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Wed 19th Mar 2025 at 2:45pm by tipsku

Run > Carrying Weight
  • breezy
  • Time
    29:40
  • Miles
    3.21
  • Min/mi
    9:15
  • Pacing
    61.4%
  • WAVA
    52.36
  • Stride(cm)
    95
  • Cals
    254
  • Cadence
    184
  • BPM
    133
  • %MHR
    72.3
  • B/mi
    1229
  • Asc(m)
    22
  • Surface
    Road

Notes & Comments

P&D w9 D3: 11 miles with 6x 1000 m, part 1

First, a nice and steady 5k to the track to meet Joris and Olivia for a track session. Planning to run 1000s at 10k pace.

1) 0.62mi - 5:57(9:35/mi) 120/134bpm [1149b/mi] 46cal
2) 0.62mi - 5:42(9:11/mi) 132/144bpm [1211b/mi] 50cal
3) 0.62mi - 5:39(9:06/mi) 135/143bpm [1227b/mi] 49cal
4) 0.62mi - 5:28(8:48/mi) 137/153bpm [1205b/mi] 47cal
5) 0.62mi - 5:54(9:29/mi) 141/148bpm [1338b/mi] 53cal
6) 0.1mi - 1:00(9:34/mi) 141/143bpm [1348b/mi] 9cal
5:57 5:42 5:39 5:28 5:54 1:00

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.13 1:17 1:17 10:15 106 61-124 1087 173 94-194 4/1
0.25 2:30 1:14 9:49 126 121-131 1236 180 174-190 4/1
0.38 4:59 2:28 +1:20 19:47 111 64-129 2196 182 106-200 3/4
0.50 6:10 1:11 9:28 129 124-134 1220 183 180-188 4/3
0.63 7:19 1:09 9:10 130 128-132 1192 186 182-190 1/2
0.75 8:25 1:06 8:50 133 129-135 1174 187 184-204 3/2
0.88 9:34 1:09 9:16 134 130-138 1241 186 180-194 1/3
1.00 10:43 1:09 9:10 137 126-144 1255 184 180-196 5/2
1.13 11:51 1:08 9:05 135 132-140 1226 185 182-188 0/4
1.25 13:39 1:48 +36 14:22 124 98-136 1782 184 168-188 2/3
1.38 15:24 1:45 +27 14:00 131 94-140 1833 176 114-190 5/1
1.50 16:26 1:02 8:16 130 118-136 1075 188 182-194 1/5
1.63 17:48 1:22 +16 10:56 138 135-143 1509 187 134-208 1/2
1.75 18:53 1:06 8:44 137 132-140 1197 185 182-188 1/3
1.88 20:02 1:09 9:11 139 132-144 1277 186 182-196 3/2
2.00 21:03 1:01 8:08 139 135-150 1130 188 182-208 2/2
2.13 23:05 2:02 +53 16:12 128 114-153 2074 184 142-204 2/3
2.25 24:18 1:13 9:42 137 133-141 1330 185 184-188 3/2
2.38 25:17 1:00 7:58 139 135-146 1107 188 182-192 2/1
2.50 26:25 1:07 8:58 140 136-145 1255 186 184-190 2/2
2.63 27:31 1:06 8:52 141 137-144 1249 187 186-190 2/1
2.75 28:40 1:09 9:14 137 135-140 1266 185 182-190 2/3
2.88 30:00 1:20 10:42 142 133-148 1518 181 164-188 6/2
3.00 31:11 1:10 9:22 140 136-143 1311 187 182-200 1/5
3.13 32:21 1:10 9:23 143 140-146 1343 187 184-196 1/2
3.21 33:11 50 9:35 140 135-143 1341 182 96-188 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 153 max Delete HR Trace

  • Cadence Distribution

    184 avge / 208 max Stride Length: 95cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 91.3 184 3.2 30:05 10:08
    Walk 1.9 122 0 41 1:06:13
    Still 0.1 - - 2 -
    Pause 6.7 - - 2:23 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:04 8:18 43.74% More
    800m 4:17 8:36 46.60% More
    1km 5:28 8:48 47.47% More
    Mile 9:09 9:09 48.10% More
    5k 32:03 10:19 46.82% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:37 8:37 51.12
    5km 28:39 9:13 52.38
    5M 47:27 9:29 51.51
    10km 59:45 9:37 51.06
    10M 1:38:56 9:54 50.72
    Half 2:11:44 10:03 50.33
    20M 3:26:17 10:19 50.11
    Mara 4:34:39 10:29 49.68

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