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Tue 18th Mar 2025 at 9:18am by Llamadance

Run > Recovery Run
  • Time
    1:07:01
  • Miles
    6.90
  • Min/mi
    9:43
  • Pacing
    80.3%
  • WAVA
    51.60
  • Stride(cm)
    100
  • Cals
    609
  • Watts
    200
  • Cadence
    166
  • BPM
    130
  • %MHR
    70.5
  • B/mi
    1267
  • Asc(m)
    188
  • Hillscore
    17
  • Surface
    Road

Notes & Comments

easy with 5*30s downhill strides at end

1) 1km - 5:43(5:43/km) 115/126bpm [657b/km] 47cal 84/90rpm 205/249W 10.5/12.49kmph
2) 1km - 5:41(5:41/km) 123/129bpm [699b/km] 50cal 83/85rpm 204/226W 10.56/11.16kmph
3) 1km - 5:28(5:28/km) 124/130bpm [677b/km] 48cal 84/86rpm 206/232W 10.98/11.52kmph
4) 1km - 6:20(6:20/km) 126/131bpm [798b/km] 54cal 82/86rpm 194/224W 9.48/10.37kmph
5) 1km - 5:42(5:42/km) 125/130bpm [712b/km] 45cal 83/86rpm 193/226W 10.54/10.98kmph
6) 1km - 6:22(6:22/km) 129/135bpm [822b/km] 54cal 82/85rpm 202/234W 9.42/10.98kmph
7) 1km - 6:09(6:09/km) 127/136bpm [782b/km] 49cal 83/86rpm 185/213W 9.75/10.19kmph
8) 1km - 6:09(6:09/km) 126/134bpm [775b/km] 48cal 82/85rpm 190/220W 9.75/10.58kmph
9) 1km - 7:50(7:50/km) 140/148bpm [1096b/km] 77cal 81/84rpm 199/253W 7.66/10.73kmph
10) 1km - 6:24(6:24/km) 145/162bpm [927b/km] 67cal 83/103rpm 212/370W 9.38/21.46kmph
11) 1km - 4:32(4:32/km) 153/165bpm [694b/km] 53cal 88/102rpm 217/336W 13.23/20.23kmph
12) 0.11km - 42(6:17/km) 135/136bpm [847b/km] 17cal 82/83rpm 197/212W 9.55/10.4kmph
5:43 5:41 5:28 6:20 5:42 6:22 6:09 6:09 7:50 6:24 4:32 42

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.
0.25 2:25 2:25 9:42 110 65-125 1066 169 166-178 221 195-250 3/2
0.50 4:40 2:15 8:59 121 115-126 1088 167 164-180 189 164-219 4/10
0.75 6:56 2:15 9:02 119 114-124 1074 167 166-172 210 187-225 1/3
1.00 9:15 2:19 9:18 123 121-127 1143 167 164-170 206 191-230 4/0
1.25 11:28 2:12 8:50 124 120-129 1095 167 166-168 197 180-215 0/8
1.50 13:35 2:08 8:31 122 116-128 1039 169 166-172 204 181-233 0/10
1.75 15:46 2:11 8:44 124 120-128 1084 168 162-170 204 183-234 0/7
2.00 18:18 2:31 10:06 127 124-131 1282 165 162-170 205 183-233 4/1
2.25 20:43 2:25 9:40 125 123-129 1209 166 162-172 192 173-223 4/4
2.50 23:21 2:38 10:32 127 123-131 1338 164 158-172 190 151-227 7/0
2.75 25:41 2:20 9:20 125 118-130 1166 167 164-172 183 166-212 0/7
3.00 27:58 2:17 9:08 124 118-129 1133 167 164-172 203 181-229 4/4
3.25 30:11 2:13 8:54 126 124-130 1121 167 164-170 203 184-229 0/4
3.50 32:44 2:32 10:08 129 123-132 1308 165 162-170 209 177-238 6/0
3.75 35:31 2:47 11:09 130 127-136 1450 163 160-168 194 166-233 11/0
4.00 38:06 2:35 10:20 130 124-136 1344 164 162-166 180 161-203 8/0
4.25 40:29 2:23 9:32 124 122-126 1183 167 164-172 189 162-216 0/3
4.50 42:59 2:30 9:59 126 124-128 1258 164 162-168 195 178-222 3/1
4.75 45:34 2:36 10:23 128 123-134 1329 164 160-170 185 165-209 11/4
5.00 47:51 2:17 9:06 124 122-127 1129 167 164-170 192 168-207 1/4
5.25 50:51 3:00 11:59 133 124-146 1594 162 156-166 211 185-253 31/4
5.50 54:15 3:24 13:38 145 141-148 1977 161 156-168 190 86-243 27/0
5.75 57:12 2:57 11:49 144 140-148 1702 164 158-166 199 132-239 18/0
6.00 1:00:19 3:07 12:27 142 135-149 1767 160 82-206 205 74-378 21/5
6.25 1:02:06 1:47 7:08 155 144-162 1105 178 154-200 232 131-304 0/22
6.50 1:03:41 1:35 6:19 158 152-165 997 183 160-200 248 163-329 0/31
6.75 1:05:32 1:51 7:26 155 144-165 1152 174 162-204 209 149-340 0/39
6.90 1:07:00 1:28 9:37 136 134-143 1308 164 158-166 192 175-213 5/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    130 avge / 165 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    108 10.4% 12:56
    26 2.4% 10:36
    14 3.5% 10:51

  • Cadence Distribution

    166 avge / 206 max Stride Length: 100cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.1 166 6.9 1:06:23 9:38
    Walk 0.5 95 0 21 37:33
    Still 0.4 - - 16 -

  • Power Distribution

    200W (378 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:31 6:05 56.41% More
    800m 3:16 6:33 62.04% More
    1km 4:10 6:42 63.87% More
    Mile 8:01 8:01 57.23% More
    5k 28:46 9:16 52.87% More
    5 miles 47:49 9:34 51.92% More
    10k 1:00:29 9:44 51.29% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:26 7:26 61.75
    5km 27:01 8:42 56.31
    5M 46:27 9:17 53.46
    10km 59:29 9:34 52.15
    10M 1:42:15 10:14 49.84
    Half 2:19:03 10:37 48.39
    20M 3:45:07 11:15 46.79
    Mara 5:06:09 11:41 46.02

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