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Wed 12th Mar 2025 at 9:27am by Sunbed Athlete

Run > Easy
  • breezy
  • cold
  • Time
    30:00
  • Miles
    4.10
  • Min/mi
    7:19
  • Pacing
    86.2%
  • WAVA
    66.85
  • Stride(cm)
    117
  • Cals
    395
  • Cadence
    188
  • BPM
    143
  • %MHR
    86
  • B/mi
    1045
  • Asc(m)
    85
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Brae Toll and back 💨🥶🌤️😎
Stiff northern breeze to contend with on the way out, splendid on the way back albeit tired from last night’s shift 🥱😴
No change in the legs/right knee ☺️

1) 1mi - 7:19(7:19/mi) 129/137bpm [943b/mi] 87cal 8.21/8.97mph
2) 1mi - 7:28(7:28/mi) 142/151bpm [1060b/mi] 98cal 8.04/8.33mph
3) 1mi - 7:13(7:13/mi) 148/159bpm [1069b/mi] 98cal 8.31/8.87mph
4) 1mi - 7:15(7:15/mi) 153/158bpm [1110b/mi] 102cal 8.27/8.79mph
5) 0.1mi - 45(7:26/mi) 156/157bpm [1159b/mi] 10cal 8.07/7.95mph
7:19 7:28 7:13 7:15 45

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.13 56 56 7:30 111 90-126 833 189 186-192 0/0
0.25 1:49 52 6:58 129 123-132 899 188 184-194 0/0
0.38 2:43 55 7:17 132 131-134 962 186 184-188 0/0
0.50 3:39 56 7:25 132 131-133 979 186 184-186 0/0
0.63 4:34 55 7:23 132 130-133 974 187 186-188 0/0
0.75 5:30 56 7:24 131 131-132 970 186 184-188 0/0
0.88 6:24 55 7:19 134 133-135 980 188 186-192 0/0
1.00 7:19 54 7:15 135 134-137 980 189 186-194 0/0
1.13 8:13 54 7:16 136 133-138 988 188 184-192 0/0
1.25 9:09 55 7:22 136 134-137 1001 187 184-190 0/0
1.38 10:05 57 7:32 136 135-138 1025 185 182-188 0/0
1.50 11:02 57 7:39 139 134-145 1062 186 184-188 0/0
1.63 11:59 57 7:36 147 145-149 1116 186 184-188 0/0
1.75 12:55 55 7:23 146 143-150 1079 187 186-190 0/0
1.88 13:51 56 7:26 146 144-149 1085 186 184-188 0/0
2.00 14:47 56 7:28 148 147-149 1106 186 184-188 0/0
2.13 16:19 1:32 +30 12:17 146 133-159 1794 190 186-194 0/0
2.25 17:13 54 7:14 146 145-147 1057 188 186-190 24/9
2.38 18:07 54 7:10 147 147-148 1053 188 186-192 36/22
2.50 19:00 54 7:09 149 147-150 1066 187 184-188 9/6
2.63 19:52 52 6:56 148 147-149 1026 188 188-188 5/3
2.75 20:45 53 7:01 151 147-152 1060 189 188-194 6/11
2.88 21:36 51 6:49 148 146-150 1009 189 188-190 2/9
3.00 22:32 56 7:27 151 148-153 1124 188 184-192 1/9
3.13 23:28 56 7:30 151 150-152 1132 188 186-190 13/11
3.25 24:20 52 6:56 151 150-154 1046 188 184-192 7/1
3.38 25:13 53 7:05 152 151-155 1076 189 188-190 1/10
3.50 26:05 51 6:50 152 150-153 1040 188 186-190 2/4
3.63 26:59 54 7:12 154 151-157 1108 187 184-188 2/6
3.75 27:53 55 7:18 154 153-156 1123 188 184-190 1/10
3.88 28:49 56 7:25 154 153-156 1142 186 184-188 8/5
4.00 29:48 59 7:49 156 155-158 1220 187 184-190 10/8
4.10 30:33 45 7:36 156 155-157 1186 187 184-188 6/7

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 159 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    18 11.5% 7:58
    18 15.6% 7:22

  • Cadence Distribution

    188 avge / 194 max Stride Length: 117cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.2 187 4.1 29:59 7:26
    Still 0.2 - - 4 -
    Pause 1.6 - - 30 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:43 6:53 49.49% More
    800m 3:27 6:57 58.02% More
    1km 4:21 7:00 60.59% More
    Mile 7:04 7:04 64.39% More
    5k 23:10 7:27 65.14% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:43 6:43 67.70
    5km 22:21 7:12 67.50
    5M 37:01 7:24 66.51
    10km 46:37 7:30 65.96
    10M 1:17:11 7:43 65.45
    Half 1:42:46 7:51 64.88
    20M 2:40:56 8:03 64.84
    Mara 3:34:16 8:11 65.12
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