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Fri 21st Mar 2025 at 6:14pm by tipsku

Run > Strides
  • Good
  • warm
  • Time
    38:39
  • Miles
    4.38
  • Min/mi
    8:49
  • Pacing
    86.5%
  • WAVA
    55.20
  • Stride(cm)
    100
  • Cals
    357
  • Cadence
    182
  • BPM
    144
  • %MHR
    78.1
  • B/mi
    1269
  • Asc(m)
    34
  • Surface
    Road

Notes & Comments

P&D w9 D5: 7k easy w/ 5x 30 s Strides
After pouring over power data for an hour, I made my decision and went out in the KD900 sans plates. Tomorrow is going to be a data collection mission besides racing a 10k on a new course. My legs felt pretty light and fast today but I kept it mostly easy, bar the 5x 30 second strides in the middle of the run. Friedenspark mimics the race course to some extent with uneven tarmac and gravel and rubble on the unpaved trails.

1) 0.62mi - 5:30(8:51/mi) 131/143bpm [1159b/mi] 47cal
2) 0.62mi - 5:36(9:00/mi) 139/144bpm [1252b/mi] 52cal
3) 0.62mi - 5:23(8:39/mi) 148/159bpm [1281b/mi] 52cal
4) 0.62mi - 5:09(8:17/mi) 154/167bpm [1275b/mi] 52cal
5) 0.62mi - 5:33(8:55/mi) 150/165bpm [1338b/mi] 52cal
6) 0.62mi - 5:38(9:05/mi) 144/148bpm [1307b/mi] 51cal
7) 0.62mi - 5:37(9:02/mi) 142/146bpm [1282b/mi] 49cal
8) 0.03mi - 15(8:14/mi) 140/142bpm [1152b/mi] 2cal
5:30 5:36 5:23 5:09 5:33 5:38 5:37 15

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 1:11 1:11 9:29 112 57-136 1062 176 110-196 6/1
0.25 2:13 1:02 8:14 139 136-143 1144 179 170-220 3/2
0.38 3:21 1:08 9:04 136 133-138 1234 178 176-182 4/2
0.50 4:30 1:09 9:16 136 133-138 1259 177 174-178 5/2
0.63 5:31 1:01 8:09 136 133-139 1108 178 174-188 2/1
0.75 6:45 1:14 9:53 137 135-140 1353 177 176-180 3/0
0.88 7:54 1:08 9:04 138 136-141 1252 178 176-184 2/1
1.00 9:00 1:07 8:56 138 136-140 1232 181 176-184 1/2
1.13 10:07 1:06 8:49 140 136-144 1235 180 178-182 1/1
1.25 11:08 1:02 8:15 141 138-142 1164 181 178-184 0/2
1.38 12:16 1:08 9:02 141 140-143 1275 181 178-184 2/2
1.50 13:28 1:11 9:32 144 142-148 1373 183 180-206 4/2
1.63 14:26 59 7:49 153 147-157 1196 186 178-202 3/2
1.75 15:26 59 7:54 147 144-155 1162 187 178-204 1/1
1.88 16:33 1:07 8:58 156 150-159 1399 185 178-204 4/2
2.00 17:30 57 7:39 151 147-158 1155 192 182-206 1/1
2.13 18:38 1:07 8:58 155 149-161 1391 184 178-200 1/4
2.25 19:32 55 7:16 162 151-167 1178 190 176-202 2/3
2.38 20:36 1:04 8:33 156 150-161 1333 181 170-184 2/3
2.50 21:44 1:08 9:01 147 145-149 1327 181 178-190 4/3
2.63 22:40 56 7:28 151 146-163 1127 192 182-208 3/2
2.75 23:49 1:09 9:13 158 151-165 1455 182 180-184 2/3
2.88 24:57 1:08 9:04 149 145-152 1352 182 180-184 3/1
3.00 26:10 1:13 9:42 145 143-148 1406 182 182-184 2/2
3.13 27:18 1:09 9:10 148 145-150 1356 182 180-184 2/2
3.25 28:26 1:08 9:00 143 141-147 1287 183 182-184 1/2
3.38 29:31 1:05 8:40 145 142-147 1256 183 180-184 2/5
3.50 30:42 1:11 9:31 143 140-144 1361 181 172-186 2/3
3.63 31:48 1:06 8:47 145 143-148 1274 182 180-192 3/3
3.75 32:59 1:11 9:27 143 140-145 1352 181 178-184 4/2
3.88 34:04 1:05 8:42 143 142-146 1243 181 180-184 1/2
4.00 35:16 1:12 9:35 141 136-145 1351 180 178-184 4/2
4.13 36:44 1:28 +25 11:47 137 124-142 1614 178 108-186 1/5
4.25 37:55 1:10 9:20 144 142-146 1345 184 182-186 2/2
4.38 39:01 1:07 8:52 142 139-144 1260 184 170-190 1/3
4.38 39:04 3 12:06 142 142-142 1719 184 184-184 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 167 max Delete HR Trace

  • Cadence Distribution

    182 avge / 220 max Stride Length: 100cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.6 182 4.4 38:31 8:54
    Walk 0.3 126 0 8 1:03:59
    Pause 1.1 - - 25 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:55 7:41 47.27% More
    800m 3:59 8:01 50.03% More
    1km 5:02 8:07 51.46% More
    Mile 8:13 8:13 53.66% More
    5k 27:02 8:42 55.53% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:05 8:05 54.49
    5km 26:51 8:39 55.89
    5M 44:28 8:54 54.96
    10km 56:00 9:01 54.48
    10M 1:32:43 9:16 54.12
    Half 2:03:27 9:25 53.71
    20M 3:13:19 9:40 53.47
    Mara 4:17:23 9:49 53.02

Bespoke Fields

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Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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