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Mon 17th Mar 2025 at 11:26am by Goofee

Run > General
  • breezy
  • cold
  • Time
    1:20:14
  • Miles
    7.78
  • Min/mi
    10:19
  • Pacing
    84.1%
  • WAVA
    51.69
  • Stride(cm)
    96
  • Cals
    961
  • Watts
    297
  • Cadence
    163
  • BPM
    128
  • %MHR
    77.7
  • B/mi
    1322
  • Asc(m)
    216
  • Hillscore
    10
  • Surface
    Mixed

Notes & Comments

First test of easy intervals. Unfortunately still carrying a lot of fatigue from Saturday's hills, hammies and glutes particularly feeling unhappy. Did 4 x 1000m on Nunhide Lane but even easy pace felt a bit uncomfortable. Have been feeling as if i'm not recovering properly for a couple of weeks now so will take a few days full rest.

1) 1km - 5:57(5:57/km) 118/125bpm [701b/km] 72cal 296/325W
2) 1km - 6:22(6:22/km) 128/137bpm [815b/km] 83cal 315/425W
3) 1km - 6:48(6:48/km) 128/134bpm [871b/km] 83cal 282/352W
4) 0.89km - 5:37(6:19/km) 127/141bpm [803b/km] 70cal 257/359W
5) 1km - 5:36(5:36/km) 137/140bpm [768b/km] 75cal 334/421W
6) 0.24km - 2:21(9:47/km) 116/139bpm [1135b/km] 19cal 153/301W
7) 1km - 5:39(5:39/km) 135/140bpm [763b/km] 75cal 341/462W
8) 0.24km - 2:14(9:28/km) 118/136bpm [1117b/km] 17cal 147/309W
9) 1km - 5:39(5:39/km) 135/141bpm [763b/km] 75cal 333/429W
10) 0.25km - 2:38(10:35/km) 118/138bpm [1248b/km] 21cal 164/310W
11) 1km - 5:25(5:25/km) 131/136bpm [709b/km] 71cal 314/382W
12) 1km - 6:49(6:49/km) 124/136bpm [844b/km] 74cal 267/345W
13) 1km - 7:05(7:05/km) 134/142bpm [949b/km] 88cal 357/425W
14) 1km - 6:23(6:23/km) 130/140bpm [830b/km] 76cal 304/353W
15) 0.91km - 5:40(6:15/km) 125/131bpm [781b/km] 62cal 297/327W
5:57 6:22 6:48 5:37 5:36 2:21 5:39 2:14 5:39 2:38 5:25 6:49 7:05 6:23 5:40
Velociraptor
Well done :) Sounds like a few days off might be wise. I've got EIM pencilled in for autumn marathon training.
Goofee
Thanks for mentioning the book in your blog, V'rap, I think it's going to be a useful basis for me. Will follow your autumn training with (even more) interest!

Map
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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 5:57 5:57 9:34 118 81-125 1129 166 0-176 296 0-325 1/16
1.24 12:19 6:22 10:15 128 120-137 1312 164 0-174 315 0-425 23/7
1.86 19:06 6:48 10:56 128 121-134 1401 162 146-170 282 240-352 13/6
2.42 24:43 5:36 10:10 127 112-141 1290 162 0-180 256 0-359 4/45
3.04 30:19 5:36 9:02 137 128-140 1238 174 0-180 334 119-421 13/10
3.18 32:39 2:20 15:48 116 99-139 1832 124 0-176 153 63-301 0/7
3.80 38:18 5:39 9:06 135 105-140 1228 176 160-184 341 156-462 16/9
3.95 40:31 2:13 15:13 118 105-136 1796 118 0-176 147 0-309 1/6
4.57 46:10 5:39 9:06 135 109-141 1229 174 0-178 333 0-429 14/9
4.73 48:48 2:37 16:57 118 104-138 2001 110 0-176 164 0-310 5/1
5.35 54:12 5:25 8:43 131 105-136 1143 175 100-178 314 114-382 2/15
5.97 1:01:01 6:48 10:58 124 108-136 1359 155 0-174 267 0-345 8/5
6.59 1:08:05 7:04 11:24 134 127-142 1528 162 158-166 357 257-425 51/0
7.21 1:14:28 6:22 10:16 130 126-140 1335 163 158-170 304 279-353 8/3
7.77 1:20:08 5:40 +1 10:05 125 119-131 1260 162 154-168 297 249-327 4/19

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    128 avge / 142 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    59 3.2% 10:55
    15 7.9% 11:38
    12 4.1% 10:01

  • Cadence Distribution

    163 avge / 184 max Stride Length: 96cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 93.4 167 7.5 1:14:57 10:00
    Walk 6.6 104 0.3 5:16 18:39
    Still 0.0 - - 1 -

  • Power Distribution

    297W (462 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:03 8:17 43.10% More
    800m 4:18 8:39 49.28% More
    1km 5:25 8:44 51.62% More
    Mile 9:28 9:28 51.38% More
    5k 31:18 10:04 51.17% More
    5 miles 50:51 10:10 51.51% More
    10k 1:03:47 10:16 51.34% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:07 9:07 53.39
    5km 30:19 9:45 52.81
    5M 50:13 10:03 52.16
    10km 1:03:13 10:10 51.81
    10M 1:44:42 10:28 51.47
    Half 2:19:23 10:38 51.09
    20M 3:38:17 10:55 51.15
    Mara 4:50:37 11:06 51.43

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