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Fri 14th Mar 2025 at 6:00pm by tipsku

Run > Strides

breezy

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Time
47:05
Miles
5.13
Min/mi
9:11
Pacing
87.9%
WAVA
53.25
Stride(cm)
97
Cals
418
Cadence
180
BPM
138
%MHR
75.1
B/mi
1269
Asc(m)
46
Hillscore
4
Surface
Road

Notes & Comments

P&D w7 D5: 5 miles easy with 6x 30 s strides
15 min warm up on the cycle path, then 2x 30 sec strides on the flat in Pflaumenallee, easy jog through the park in Stünz, 3x 30 sec uphill on Pommernstraße and finally 1x 30 sec downhill Oststraße, 2 km cool down.

nice and easy mostly, not wanting to do too much before tomorrow.

1) 0.62mi - 5:51(9:24/mi) 126/137bpm [1185b/mi] 49cal
2) 0.62mi - 5:46(9:17/mi) 136/141bpm [1263b/mi] 52cal
3) 0.62mi - 5:24(8:42/mi) 141/155bpm [1227b/mi] 51cal
4) 0.62mi - 6:11(9:57/mi) 137/155bpm [1363b/mi] 53cal
5) 0.62mi - 5:38(9:05/mi) 145/161bpm [1316b/mi] 53cal
6) 0.62mi - 5:51(9:25/mi) 142/160bpm [1337b/mi] 52cal
7) 0.62mi - 5:24(8:42/mi) 141/157bpm [1226b/mi] 47cal
8) 0.62mi - 5:34(8:57/mi) 139/146bpm [1244b/mi] 48cal
9) 0.16mi - 1:26(9:11/mi) 141/143bpm [1296b/mi] 13cal

5:51 5:46 5:24 6:11 5:38 5:51 5:24 5:34 1:26

	Velociraptor Well done
	riggys99 Nice set of strides always good to do some uphill and down hill

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Multigraph

Pace
Elev
Cadence
Stride
HR
B/mi

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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.
0.25	2:25	2:25	9:41	116 73-129	1124	175 110-194	6/1
0.50	4:46	2:21	9:24	132 127-137	1241	177 172-180	7/2
0.75	7:02	2:16	9:02	135 128-141	1220	180 178-184	7/5
1.00	9:22	2:20	9:21	135 131-138	1262	178 174-180	7/1
1.25	11:41	2:19	9:17	137 133-141	1272	179 178-184	4/5
1.50	14:02	2:21	9:23	140 136-143	1314	179 174-184	6/3
1.75	16:08	2:06	8:25	140 132-152	1179	185 178-200	3/6
2.00	18:25	2:17	9:06	145 136-155	1321	183 176-200	4/3
2.25	20:53	2:28	9:52	134 130-140	1321	179 174-180	5/3
2.50	23:20	2:27	9:48	136 128-142	1332	179 176-182	6/3
2.75	25:32	2:13	8:51	143 128-161	1265	184 170-204	3/4
3.00	27:49	2:16	9:05	146 134-158	1326	183 174-204	5/1
3.25	30:06	2:18	9:10	151 140-160	1385	183 174-202	9/0
3.50	32:33	2:27	9:48	141 133-149	1381	180 176-186	5/4
3.75	34:55	2:22	9:26	135 128-140	1274	180 176-182	2/7
4.00	36:59	2:04	8:15	144 131-157	1189	185 178-206	1/8
4.25	39:14	2:15	9:01	139 134-143	1253	181 178-190	3/7
4.50	41:25	2:11	8:44	140 137-144	1222	181 178-184	1/7
4.75	43:41	2:16	9:05	140 137-146	1272	180 176-190	2/4
5.00	46:16	2:35 +21	10:19	138 128-144	1424	181 118-188	5/7
5.13	47:26	1:10	9:15	141 138-143	1304	179 176-184	2/1

Further Analysis

Pace Distribution
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Heart Rate Distribution
138 avge / 161 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

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Climb	Gradient	Min/mi
19	1.2%	9:20
18	1.3%	9:13

Cadence Distribution
180 avge / 206 max Stride Length: 97cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	99.2	180	5.1	47:02	9:15
Walk	0.1	120	0	3	41:47
Pause	0.7	-	-	21	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:45	46.84%	More
800m	4:13	8:30	47.20%	More
1km	5:20	8:34	48.71%	More
Mile	8:39	8:39	50.88%	More
5k	28:20	9:07	52.97%	More
5 miles	46:07	9:13	52.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:19	8:19	52.96
5km	27:40	8:54	54.24
5M	45:49	9:10	53.34
10km	57:41	9:17	52.89
10M	1:35:32	9:33	52.52
Half	2:07:11	9:43	52.13
20M	3:19:10	9:58	51.90
Mara	4:25:11	10:07	51.46

Bespoke Fields

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Borg Rating of Perceived Exertion

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2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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