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Tue 18th Mar 2025 at 12:11pm by Mark J 🇳🇿

Run > Easy
  • showers
  • Time
    1:00:25
  • Miles
    7.57
  • Min/mi
    7:59
  • Pacing
    93%
  • WAVA
    64.26
  • Stride(cm)
    118
  • Cals
    626
  • Watts
    237
  • Cadence
    172
  • BPM
    125
  • %MHR
    72.5
  • B/mi
    1001
  • Asc(m)
    80
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

Another easy one today. Prefer running in these slightly lower temps, good for the HR. Bit of liquid cooling for the last two kms as well.

Aches: Right piriformis 1

Shoes: Asics NovaBlast 3

Activity temperature via POD 2: 17°C ~ 26°C
96 Training Load
-- from COROS

1) 1km - 5:20(5:20/km) 106/117bpm [565b/km] 43cal 201/W 11.25/12.08kmph
2) 10km - 49:16(4:56/km) 128/139bpm [631b/km] 523cal 242/W 12.18/13.64kmph
3) 1km - 4:50(4:50/km) 124/128bpm [600b/km] 49cal 226/W 12.39/13.59kmph
4) 0.18km - 59(5:34/km) 134/137bpm [745b/km] 11cal 254/W 10.79/11.43kmph
5:20 49:16 4:50 59
riggys99
Nicely done
Mark J 🇳🇿
Chur

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 5:20 5:20 8:35 105 -117 902 162 0-170 200 -251 45/29
6.83 54:35 49:15 7:56 128 115-139 1015 172 166-176 241 171-313 85/59
7.45 59:37 5:02 +1 8:08 124 121-129 1009 172 168-184 225 0-261 3/24
7.56 1:00:33 56 +1 8:47 134 129-137 1177 170 160-172 252 0-288 10/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    125 avge / 139 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    58 2.3% 8:27
    11 4.8% 10:07

  • Cadence Distribution

    172 avge / 184 max Stride Length: 118cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 171 7.6 1:00:34 8:00
    Still 0.1 - - 2 -

  • Power Distribution

    237W (313 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:51 7:27 46.65% More
    800m 3:45 7:33 54.73% More
    1km 4:42 7:34 57.58% More
    Mile 7:37 7:37 61.44% More
    5k 23:49 7:40 64.96% More
    5 miles 39:08 7:50 64.57% More
    10k 49:04 7:54 64.35% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:04 7:04 66.21
    5km 23:30 7:34 65.83
    5M 38:55 7:47 64.93
    10km 49:00 7:53 64.44
    10M 1:21:09 8:07 63.97
    Half 1:48:03 8:15 63.44
    20M 2:49:12 8:28 63.45
    Mara 3:45:17 8:36 63.76

Bespoke Fields

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