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Thu 20th Mar 2025 at 5:45pm by Generation X

Run > General
  • Time
    46:26
  • Miles
    4.16
  • Min/mi
    11:10
  • Pacing
    92.8%
  • WAVA
    45.73
  • Stride(cm)
    90
  • Cals
    594
  • Cadence
    160
  • BPM
    142
  • %MHR
    74.8
  • B/mi
    1587
  • Asc(m)
    45
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

First training run for Newtown 10k in May. Observe my prediction is for just over 1:11, which leaves some room for improvement over the next 9 weeks. Thinking of running a 10k distance at the weekend to set a benchmark of sorts.

1) 1mi - 10:35(10:35/mi) 130/151bpm [1375b/mi] 129cal 5.67/6.12mph
2) 1mi - 11:07(11:07/mi) 140/149bpm [1556b/mi] 141cal 5.4/6.26mph
3) 1mi - 11:11(11:11/mi) 147/153bpm [1645b/mi] 144cal 5.36/5.63mph
4) 1mi - 11:42(11:42/mi) 153/162bpm [1789b/mi] 154cal 5.13/5.72mph
5) 0.16mi - 1:52(11:40/mi) 157/162bpm [1833b/mi] 26cal 5.14/5.38mph
10:35 11:07 11:11 11:42 1:52

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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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 1:23 1:23 +7 11:06 133 89-150 1477 160 150-164 3/1
0.25 2:46 1:23 11:04 128 121-147 1416 160 154-164 0/7
0.38 4:02 1:15 10:03 126 124-129 1267 158 156-162 2/0
0.50 5:18 1:16 10:08 129 119-133 1307 159 156-162 1/2
0.63 6:36 1:18 10:25 126 121-130 1312 161 158-162 0/7
0.75 7:55 1:19 10:32 129 127-131 1359 161 158-164 0/4
0.88 9:15 1:20 10:42 133 132-134 1423 162 160-164 0/2
1.00 10:40 1:25 11:21 136 132-139 1545 159 156-164 0/1
1.13 12:04 1:24 11:11 135 130-143 1510 161 160-164 0/2
1.25 13:26 1:22 10:58 138 136-140 1514 162 160-164 3/2
1.38 14:44 1:17 10:19 136 134-138 1402 161 160-164 0/2
1.50 16:09 1:25 11:24 138 136-142 1572 157 152-162 2/0
1.63 17:38 1:29 11:52 146 143-147 1733 158 152-162 0/3
1.75 19:01 1:23 11:03 140 138-144 1546 161 158-162 8/0
1.88 20:23 1:22 10:56 144 140-149 1574 160 158-164 1/3
2.00 21:48 1:25 11:22 145 142-149 1648 160 156-162 5/3
2.13 23:11 1:23 11:06 146 145-147 1620 160 154-164 2/5
2.25 24:33 1:21 10:52 146 143-148 1586 161 158-164 3/1
2.38 26:02 1:29 11:51 146 143-149 1730 159 152-164 1/3
2.50 27:26 1:24 11:11 146 144-148 1633 160 156-164 4/4
2.63 28:52 1:26 11:29 149 147-150 1712 161 160-162 3/2
2.75 30:13 1:22 10:53 146 142-151 1588 159 154-164 3/1
2.88 31:36 1:23 11:03 148 142-151 1635 162 158-164 0/7
3.00 32:59 1:23 11:04 151 149-153 1671 163 162-166 3/0
3.13 34:20 1:21 10:48 150 148-151 1621 163 160-166 1/3
3.25 35:50 1:29 11:55 152 151-154 1812 160 156-164 4/1
3.38 37:10 1:21 10:45 148 145-152 1592 160 158-164 1/2
3.50 38:37 1:27 11:34 152 150-153 1758 162 160-164 3/1
3.63 40:03 1:26 11:28 151 150-153 1732 161 158-164 2/1
3.75 41:38 1:35 12:40 152 149-158 1924 159 156-162 7/0
3.88 43:16 1:38 13:06 158 156-159 2070 156 152-158 7/0
4.00 44:40 1:24 11:10 159 157-162 1777 161 158-164 1/3
4.13 46:10 1:30 12:02 156 153-160 1877 159 156-166 8/0
4.16 46:33 23 10:53 160 157-162 1743 165 162-168 0/2

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    142 avge / 162 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    17 3.2% 12:22
    10 3.0% 11:45

  • Cadence Distribution

    160 avge / 168 max Stride Length: 90cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:30 10:03 35.06% More
    800m 5:07 10:17 40.82% More
    1km 6:25 10:20 42.86% More
    Mile 10:33 10:33 45.25% More
    5k 34:01 10:57 46.27% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:26 10:26 45.73
    5km 34:12 11:00 46.01
    5M 56:18 11:16 45.69
    10km 1:10:41 11:23 45.49
    10M 1:56:20 11:38 45.46
    Half 2:34:21 11:47 45.26
    20M 4:00:24 12:01 45.53
    Mara 5:18:57 12:10 45.93

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