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Fri 14th Mar 2025 at 2:25pm by Mark J 🇳🇿

Run > Easy
  • Time
    1:01:11
  • Miles
    7.52
  • Min/mi
    8:08
  • Pacing
    96.3%
  • WAVA
    63.02
  • Stride(cm)
    118
  • Cals
    707
  • Watts
    233
  • Cadence
    168
  • BPM
    135
  • %MHR
    78
  • B/mi
    1097
  • Asc(m)
    82
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Third base run on my down week. Decided to have have a tweak and then test of some new data screens following yesterday's "Hot Seat" coaching session. The object of the exercise, to change the metrics I'm viewing and group them in a slightly more logical order to be able to drill in closer to the desired targets around HR and Power.

Overall successful, although there is one that didn't return the info I was expecting. Another tweak required. But it was good to have a really easy run to be able to concentrate on scrolling through the new screes=ns to get used to them and decide if they were worthwhile or not.

No aches and pains of any note. Great!

Shoes: Asics GlideRide 3

Activity temperature via POD 2: 23°C ~ 29°C
132 Training Load
-- from COROS

1) 1km - 5:21(5:21/km) 117/130bpm [626b/km] 50cal 209/W 11.22/11.8kmph
2) 10km - 50:13(5:01/km) 136/145bpm [683b/km] 589cal 234/W 11.95/13.69kmph
3) 1km - 5:06(5:06/km) 139/142bpm [709b/km] 62cal 245/W 11.76/12.12kmph
4) 0.1km - 31(5:19/km) 138/139bpm [735b/km] 6cal 224/W 11.27/11.84kmph
5:21 50:13 5:06 31
Fenland Flier
Great pacing.
Mark J 🇳🇿
Oh yeah, was pretty sharp in between the warm and cool down k's. Hadn't noticed how tight it was. Cheers.

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 5:21 5:21 8:37 117 -130 1008 161 0-168 207 -229 40/18
6.83 55:34 50:13 8:05 136 124-145 1099 168 162-174 234 168-343 85/91
7.45 1:00:45 5:11 +1 8:22 139 136-142 1163 169 166-170 244 0-258 16/0
7.51 1:01:15 30 +1 8:34 138 137-139 1181 168 158-170 219 0-241 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    135 avge / 145 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    27 1.5% 8:16

  • Cadence Distribution

    168 avge / 174 max Stride Length: 118cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 168 7.5 1:01:16 8:09
    Still 0.0 - - 1 -

  • Power Distribution

    233W (343 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:56 7:45 44.83% More
    800m 3:54 7:50 52.73% More
    1km 4:53 7:52 55.39% More
    Mile 7:57 7:57 58.83% More
    5k 24:58 8:02 61.96% More
    5 miles 40:22 8:04 62.60% More
    10k 50:12 8:05 62.90% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:13 7:13 64.84
    5km 23:58 7:43 64.55
    5M 39:42 7:56 63.65
    10km 49:59 8:03 63.17
    10M 1:22:46 8:17 62.72
    Half 1:50:12 8:25 62.20
    20M 2:52:33 8:38 62.21
    Mara 3:49:45 8:46 62.52

Bespoke Fields

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