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Fri 14th Mar 2025 at 9:09am by Sunbed Athlete

Run > Easy
  • breezy
  • cold
  • Time
    30:00
  • Miles
    4.16
  • Min/mi
    7:13
  • Pacing
    94.1%
  • WAVA
    67.79
  • Stride(cm)
    118
  • Cals
    370
  • Cadence
    188
  • BPM
    134
  • %MHR
    80.9
  • B/mi
    968
  • Asc(m)
    150
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

Brae Toll and back 🌤️💨🥶😎

Finished the week on 29.5 miles 🤗
Managed 12 days in a row, up to today but taking a rest day tomorrow due to footballing duties. Still a good bit to go to where I was before the months of injuries but also know I might not get back to where I was.

One day at a time. Legs and body in general very tired from shift last night 🥱😴

1) 1mi - 7:17(7:17/mi) 130/137bpm [948b/mi] 87cal 8.23/9.02mph
2) 1mi - 7:13(7:13/mi) 130/136bpm [938b/mi] 86cal 8.32/8.91mph
3) 1mi - 7:03(7:03/mi) 136/146bpm [959b/mi] 88cal 8.51/9.16mph
4) 1mi - 7:16(7:16/mi) 140/161bpm [1017b/mi] 93cal 8.26/8.81mph
5) 0.16mi - 1:12(7:27/mi) 150/154bpm [1118b/mi] 16cal 8.05/7.97mph
7:17 7:13 7:03 7:16 1:12
Velociraptor
Fingers firmly crossed, it sounds as if your return might be going to stick this time.
Sunbed Athlete
Everything crossed 🤞 ☺️

Map
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0mi in 0

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 55 55 7:23 108 93-125 798 181 116-194 0/0
0.25 1:49 53 7:05 130 125-134 921 188 188-190 0/0
0.38 2:43 54 7:14 134 133-135 969 188 184-190 0/0
0.50 3:39 56 7:30 136 135-137 1021 186 182-188 0/0
0.63 4:35 56 7:27 136 135-137 1013 189 186-192 0/0
0.75 5:30 55 7:19 136 134-137 995 189 186-192 0/0
0.88 6:24 54 7:15 132 123-137 956 190 188-192 0/0
1.00 7:18 54 7:12 125 121-127 900 190 188-192 0/0
1.13 8:12 54 7:12 124 122-127 893 191 188-192 0/0
1.25 9:07 54 7:15 129 121-135 936 190 188-192 0/0
1.38 10:03 56 7:28 130 129-131 971 188 186-190 0/0
1.50 10:59 57 7:33 133 130-134 1005 188 188-190 88/0
1.63 11:54 55 7:21 132 131-133 970 189 188-190 15/0
1.75 12:41 47 6:16 131 129-132 821 191 190-194 7/0
1.88 13:36 55 7:16 133 131-134 967 190 190-190 3/84
2.00 14:31 55 7:20 132 130-134 967 189 188-192 11/28
2.13 15:24 53 7:04 133 131-134 939 189 188-190 18/9
2.25 16:18 54 7:11 133 130-134 955 189 188-190 9/1
2.38 17:12 54 7:15 139 130-146 1008 189 188-190 1/3
2.50 18:08 56 7:31 138 135-140 1036 186 184-190 9/2
2.63 19:11 1:03 +12 8:21 139 136-140 1160 183 116-194 3/4
2.75 20:03 52 6:54 138 137-140 953 191 188-194 1/13
2.88 20:54 52 6:52 135 126-139 928 192 188-196 1/6
3.00 21:48 54 7:11 133 128-136 956 190 188-192 10/3
3.13 22:43 55 7:21 136 134-138 1000 189 178-192 17/26
3.25 23:36 53 7:02 135 133-137 949 188 186-194 9/15
3.38 24:29 53 7:06 137 136-137 974 190 188-192 10/2
3.50 25:21 51 6:51 137 135-139 938 190 188-192 5/6
3.63 26:15 54 7:13 138 136-140 995 190 188-192 4/8
3.75 27:09 54 7:11 138 137-139 991 189 186-190 5/3
3.88 28:03 54 7:13 140 130-158 1010 188 188-190 2/0
4.00 29:03 1:00 8:03 155 151-161 1248 188 186-190 7/9
4.13 30:00 57 7:32 150 148-152 1130 188 186-190 11/11
4.16 30:15 15 7:37 149 148-150 1134 187 186-190 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 161 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    33 6.1% 7:01
    23 10.3% 7:19
    17 8.3% 7:16
    11 7.5% 7:35

  • Cadence Distribution

    188 avge / 196 max Stride Length: 118cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.2 189 4.2 30:00 7:13
    Walk 0.8 116 0 15 46:40

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:40 6:43 50.79% More
    800m 3:27 6:56 58.12% More
    1km 4:21 7:00 60.67% More
    Mile 7:02 7:02 64.60% More
    5k 22:25 7:13 67.32% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:37 6:37 68.72
    5km 22:01 7:05 68.53
    5M 36:27 7:17 67.54
    10km 45:54 7:23 66.99
    10M 1:16:01 7:36 66.45
    Half 1:41:12 7:44 65.89
    20M 2:38:29 7:55 65.84
    Mara 3:31:00 8:03 66.13
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