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Wed 12th Mar 2025 at 6:10pm by Mark J 🇳🇿

Run > Strides
  • Time
    59:01
  • Miles
    7.16
  • Min/mi
    8:15
  • Pacing
    92.5%
  • WAVA
    61.99
  • Stride(cm)
    116
  • Cals
    618
  • Watts
    229
  • Cadence
    169
  • BPM
    126
  • %MHR
    73.1
  • B/mi
    1042
  • Asc(m)
    41
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Looks like the mild man flu is subsiding. Set out expecting to just do the whole thing easy but thought I'd give the first stride a go to see how it felt. Was fine so went with the whole session as planned.

No pains of any note.

Shoes: Brooks Glycerin 20

Activity temperature via POD 2: 19°C ~ 21°C
111 Training Load
-- from COROS

1) 1km - 5:26(5:26/km) 108/120bpm [586b/km] 46cal 206/W 11.05/11.8kmph
2) 4km - 20:17(5:04/km) 123/130bpm [624b/km] 204cal 227/W 11.83/17.31kmph
3) 0.1km - 20(3:18/km) 136/141bpm [449b/km] 4cal 345/W 18.19/18.27kmph
4) 0.15km - 50(5:33/km) 142/145bpm [788b/km] 10cal 223/W 10.81/18.18kmph
5) 0.09km - 20(3:40/km) 138/140bpm [506b/km] 4cal 288/W 16.37/17.56kmph
6) 0.15km - 50(5:35/km) 139/143bpm [776b/km] 10cal 216/W 10.75/17.47kmph
7) 0.1km - 20(3:29/km) 136/142bpm [473b/km] 4cal 320/W 17.25/17.82kmph
8) 0.15km - 50(5:34/km) 142/145bpm [789b/km] 10cal 221/W 10.79/17.91kmph
9) 0.1km - 20(3:22/km) 139/142bpm [467b/km] 4cal 327/W 17.84/18.09kmph
10) 0.16km - 50(5:19/km) 143/146bpm [760b/km] 10cal 230/W 11.28/17.73kmph
11) 0.1km - 20(3:24/km) 139/144bpm [472b/km] 4cal 319/W 17.67/18.09kmph
12) 0.16km - 50(5:19/km) 144/147bpm [766b/km] 11cal 229/W 11.29/18kmph
13) 0.1km - 20(3:19/km) 141/145bpm [468b/km] 4cal 329/W 18.07/18.37kmph
14) 0.16km - 50(5:21/km) 145/149bpm [776b/km] 11cal 225/W 11.2/18.18kmph
15) 4km - 21:02(5:15/km) 128/138bpm [673b/km] 223cal 226/W 11.42/12.16kmph
16) 1km - 5:16(5:16/km) 132/135bpm [695b/km] 59cal 234/W 11.39/12.24kmph
5:26 20:17 20 50 20 50 20 50 20 50 20 50 20 50 21:02 5:16
riggys99
Good to hear you’re feeling better
Mark J 🇳🇿
Cheers. All very mild today.
riggys99
Good 😁

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 5:27 5:27 8:46 108 -120 947 162 0-168 204 -229 36/15
3.11 25:44 20:17 8:10 123 116-130 1004 170 166-186 227 178-321 14/32
3.17 26:04 20 5:25 136 130-141 737 185 182-186 349 321-371 0/1
3.26 26:53 49 9:02 142 138-145 1283 166 164-182 221 187-355 2/2
3.31 27:12 19 5:47 138 137-140 799 181 168-186 291 208-356 1/1
3.40 28:01 49 9:05 139 131-143 1263 166 162-186 216 180-357 0/0
3.46 28:20 19 5:32 137 131-142 759 185 182-186 322 235-356 1/1
3.55 29:09 49 9:03 142 137-145 1286 165 160-182 220 180-348 1/1
3.61 29:28 19 5:29 139 137-143 761 184 178-186 330 216-367 1/0
3.70 30:17 49 8:42 143 137-146 1244 166 162-182 229 199-368 0/0
3.76 30:36 19 5:26 140 137-145 760 185 176-186 321 218-352 2/1
3.86 31:25 49 8:34 143 138-147 1224 167 164-188 228 188-365 0/2
3.92 31:44 19 5:23 141 138-145 760 185 182-188 332 221-357 1/1
4.01 32:34 49 8:50 144 135-149 1272 166 162-182 224 184-356 0/0
6.49 53:33 21:00 8:27 128 121-138 1082 168 142-170 226 134-268 30/11
7.11 58:54 5:21 +1 8:37 132 123-135 1137 169 166-170 233 0-248 14/0
7.12 58:59 5 +1 10:16 129 129-129 1325 164 162-166 176 0-238 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    126 avge / 149 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    25 1.3% 8:31

  • Cadence Distribution

    169 avge / 188 max Stride Length: 116cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.7 168 7.1 59:00 8:15
    Walk 0.3 147 0 10 13:05
    Still 0.0 - - 1 -

  • Power Distribution

    229W (371 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:41 6:48 51.10% More
    800m 3:37 7:17 56.67% More
    1km 4:33 7:20 59.37% More
    Mile 7:25 7:25 63.13% More
    5k 24:39 7:56 62.78% More
    5 miles 40:34 8:07 62.30% More
    10k 50:53 8:11 62.06% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:19 7:19 63.95
    5km 24:21 7:50 63.53
    5M 40:20 8:04 62.65
    10km 50:47 8:10 62.18
    10M 1:24:06 8:25 61.72
    Half 1:51:58 8:33 61.22
    20M 2:55:20 8:46 61.23
    Mara 3:53:26 8:55 61.53

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