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Mon 24th Mar 2025 at 9:46am by Sunbed Athlete

Run > Easy
  • Time
    40:00
  • Miles
    5.14
  • Min/mi
    7:47
  • Pacing
    37.7%
  • WAVA
    63.30
  • Stride(cm)
    110
  • Cals
    627
  • Cadence
    189
  • BPM
    163
  • %MHR
    98
  • B/mi
    1267
  • Asc(m)
    140
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Prom, round boatyard, Prom, lap of the houses then home. Back to easy paced plods now. Right leg/knee not forgiving at the moment and knee within the first mile that I wasn’t going to get much more from this effort, even after yesterday’s rest day 🌤️😎😔

1) 1mi - 7:42(7:42/mi) 159/169bpm [1224b/mi] 114cal 7.8/8.89mph
2) 1mi - 7:53(7:53/mi) 158/167bpm [1247b/mi] 116cal 7.61/7.7mph
3) 1mi - 7:47(7:47/mi) 159/168bpm [1238b/mi] 116cal 7.71/8.43mph
4) 1mi - 7:52(7:52/mi) 172/188bpm [1354b/mi] 132cal 7.62/7.78mph
5) 1mi - 7:47(7:47/mi) 172/182bpm [1338b/mi] 132cal 7.71/8.52mph
6) 0.14mi - 59(8:07/mi) 173/175bpm [1404b/mi] 17cal 7.39/7.53mph
7:42 7:53 7:47 7:52 7:47 59

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.
0.25 1:52 1:52 7:26 149 107-169 1109 186 116-194 0/0
0.50 3:45 1:53 7:33 160 157-164 1207 188 184-192 0/0
0.75 5:40 1:55 7:41 163 160-167 1252 189 186-194 0/0
1.00 7:44 2:04 8:15 162 159-163 1336 188 186-190 0/1
1.25 9:44 2:00 8:00 161 152-165 1289 188 186-190 17/14
1.50 11:43 1:59 7:55 153 143-160 1212 188 186-190 11/8
1.75 13:41 1:58 7:53 157 153-164 1238 189 188-190 6/10
2.00 15:36 1:55 7:40 160 156-164 1226 188 182-192 23/21
2.25 17:31 1:55 7:39 161 159-163 1233 189 186-194 40/31
2.50 21:48 4:17 +2:17 17:08 153 123-165 2622 190 118-200 2/10
2.75 23:45 1:58 7:50 159 155-161 1246 189 186-192 10/14
3.00 25:42 1:56 7:46 165 160-167 1281 190 188-192 13/4
3.25 27:41 1:59 7:56 166 163-168 1318 189 186-192 6/6
3.50 29:37 1:56 7:45 168 165-171 1302 188 186-190 8/5
3.75 31:38 2:01 8:04 178 169-187 1437 188 186-190 7/5
4.00 33:34 1:56 7:42 176 172-182 1357 189 188-190 12/8
4.25 35:28 1:54 7:37 176 172-182 1341 189 186-192 9/9
4.50 39:42 4:14 +2:18 16:54 163 132-179 2755 187 106-196 10/14
4.75 41:42 2:00 8:00 169 155-177 1351 193 190-196 10/5
5.00 43:39 1:57 7:48 174 171-177 1357 190 186-192 18/22
5.12 44:37 58 8:09 173 170-175 1410 190 188-196 9/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    163 avge / 187 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    11 6.0% 7:52
    10 5.7% 7:54

  • Cadence Distribution

    189 avge / 200 max Stride Length: 110cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 89.4 189 5.1 39:54 7:49
    Walk 10.6 113 0 4:43 7:11:18

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:47 7:11 47.48% More
    800m 3:40 7:23 54.60% More
    1km 4:37 7:26 57.15% More
    Mile 7:41 7:41 59.16% More
    5k 26:29 8:31 56.98% More
    5 miles 43:35 8:43 56.49% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:03 7:03 64.49
    5km 23:28 7:33 64.29
    5M 38:51 7:46 63.37
    10km 48:55 7:52 62.86
    10M 1:20:59 8:06 62.38
    Half 1:47:50 8:14 61.83
    20M 2:48:52 8:27 61.79
    Mara 3:44:49 8:35 62.07
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