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Thu 20th Mar 2025 at 5:00pm by Keegan

Run > General
  • Time
    55:04
  • Miles
    5.16
  • Min/mi
    10:40
  • Pacing
    9.8%
  • WAVA
    42.84
  • Stride(cm)
    88
  • Cals
    661
  • Watts
    352
  • Cadence
    170
  • BPM
    139
  • %MHR
    71.8
  • B/mi
    1479
  • Asc(m)
    17
  • Surface
    Road

Notes & Comments

W/Up, 6 x 800m at Steady Effort (2.5 mins off), Cool Down with my daughter
Unintentionally did the efforts as a progression. Did put a bit more into the final rep.

1) 1mi - 9:08(9:08/mi) 131/144bpm [1196b/mi] 111cal 315/393W
2) 0.01mi - 16(24:48/mi) 134/141bpm [3324b/mi] 3cal 219/322W
3) 0.5mi - 3:44(7:27/mi) 140/148bpm [1042b/mi] 48cal 375/439W
4) 0.01mi - 2:30(5:33:27/mi) 135/168bpm [45017b/mi] 25cal 20/379W
5) 0.5mi - 3:40(7:21/mi) 136/147bpm [999b/mi] 43cal 382/479W
6) 0.01mi - 2:33(2:51:43/mi) 136/172bpm [23353b/mi] 26cal 18/375W
7) 0.5mi - 3:37(7:13/mi) 143/153bpm [1031b/mi] 48cal 389/466W
8) 0.01mi - 2:31(4:25:35/mi) 139/177bpm [36916b/mi] 26cal 8/398W
9) 0.5mi - 3:31(7:04/mi) 146/156bpm [1031b/mi] 48cal 395/510W
10) 0.01mi - 2:30(5:04:11/mi) 141/178bpm [42889b/mi] 25cal 5/397W
11) 0.5mi - 3:26(6:52/mi) 142/157bpm [975b/mi] 48cal 402/510W
12) 0.01mi - 2:00(3:14:25/mi) 136/165bpm [26441b/mi] 18cal 20/416W
13) 0.5mi - 3:19(6:40/mi) 151/168bpm [1007b/mi] 48cal 412/494W
14) 0.11mi - 3:14(29:21/mi) 142/182bpm [4168b/mi] 32cal 69/448W
15) 0.98mi - 9:04(9:12/mi) 137/152bpm [1261b/mi] 112cal 302/346W
9:08 16 3:44 2:30 3:40 2:33 3:37 2:31 3:31 2:30 3:26 2:00 3:19 3:14 9:04
Sigh
Great, well done!
Keegan
Thanks Sigh

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.
1.00 9:12 9:12 +1 9:12 131 83-144 1205 164 0-174 315 0-393 16/8
1.01 11:02 1:50 +1 2:56:22 134 117-141 23633 118 0-170 219 0-322 0/1
1.51 14:45 3:43 7:26 140 115-149 1040 170 0-184 375 0-439 3/2
1.52 17:16 2:31 6:43:50 135 102-168 54517 10 0-174 20 0-379 1/3
2.02 20:54 3:38 7:18 136 113-147 992 171 0-188 383 0-479 4/3
2.03 23:28 2:34 3:10:37 136 111-172 25924 9 0-176 18 0-375 1/3
2.53 27:05 3:37 7:12 143 117-153 1029 174 0-200 389 0-466 4/3
2.54 29:44 2:39 +1 5:05:05 139 114-177 42406 3 0-176 10 0-398 1/2
3.04 33:14 3:30 7:01 146 119-156 1025 174 0-186 397 0-510 4/3
3.05 36:03 2:49 +1 6:27:14 140 112-178 54213 2 0-180 8 0-397 2/2
3.55 39:28 3:25 6:50 142 109-157 970 177 0-188 404 0-510 4/3
3.56 42:22 2:54 +1 5:19:16 136 124-165 43421 9 0-184 23 0-416 1/2
4.05 45:40 3:17 6:37 151 116-168 1000 180 0-190 415 0-494 4/3
4.16 48:54 3:14 29:46 142 111-182 4228 64 0-184 69 0-448 1/3
5.14 58:30 9:36 +3 9:46 137 107-152 1338 162 0-174 304 0-346 9/12

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    139 avge / 182 max Delete HR Trace

  • Cadence Distribution

    170 avge / 200 max Stride Length: 88cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 69.8 173 5.1 39:52 8:33
    Walk 3.2 110 0.1 1:59 21:13
    Still 21.5 - - 13:19 -
    Pause 5.5 - - 3:26 -

  • Power Distribution

    352W (510 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:38 6:35 48.69% More
    800m 3:17 6:37 56.39% More
    1km 5:32 8:54 44.10% More
    Mile 9:12 9:12 45.57% More
    5k 34:56 11:15 40.20% More
    5 miles 57:04 11:25 40.05% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:28 9:28 44.28
    5km 31:57 10:17 43.96
    5M 53:14 10:39 42.93
    10km 1:07:13 10:49 42.41
    10M 1:51:59 11:12 41.74
    Half 2:29:36 11:25 41.20
    20M 3:55:32 11:47 40.87
    Mara 5:14:39 12:01 40.86

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