496 5/7
3.00 24:59 1:53 7:33 149 146-151 1124 172 170-174 366 343-376 1/4
3.25 26:56 1:57 7:48 149 147-150 1162 172 170-176 371 357-383 3/3
3.50 28:53 1:57 7:48 149 147-152 1162 171 170-174 386 325-463 8/3
3.75 30:50 1:57 7:46 144 141-147 1119 170 166-174 364 340-390 3/4
4.00 32:48 1:58 7:53 143 141-144 1126 170 166-174 348 316-364 2/7
4.25 34:44 1:56 7:44 143 142-146 1107 171 170-174 371 351-396 3/2
4.50 36:42 1:58 7:53 146 145-147 1150 171 168-172 380 361-407 3/1
4.75 38:36 1:54 7:37 147 144-149 1120 170 168-172 351 327-398 1/7
5.00 40:36 2:00 8:01 145 144-147 1163 172 170-174 358 315-383 1/3
5.25 42:32 1:56 7:42 147 145-149 1133 173 170-176 373 316-395 4/2
5.50 44:30 1:58 7:51 149 148-151 1168 174 174-176 371 344-411 4/1
5.75 46:24 1:54 7:37 152 149-154 1158 172 166-174 393 317-531 6/5
6.00 48:21 1:57 7:49 150 148-152 1171 172 170-174 365 346-382 2/1
6.25 50:15 1:54 7:35 148 146-151 1123 174 170-176 381 345-420 5/2
6.50 52:10 1:55 7:42 149 148-150 1147 173 170-176 383 351-432 4/2
6.75 54:34 2:24 +30 9:34 159 148-178 1522 174 170-180 411 359-468 8/2
7.00 56:28 1:54 7:36 179 178-182 1361 174 170-176 395 326-460 6/5
7.25 58:51 2:23 +19 9:33 173 169-181 1651 170 162-174 393 311-461 14/1
7.50 1:00:59 2:07 8:30 175 170-177 1487 167 164-170 344 295-452 3/6
7.75 1:03:03 2:04 8:18 169 168-171 1403 166 162-170 342 282-438 3/12
8.00 1:05:08 2:05 8:21 165 162-170 1377 169 162-174 324 281-368 4/7
8.17 1:06:33 1:25 8:24 167 166-169 1402 170 166-174 350 317-396 2/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    151 avge / 182 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    14 3.0% 9:31
    11 1.6% 8:53

  • Cadence Distribution

    171 avge / 180 max Stride Length: 119cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.7 170 8.2 1:04:59 8:09
    Still 0.0 - - 1 -
    Pause 2.3 - - 1:33 -

  • Power Distribution

    364W (531 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:50 7:23 43.45% More
    800m 3:47 7:36 49.13% More
    1km 4:45 7:39 51.37% More
    Mile 7:39 7:39 54.81% More
    5k 24:06 7:45 58.28% More
    5 miles 38:54 7:47 58.75% More
    10k 49:25 7:57 57.70% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:50 6:50 61.35
    5km 23:02 7:25 60.98
    5M 38:23 7:41 59.54
    10km 48:27 7:48 58.84
    10M 1:20:43 8:04 57.91
    Half 1:47:50 8:14 57.16
    20M 2:49:46 8:29 56.70
    Mara 3:46:49 8:39 56.68

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