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Wed 12th Mar 2025 at 7:08am by RRR-CAZ 🇬🇧

Run > Tempo
  • cold
  • Time
    1:13:56
  • Miles
    9.03
  • Min/mi
    8:11
  • Pacing
    87.7%
  • WAVA
    64.40
  • Stride(cm)
    110
  • Cals
    929
  • Watts
    316
  • Cadence
    179
  • BPM
    128
  • %MHR
    74.9
  • B/mi
    1048
  • Asc(m)
    61
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

🏃‍♂️ 1.5 mile warm up then rolling 800s finish with 0.5 mile cool down.
1) 1mi - 9:20(9:20/mi) 110/122bpm [1027b/mi] 102cal 275/323W
2) 0.5mi - 4:30(8:59/mi) 112/114bpm [1006b/mi] 50cal 280/300W
3) 0.5mi - 3:46(7:32/mi) 127/131bpm [957b/mi] 49cal 326/348W
4) 0.5mi - 4:08(8:15/mi) 128/132bpm [1056b/mi] 53cal 312/360W
5) 0.5mi - 3:45(7:29/mi) 132/135bpm [989b/mi] 50cal 332/387W
6) 0.5mi - 4:05(8:10/mi) 132/135bpm [1079b/mi] 54cal 335/389W
7) 0.5mi - 3:44(7:28/mi) 136/138bpm [1016b/mi] 51cal 327/381W
8) 0.5mi - 3:59(7:58/mi) 129/133bpm [1027b/mi] 50cal 325/356W
9) 0.5mi - 3:51(7:42/mi) 136/139bpm [1048b/mi] 52cal 342/409W
10) 0.5mi - 3:58(7:55/mi) 134/137bpm [1061b/mi] 52cal 320/377W
11) 0.5mi - 3:58(7:55/mi) 134/139bpm [1061b/mi] 52cal 333/398W
12) 0.5mi - 4:13(8:26/mi) 131/138bpm [1104b/mi] 53cal 325/462W
13) 0.5mi - 3:58(7:55/mi) 134/135bpm [1061b/mi] 52cal 333/372W
14) 0.5mi - 4:02(8:04/mi) 132/134bpm [1065b/mi] 51cal 319/363W
15) 0.5mi - 3:45(7:30/mi) 134/138bpm [1006b/mi] 48cal 322/361W
16) 0.5mi - 4:02(8:04/mi) 133/136bpm [1073b/mi] 51cal 324/356W
17) 0.5mi - 4:37(9:15/mi) 129/131bpm [1193b/mi] 56cal 286/366W
18) 0.03mi - 17(8:58/mi) 129/130bpm [1156b/mi] 3cal 316/353W
9:20 4:30 3:46 4:08 3:45 4:05 3:44 3:59 3:51 3:58 3:58 4:13 3:58 4:02 3:45 4:02 4:37 17
Rosehip
nice miles
Sombrero
V nicely done!
alpenrose
Good work :)

Map
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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.
1.00 9:19 9:19 9:19 110 75-122 1024 175 106-196 275 76-323 10/10
1.50 13:48 4:29 8:59 112 110-114 1006 174 122-180 280 227-300 3/7
2.00 17:33 3:45 7:32 127 114-131 957 184 120-190 326 234-348 2/6
2.50 21:40 4:07 8:15 128 125-132 1056 174 0-184 312 87-360 4/4
3.00 25:25 3:45 7:30 132 127-135 989 180 0-188 330 87-387 4/8
3.50 29:30 4:05 8:10 132 129-135 1079 176 0-190 334 94-389 13/1
4.00 33:46 4:17 +1 8:34 136 124-138 1166 176 0-190 328 0-381 4/7
4.49 37:45 3:59 7:58 129 122-133 1027 177 0-192 323 0-356 6/5
4.99 41:36 3:51 7:42 136 131-139 1047 184 122-190 342 253-409 8/3
5.49 45:33 3:57 7:55 134 129-137 1061 177 120-186 320 296-377 3/5
5.99 49:30 3:57 7:55 134 129-139 1062 181 0-190 334 98-398 9/6
6.49 53:43 4:13 8:26 131 122-138 1104 178 0-190 324 82-462 14/10
6.99 57:41 3:57 7:55 134 132-135 1061 179 0-188 331 82-372 10/6
7.49 1:01:42 4:01 8:04 132 131-134 1066 176 120-184 319 254-363 3/4
7.99 1:05:26 3:44 7:30 134 130-138 1005 181 120-188 322 228-361 2/9
8.49 1:09:28 4:02 8:05 133 129-136 1075 176 0-184 324 264-356 3/4
8.99 1:14:06 4:38 +1 9:17 129 127-131 1197 169 0-180 287 0-366 10/6
9.02 1:14:24 18 +2 9:37 129 128-130 1240 158 0-180 310 167-353 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    128 avge / 139 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    15 1.9% 8:13
    12 1.7% 8:12

  • Cadence Distribution

    179 avge / 196 max Stride Length: 110cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.6 179 8.9 1:12:42 8:14
    Walk 1.7 119 0.1 1:15 8:46
    Pause 0.7 - - 33 -

  • Power Distribution

    316W (462 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:49 7:17 48.41% More
    800m 3:42 7:26 56.43% More
    1km 4:42 7:33 58.61% More
    Mile 7:42 7:42 61.93% More
    5k 24:42 7:57 63.73% More
    5 miles 39:58 8:00 64.37% More
    10k 49:33 7:59 64.88% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:10 7:10 66.58
    5km 23:52 7:41 65.93
    5M 39:31 7:54 65.09
    10km 49:45 8:00 64.63
    10M 1:22:23 8:14 64.19
    Half 1:49:41 8:22 63.69
    20M 2:51:45 8:35 63.73
    Mara 3:48:40 8:44 64.06
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