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Sun 16th Mar 2025 at 9:01am by Craig

Run > Easy
  • Time
    1:29:42
  • Miles
    10.24
  • Min/mi
    8:46
  • Pacing
    91.9%
  • WAVA
    53.88
  • Stride(cm)
    106
  • Cals
    1149
  • Watts
    358
  • Cadence
    173
  • BPM
    130
  • %MHR
    70
  • B/mi
    1141
  • Asc(m)
    168
  • Hillscore
    14
  • Surface
    Road

Notes & Comments

Easy run keeping HR < 130bpm

8.46mm

EL = 125

Weekly EL = 1234

Ratio of sub-threshold:easy = 36:64 (by time)

1) 1mi - 8:22(8:22/mi) 129/137bpm [1079b/mi] 113cal 368/453W
2) 1mi - 8:53(8:53/mi) 130/139bpm [1154b/mi] 116cal 355/478W
3) 1mi - 9:00(9:00/mi) 131/140bpm [1179b/mi] 117cal 338/464W
4) 1mi - 8:41(8:41/mi) 132/137bpm [1147b/mi] 114cal 357/454W
5) 1mi - 9:01(9:01/mi) 131/138bpm [1182b/mi] 115cal 357/461W
6) 1mi - 8:43(8:43/mi) 130/137bpm [1132b/mi] 109cal 370/529W
7) 1mi - 8:33(8:33/mi) 130/135bpm [1111b/mi] 105cal 348/445W
8) 1mi - 8:44(8:44/mi) 131/136bpm [1144b/mi] 112cal 377/487W
9) 1mi - 8:55(8:55/mi) 129/137bpm [1150b/mi] 107cal 340/446W
10) 1mi - 8:40(8:40/mi) 129/137bpm [1119b/mi] 113cal 365/475W
11) 0.24mi - 2:11(9:10/mi) 133/136bpm [1219b/mi] 28cal 389/435W
8:22 8:53 9:00 8:41 9:01 8:43 8:33 8:44 8:55 8:40 2:11

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.
0.50 4:09 4:09 8:17 125 67-137 1036 173 80-178 364 32-453 10/8
1.00 8:21 4:13 8:26 133 128-137 1121 174 172-176 372 342-419 8/5
1.50 12:51 4:30 9:00 132 125-139 1187 173 168-178 366 313-478 15/9
2.00 17:14 4:23 8:46 129 114-139 1130 173 168-178 343 236-438 10/21
2.50 21:58 4:44 9:28 131 123-140 1240 170 110-178 346 156-464 18/4
3.00 26:14 4:16 8:32 131 126-135 1117 174 170-176 328 264-384 3/17
3.50 30:30 4:17 8:33 132 127-137 1129 175 170-178 368 301-454 17/8
4.00 34:55 4:25 8:50 131 127-135 1156 173 170-176 347 303-417 11/7
4.50 39:24 4:29 8:57 132 124-138 1182 173 170-176 366 271-440 15/8
5.00 43:56 4:33 9:05 131 124-135 1191 173 170-174 349 296-461 15/5
5.50 48:24 4:27 8:54 130 124-135 1158 173 164-176 375 284-529 16/8
6.00 52:39 4:15 8:31 130 123-137 1106 175 170-178 365 291-398 3/11
6.50 56:57 4:18 8:37 131 122-135 1128 173 172-176 354 281-445 11/18
7.00 1:01:12 4:14 8:29 129 125-135 1094 174 172-176 343 319-364 2/12
7.50 1:05:37 4:25 8:51 132 127-136 1167 174 170-176 393 351-487 16/4
8.00 1:09:56 4:19 8:38 130 123-136 1122 173 172-176 360 320-408 3/10
8.50 1:14:38 4:42 9:24 128 120-135 1203 167 122-176 340 204-446 19/22
9.00 1:18:51 4:13 8:26 130 125-137 1095 173 170-176 341 291-418 5/19
9.50 1:23:07 4:16 8:32 127 119-133 1084 173 168-176 346 254-453 8/17
10.00 1:27:31 4:24 8:49 130 125-137 1146 171 166-174 384 309-475 16/7
10.24 1:29:42 2:11 9:11 133 130-136 1222 171 166-174 389 327-435 7/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    130 avge / 140 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    20 2.2% 9:01
    18 4.7% 10:51
    16 1.5% 8:56
    16 3.0% 8:56
    16 2.8% 9:51
    14 3.6% 9:16

  • Cadence Distribution

    173 avge / 178 max Stride Length: 106cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.2 173 10.2 1:28:58 8:44
    Walk 0.8 118 0 44 16:50

  • Power Distribution

    358W (529 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:59 8:00 40.40% More
    800m 4:05 8:12 45.91% More
    1km 5:05 8:11 48.38% More
    Mile 8:17 8:17 51.03% More
    5k 26:39 8:35 53.10% More
    5 miles 43:32 8:42 52.92% More
    10k 54:13 8:43 53.01% More
    10 miles 1:27:30 8:45 53.87% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:11 7:11 58.87
    5km 24:35 7:55 57.58
    5M 41:12 8:14 55.91
    10km 52:09 8:24 55.11
    10M 1:27:25 8:45 53.92
    Half 1:57:12 8:57 53.04
    20M 3:05:30 9:17 52.34
    Mara 4:08:41 9:30 52.15

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