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Fri 14th Mar 2025 at 9:08am by Autumnleaves

Run > Easy
  • breezy
  • Time
    40:52
  • Miles
    4.01
  • Min/mi
    10:11
  • Pacing
    89.2%
  • WAVA
    56.28
  • Stride(cm)
    94
  • Cals
    407
  • Watts
    234
  • Cadence
    168
  • BPM
    136
  • %MHR
    73.3
  • B/mi
    1382
  • Asc(m)
    48
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

With Mr AL & Bonnie. Lovely morning, but this was harder than it should have been! Heart a bit high for the level of effort & pace involved. Mentally felt fine - but there we go!
1) 1mi - 10:37(10:37/mi) 130/141bpm [1381b/mi] 104cal 241/285W
2) 1mi - 9:45(9:45/mi) 138/143bpm [1345b/mi] 100cal 227/268W
3) 1mi - 9:58(9:58/mi) 136/142bpm [1355b/mi] 99cal 226/290W
4) 1mi - 10:29(10:29/mi) 138/140bpm [1446b/mi] 103cal 230/276W
5) 0.01mi - 4(10:45/mi) 138/139bpm [1483b/mi] 1cal 217/220W
10:37 9:45 9:58 10:29 4
Ness
Well done 👏
northernslowcoach
way to start the weekend :)
RRR-CAZ 🇬🇧
Well done 👍
Autumnleaves
Thanks

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.
0.13 1:35 1:35 +7 12:36 113 92-120 1424 165 160-170 243 162-282 5/0
0.25 3:03 1:28 11:44 123 118-127 1444 166 158-174 222 119-285 3/0
0.38 4:25 1:23 11:02 125 119-133 1380 167 160-170 247 157-285 4/5
0.50 5:43 1:18 10:22 136 132-139 1410 169 168-174 273 258-283 9/0
0.63 7:00 1:17 10:13 137 135-139 1399 169 168-172 240 225-259 3/0
0.75 8:14 1:14 9:56 135 134-137 1341 169 166-172 247 216-275 1/1
0.88 9:30 1:16 10:06 138 136-139 1394 171 168-174 256 236-274 3/0
1.00 10:44 1:14 9:51 139 137-141 1370 170 166-172 242 228-264 2/1
1.13 11:58 1:14 9:52 136 134-139 1342 169 168-170 230 226-237 0/2
1.25 13:10 1:12 9:36 137 135-139 1315 169 168-170 237 234-241 0/2
1.38 14:23 1:13 9:42 139 138-140 1349 169 168-172 235 231-238 0/2
1.50 15:36 1:13 9:44 138 137-140 1342 169 168-170 227 223-231 0/3
1.63 16:48 1:12 9:38 137 133-140 1321 170 168-172 225 206-246 0/4
1.75 18:11 1:23 +8 11:07 139 137-140 1546 170 166-172 250 229-268 3/1
1.88 19:27 1:15 10:03 141 140-142 1418 169 166-172 227 202-243 1/2
2.00 20:37 1:10 9:21 141 138-143 1318 169 166-170 206 188-219 0/8
2.13 21:44 1:07 8:56 137 135-139 1225 168 166-170 233 205-255 0/6
2.25 23:02 1:18 10:28 139 137-141 1455 169 166-172 241 215-281 4/1
2.38 24:17 1:15 9:57 140 137-142 1393 167 166-168 224 215-247 1/2
2.50 25:27 1:10 9:16 135 131-138 1252 167 164-168 204 191-224 0/9
2.63 27:02 1:35 +16 12:41 133 131-136 1686 167 162-170 243 207-254 2/1
2.75 28:16 1:15 9:56 134 132-134 1331 167 164-170 221 190-240 0/4
2.88 29:29 1:13 9:47 133 130-135 1300 168 166-172 243 213-290 4/1
3.00 30:51 1:22 10:53 138 135-141 1501 169 154-174 231 170-286 1/4
3.13 32:11 1:20 10:40 136 134-137 1450 169 164-172 239 213-276 4/2
3.25 33:25 1:14 9:52 137 135-139 1351 169 166-170 221 202-275 1/2
3.38 34:46 1:21 10:46 137 136-139 1475 168 162-170 240 227-263 5/0
3.50 36:04 1:19 10:30 138 137-139 1449 167 162-170 217 191-252 1/4
3.63 37:21 1:17 10:15 138 137-140 1414 168 162-172 238 203-261 2/1
3.75 38:38 1:17 10:15 139 138-140 1425 167 162-172 228 207-240 2/2
3.88 39:57 1:19 10:33 139 137-140 1466 169 166-172 232 219-240 1/1
4.00 41:20 1:23 11:00 139 138-140 1530 167 162-170 226 199-251 3/1
4.01 41:24 4 12:16 138 138-139 1694 166 166-166 217 214-220 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 143 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    21 1.9% 10:17

  • Cadence Distribution

    168 avge / 174 max Stride Length: 94cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.5 168 4 40:47 10:19
    Still 0.2 - - 6 -
    Pause 1.2 - - 31 -

  • Power Distribution

    234W (290 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 32 8:39 41.15% More
    200m 1:06 8:48 44.66% More
    400m 2:15 9:04 46.36% More
    800m 4:42 9:27 50.25% More
    1km 5:57 9:34 51.43% More
    Mile 9:45 9:45 52.70% More
    5k 31:25 10:07 56.62% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:53 8:53 57.82
    5km 30:52 9:56 57.62
    5M 52:05 10:25 55.27
    10km 1:06:07 10:38 54.20
    10M 1:51:32 11:09 53.15
    Half 2:30:04 11:27 52.37
    20M 3:58:53 11:57 50.69
    Mara 5:21:24 12:16 49.35

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