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Fri 28th Mar 2025 at 2:32pm by ptr_runner

Run > Tempo
  • windy
  • Time
    1:15:40
  • Miles
    9.95
  • Min/mi
    7:36
  • Pacing
    88.5%
  • WAVA
    57.12
  • Stride(cm)
    121
  • Cals
    848
  • Cadence
    175
  • BPM
    151
  • %MHR
    78.9
  • B/mi
    1152
  • Asc(m)
    89
  • Surface
    Road

Notes & Comments

Day 1262. Fast Friday medium long run. 9km easy then 6km at "tempo" but I ran too fast (4:05 instead of 4:15) and bailed at 5km. Still, a decent medium long run the week before my 50k race.

1) 9km - 44:41(4:58/km) 141/154bpm [700b/km] 457cal 12.09/14.28kmph
2) 5.16km - 21:13(4:07/km) 170/180bpm [699b/km] 307cal 14.59/17.16kmph
3) 0.08km - 26(5:31/km) 166/170bpm [917b/km] 6cal 10.86/13.87kmph
4) 1.77km - 9:20(5:16/km) 153/162bpm [806b/km] 78cal 11.38/12.5kmph
44:41 21:13 26 9:20

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.
5.59 44:40 44:40 7:59 141 71-154 1126 174 80-192 164/143
8.80 1:06:00 21:20 +1 6:39 170 144-180 1131 178 134-196 72/95
8.85 1:06:25 25 8:52 165 162-170 1464 173 170-176 0/2
9.94 1:15:53 9:28 +2 8:37 153 141-162 1319 170 0-178 30/26
9.94 1:15:53 0 +1 0 151 151-151 NAN 166 166-166 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    151 avge / 180 max Delete HR Trace

  • Cadence Distribution

    175 avge / 196 max Stride Length: 121cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.2 175 9.9 1:15:17 7:36
    Walk 0.7 114 0 30 24:27
    Pause 0.2 - - 8 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:27 5:51 50.60% More
    800m 3:00 6:03 56.09% More
    1km 3:47 6:05 58.85% More
    Mile 6:12 6:12 62.80% More
    5k 20:38 6:38 62.85% More
    5 miles 35:45 7:09 59.38% More
    10k 45:00 7:14 59.01% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:39 6:39 58.50
    5km 22:04 7:06 58.77
    5M 36:31 7:18 58.13
    10km 45:58 7:24 57.77
    10M 1:16:04 7:36 57.13
    Half 1:41:14 7:44 56.54
    20M 2:38:27 7:55 56.73
    Mara 3:30:52 8:03 57.14
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