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Tue 25th Mar 2025 at 6:07pm by tipsku

Run > Strides
  • Good
  • breezy
  • cold
  • Time
    1:14:11
  • Miles
    8.26
  • Min/mi
    8:59
  • Pacing
    80.1%
  • WAVA
    55.31
  • Stride(cm)
    97
  • Cals
    672
  • Cadence
    185
  • BPM
    140
  • %MHR
    76.2
  • B/mi
    1260
  • Asc(m)
    68
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

P&D w10 D2: 8 mi w/ 6x 30 s Strides

After a relative rest day yesterday, I was happy to run a bit longer again. My legs felt fresher and lighter and it was fun to do the Eastern loop with a few strides thrown in. I was cruising at sunset, enjoying training. I'm ready for track tomorrow

1) 0.62mi - 5:34(8:57/mi) 127/137bpm [1137b/mi] 47cal
2) 0.62mi - 5:40(9:08/mi) 134/140bpm [1224b/mi] 52cal
3) 0.62mi - 5:42(9:10/mi) 137/144bpm [1256b/mi] 52cal
4) 0.62mi - 5:44(9:13/mi) 140/148bpm [1291b/mi] 52cal
5) 0.62mi - 5:53(9:28/mi) 138/145bpm [1306b/mi] 52cal
6) 0.62mi - 5:19(8:34/mi) 151/166bpm [1293b/mi] 51cal
7) 0.62mi - 5:43(9:11/mi) 144/160bpm [1323b/mi] 51cal
8) 0.62mi - 5:15(8:27/mi) 153/164bpm [1292b/mi] 51cal
9) 0.62mi - 5:40(9:07/mi) 146/163bpm [1331b/mi] 51cal
10) 0.62mi - 5:44(9:14/mi) 142/145bpm [1311b/mi] 50cal
11) 0.62mi - 5:33(8:56/mi) 140/145bpm [1252b/mi] 49cal
12) 0.62mi - 5:27(8:47/mi) 136/139bpm [1194b/mi] 49cal
13) 0.62mi - 5:22(8:39/mi) 136/145bpm [1176b/mi] 50cal
14) 0.18mi - 1:35(8:44/mi) 139/144bpm [1215b/mi] 15cal
5:34 5:40 5:42 5:44 5:53 5:19 5:43 5:15 5:40 5:44 5:33 5:27 5:22 1:35
riggys99
Sounds good
Velociraptor
Well done 😀
Bowman 🇸🇪
nice!
tipsku
Thank you :-)

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 2:17 2:17 9:08 119 72-133 1086 180 144-206 9/4
0.50 4:32 2:15 8:59 132 128-137 1185 182 176-184 7/2
0.75 6:44 2:12 8:50 135 132-139 1192 182 180-184 5/3
1.00 9:01 2:17 9:10 133 130-136 1219 183 180-186 8/3
1.25 11:19 2:17 9:09 135 128-140 1236 183 172-196 5/5
1.50 13:41 2:22 9:29 138 133-144 1309 182 176-196 5/3
1.75 15:53 2:12 8:47 136 129-142 1195 185 180-190 3/5
2.00 18:06 2:13 8:52 139 137-143 1232 186 184-192 2/4
2.25 20:26 2:20 9:21 141 137-145 1318 185 182-190 5/2
2.50 22:48 2:22 9:26 140 135-148 1322 184 180-188 7/2
2.75 25:08 2:21 9:24 140 136-143 1315 184 182-190 5/3
3.00 28:22 3:14 +50 12:55 135 102-145 1745 183 166-188 2/2
3.25 30:28 2:06 8:22 146 124-161 1222 190 182-218 4/3
3.50 32:40 2:12 8:47 148 143-163 1299 187 182-202 4/2
3.75 34:50 2:10 8:40 152 139-166 1318 187 182-214 7/8
4.00 37:04 2:14 8:56 151 142-160 1349 186 180-210 2/3
4.25 39:26 2:22 9:28 140 134-145 1324 184 176-192 1/6
4.50 41:33 2:07 8:30 149 137-164 1266 188 180-206 8/3
4.75 43:38 2:05 8:19 156 149-164 1299 189 182-210 2/6
5.00 45:57 2:20 9:18 147 141-156 1368 184 170-194 2/4
5.25 48:12 2:14 8:58 153 143-163 1371 186 178-214 10/0
5.50 50:30 2:18 9:13 142 139-150 1308 185 180-194 2/4
5.75 52:46 2:17 9:06 140 137-144 1274 185 180-194 3/4
6.00 55:03 2:16 9:05 142 138-144 1291 185 180-196 4/3
6.25 57:24 2:21 9:25 143 140-145 1346 185 182-190 6/1
6.50 59:44 2:20 9:20 141 138-145 1315 184 182-188 6/1
6.75 1:01:55 2:11 8:46 138 132-141 1209 184 180-192 3/5
7.00 1:04:04 2:09 8:35 137 135-139 1176 185 178-188 0/9
7.25 1:06:17 2:13 8:50 136 132-139 1202 183 178-186 2/7
7.50 1:08:26 2:10 8:38 135 131-139 1166 186 182-190 1/7
7.75 1:10:38 2:12 8:47 139 131-145 1222 185 178-192 4/5
8.00 1:13:31 2:53 +44 11:31 133 108-140 1532 185 170-202 3/6
8.25 1:15:41 2:10 8:40 139 132-144 1205 185 180-194 4/3
8.26 1:15:46 5 12:03 136 136-137 1639 170 164-184 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 166 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 1.0% 9:03
    13 1.3% 9:22
    11 2.2% 9:07
    10 1.1% 8:30

  • Cadence Distribution

    185 avge / 218 max Stride Length: 97cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.9 184 8.3 1:14:09 9:10
    Still 0.1 - - 3 -
    Pause 2.0 - - 1:34 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:01 8:06 44.82% More
    800m 4:06 8:16 48.54% More
    1km 5:15 8:26 49.47% More
    Mile 8:38 8:38 51.01% More
    5k 27:38 8:54 54.30% More
    5 miles 45:03 9:01 54.25% More
    10k 56:34 9:06 53.93% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:55 7:55 55.64
    5km 26:19 8:28 57.03
    5M 43:34 8:43 56.10
    10km 54:52 8:50 55.61
    10M 1:30:51 9:05 55.23
    Half 2:00:57 9:14 54.82
    20M 3:09:25 9:28 54.57
    Mara 4:12:11 9:38 54.11

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