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Fri 21st Mar 2025 at 12:31pm by Autumnleaves

Run > Trail Run
  • Good
  • breezy
  • Time
    25:01
  • Miles
    3.11
  • Min/mi
    8:03
  • Pacing
    93.5%
  • WAVA
    71.24
  • Stride(cm)
    113
  • Cals
    292
  • Watts
    297
  • Cadence
    177
  • BPM
    153
  • %MHR
    82.5
  • B/mi
    1227
  • Asc(m)
    26
  • Surface
    Mixed

Notes & Comments

Comic Relief 5k 'fun run' with various Striders & friends. On our Women's 5k race route and the last mile never fails to catch me out! treated it at this week's tempo effort. Twiglet did well - improving on her 5k time with a sub-34. I was 1st lady, but there were only about 6, very much mostly men!!
1) 1mi - 7:46(7:46/mi) 135/150bpm [1047b/mi] 83cal 301/413W
2) 1mi - 7:54(7:54/mi) 160/163bpm [1265b/mi] 96cal 288/322W
3) 1mi - 8:27(8:27/mi) 161/164bpm [1361b/mi] 102cal 298/403W
4) 0.11mi - 54(8:05/mi) 160/161bpm [1293b/mi] 11cal 277/291W
7:46 7:54 8:27 54
EvilPixie
Fabulous
Sombrero
Oooh that looks good. :-)
Autumnleaves
Thanks!
.B.
Nice :)
RRR-CAZ 🇬🇧
Nice 👌
Ness
Very nice!
AndyJ57
Well done, last mile looks tough

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.
0.13 56 56 7:28 109 96-128 814 181 176-200 345 300-413 1/1
0.25 1:55 59 7:50 129 124-135 1010 178 176-180 321 304-339 1/0
0.38 2:56 1:01 8:07 132 127-137 1071 176 174-178 330 314-352 3/0
0.50 3:56 1:00 8:01 139 137-141 1115 176 176-178 293 283-313 3/0
0.63 4:53 58 7:41 141 140-142 1084 176 176-178 281 278-285 1/1
0.75 5:49 56 7:25 141 140-142 1045 176 176-178 290 278-308 1/2
0.88 6:47 58 7:43 142 141-145 1095 177 174-186 303 278-333 2/1
1.00 7:45 58 7:47 147 144-150 1144 176 174-178 289 283-296 1/1
1.13 8:43 58 7:41 156 149-159 1199 176 176-178 286 276-297 1/1
1.25 9:42 59 7:54 158 158-159 1249 176 174-176 295 288-301 1/1
1.38 10:39 57 7:35 159 158-160 1205 176 176-178 282 278-289 0/1
1.50 11:38 59 7:49 160 159-160 1251 177 176-180 283 276-304 0/1
1.63 12:35 58 7:41 161 160-162 1238 177 176-180 295 289-319 1/0
1.75 13:36 1:01 8:07 161 160-162 1306 178 176-180 290 281-301 2/2
1.88 14:36 1:00 7:59 161 161-162 1286 177 176-178 280 271-286 1/0
2.00 15:39 1:04 8:28 162 161-163 1373 177 176-178 295 279-322 2/1
2.13 16:49 1:10 9:18 162 161-163 1506 176 170-178 302 279-345 6/1
2.25 17:51 1:02 8:14 162 161-163 1335 177 176-180 275 239-319 3/3
2.38 18:55 1:04 8:31 162 161-164 1380 176 172-178 308 242-403 2/5
2.50 19:58 1:03 8:25 160 159-162 1345 176 176-178 299 274-315 1/1
2.63 20:58 1:00 8:03 160 160-161 1288 176 176-178 305 289-324 2/2
2.75 21:59 1:01 8:06 160 159-161 1295 177 176-178 310 303-321 1/1
2.88 23:04 1:05 8:39 161 160-162 1393 176 176-178 317 303-337 5/1
3.00 24:07 1:03 8:23 161 160-162 1350 176 176-178 270 244-340 0/2
3.11 25:02 55 8:13 160 159-161 1313 177 176-178 277 258-291 2/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    153 avge / 164 max Delete HR Trace

  • Cadence Distribution

    177 avge / 200 max Stride Length: 113cm

  • Power Distribution

    297W (413 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 26 6:53 51.75% More
    200m 54 7:11 54.79% More
    400m 1:52 7:29 56.09% More
    800m 3:47 7:37 62.31% More
    1km 4:44 7:38 64.53% More
    Mile 7:41 7:41 66.84% More
    5k 24:58 8:02 71.25% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:11 7:11 71.51
    5km 24:59 8:02 71.19
    5M 42:09 8:26 68.29
    10km 53:31 8:37 66.96
    10M 1:30:17 9:02 65.66
    Half 2:01:27 9:16 64.71
    20M 3:13:21 9:40 62.62
    Mara 4:20:08 9:56 60.97

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