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Fri 28th Mar 2025 at 9:06am by Old Man

Run > General
  • Time
    53:57
  • Miles
    4.00
  • Min/mi
    13:29
  • Pacing
    94.7%
  • WAVA
    39.94
  • Stride(cm)
    77
  • Cals
    611
  • Cadence
    155
  • BPM
    134
  • %MHR
    75.5
  • B/mi
    1814
  • Asc(m)
    73
  • Surface
    Road

Notes & Comments

Friday morning run doubled as the Birthday run, this week from Simons and Carol came along too

1) 1mi - 13:05(13:05/mi) 130/141bpm [1700b/mi] 145cal 4.59/5.55mph
2) 1mi - 14:00(14:00/mi) 134/145bpm [1877b/mi] 159cal 4.28/4.57mph
3) 1mi - 13:34(13:34/mi) 140/156bpm [1899b/mi] 159cal 4.42/4.59mph
4) 1mi - 13:17(13:17/mi) 136/142bpm [1806b/mi] 148cal 4.52/5.24mph
5) 0mi - 2(7:40/mi) 138/138bpm [1059b/mi] 7.82/5.26mph
13:05 14:00 13:34 13:17 2

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 1:28 1:28 11:44 118 91-133 1385 168 118-174 2/0
0.25 3:02 1:34 12:32 133 131-137 1668 163 160-168 2/2
0.38 4:39 1:37 12:58 131 127-133 1699 162 160-164 4/3
0.50 6:19 1:39 13:14 131 127-135 1733 160 160-162 5/4
0.63 7:59 1:40 13:21 133 129-134 1777 160 158-162 6/5
0.75 9:40 1:41 13:27 134 132-137 1802 160 158-162 7/2
0.88 11:22 1:42 13:36 129 121-135 1755 157 154-158 3/8
1.00 13:06 1:44 13:52 131 121-141 1816 157 154-160 4/2
1.13 14:46 1:41 13:26 131 127-134 1759 158 156-160 5/5
1.25 16:26 1:39 13:14 132 130-135 1747 158 154-160 4/6
1.38 18:09 1:43 13:47 133 131-135 1832 153 150-156 5/4
1.50 19:53 1:44 13:52 135 132-137 1871 152 150-156 3/4
1.63 21:38 1:46 14:04 135 133-137 1899 151 142-156 2/4
1.75 23:24 1:45 14:04 137 135-140 1926 150 144-156 4/2
1.88 25:23 1:59 15:50 133 120-141 2105 139 118-148 4/6
2.00 27:06 1:43 13:47 137 131-143 1887 151 138-158 0/4
2.13 28:46 1:40 13:22 139 137-142 1858 154 152-156 5/1
2.25 30:26 1:40 13:22 143 128-155 1910 154 152-156 3/5
2.38 32:08 1:42 13:37 143 142-144 1947 154 152-156 1/3
2.50 33:51 1:42 13:38 141 135-147 1922 154 152-156 4/4
2.63 35:31 1:40 13:22 139 137-141 1858 156 154-158 5/2
2.75 37:14 1:43 13:44 139 135-141 1909 154 152-156 1/2
2.88 38:55 1:41 13:30 138 137-140 1862 154 152-158 2/5
3.00 40:40 1:45 13:57 141 138-143 1967 152 150-154 5/6
3.13 42:21 1:41 13:28 138 135-141 1858 152 150-154 5/5
3.25 44:02 1:41 13:31 138 134-139 1866 152 150-154 6/5
3.38 45:47 1:44 13:55 134 132-138 1864 152 148-156 4/3
3.50 47:28 1:42 13:33 135 133-136 1829 153 152-156 5/7
3.63 49:09 1:41 13:27 136 134-140 1830 154 152-160 7/0
3.75 50:48 1:39 13:09 137 135-140 1802 156 154-158 5/9
3.88 52:29 1:41 13:29 136 133-138 1834 155 152-158 11/4
4.00 53:57 1:28 11:44 136 132-141 1595 158 152-162 8/4
4.00 53:59 2 10:52 138 138-138 1500 162 162-162 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 155 max Delete HR Trace

  • Cadence Distribution

    155 avge / 174 max Stride Length: 77cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.6 156 3.9 52:08 13:25
    Walk 3.4 137 0.1 1:51 16:01

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 3:01 12:06 30.21% More
    800m 6:16 12:37 34.89% More
    1km 7:56 12:46 36.49% More
    Mile 13:06 13:06 38.73% More
    5k 42:06 13:33 39.41% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:35 11:35 43.78
    5km 40:45 13:07 40.71
    5M 1:09:07 13:49 39.33
    10km 1:27:58 14:09 38.67
    10M 2:29:11 14:55 37.56
    Half 3:21:19 15:22 36.80
    20M 5:22:00 16:06 36.12
    Mara 7:14:32 16:35 35.86
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