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Sun 30th Mar 2025 at 3:57pm by Keegan

Run > General
  • Time
    45:18
  • Miles
    5.53
  • Min/mi
    8:12
  • Pacing
    90.4%
  • WAVA
    55.92
  • Stride(cm)
    115
  • Cals
    654
  • Watts
    362
  • Cadence
    171
  • BPM
    159
  • %MHR
    82.2
  • B/mi
    1300
  • Asc(m)
    138
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

Topping up the mileage and elevation tanks
Following the Lichfield 10k route

1) 1mi - 8:28(8:28/mi) 142/162bpm [1203b/mi] 112cal 358/518W
2) 1mi - 8:18(8:18/mi) 158/170bpm [1312b/mi] 121cal 366/537W
3) 1mi - 8:28(8:28/mi) 162/166bpm [1370b/mi] 123cal 373/540W
4) 1mi - 7:59(7:59/mi) 163/175bpm [1302b/mi] 118cal 355/534W
5) 1mi - 7:55(7:55/mi) 166/174bpm [1314b/mi] 118cal 348/466W
6) 0.53mi - 4:10(7:53/mi) 166/169bpm [1310b/mi] 62cal 352/427W
8:28 8:18 8:28 7:59 7:55 4:10
Velociraptor
Well done :)
Sigh
Lichfield 10k route? Well run :-)
Keegan
Thanks V’rap
Keegan
Thanks Sigh - yes it is the hilly Lichfield 10k route 👍
Sigh
Thought so! :-)

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.25 2:08 2:08 8:33 115 60-132 983 168 102-176 360 88-468 9/2
0.50 4:31 2:23 +17 9:31 138 131-150 1312 172 164-176 369 329-433 7/2
0.75 6:42 2:11 8:46 158 150-162 1385 169 166-174 420 310-518 20/1
1.00 8:44 2:02 8:07 157 155-159 1275 167 166-170 295 243-372 3/19
1.25 10:51 2:07 8:29 155 152-162 1315 170 166-174 406 309-537 12/5
1.50 12:58 2:07 8:28 165 159-170 1396 168 162-172 378 318-472 14/3
1.75 14:58 1:59 7:57 159 155-162 1264 167 162-170 294 234-388 1/24
2.00 17:17 2:19 +14 9:16 154 150-159 1426 172 166-176 404 350-440 9/1
2.25 19:28 2:12 8:46 161 154-165 1412 167 164-172 430 325-506 21/1
2.50 21:34 2:05 8:21 165 162-166 1379 167 164-170 347 292-454 9/4
2.75 23:39 2:05 8:22 160 157-163 1338 172 168-176 352 317-494 2/6
3.00 25:44 2:05 8:21 161 157-164 1344 166 162-172 360 229-540 16/10
3.25 27:41 1:57 7:47 154 152-158 1199 168 164-172 309 270-377 0/27
3.50 29:47 2:06 8:25 167 154-175 1407 172 170-174 432 344-534 18/2
3.75 31:45 1:58 7:52 169 162-174 1330 171 166-174 322 283-369 2/7
4.00 33:43 1:58 7:52 161 157-165 1267 172 168-176 349 309-391 1/12
4.25 35:43 2:00 7:59 167 164-173 1334 175 174-176 384 329-466 6/3
4.50 37:42 1:59 7:55 172 167-174 1362 174 172-176 346 333-374 3/4
4.75 39:39 1:57 7:47 165 161-167 1284 172 170-174 322 274-357 1/13
5.00 41:38 2:00 7:59 162 160-165 1293 173 170-176 340 319-372 2/9
5.25 43:50 2:11 +11 8:46 165 160-168 1446 174 168-178 352 317-398 2/6
5.50 45:47 1:57 7:48 166 160-169 1296 175 174-178 371 331-427 5/4
5.53 46:00 13 8:18 169 168-169 1401 175 174-176 349 346-351 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    159 avge / 175 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    36 3.2% 8:50
    25 4.7% 8:34
    24 5.0% 8:35
    20 4.0% 8:21
    16 4.9% 8:29

  • Cadence Distribution

    171 avge / 178 max Stride Length: 115cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.3 170 5.5 45:13 8:20
    Walk 0.2 102 0 5 7:42
    Pause 1.5 - - 42 -

  • Power Distribution

    362W (540 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:55 7:42 41.65% More
    800m 3:53 7:49 47.77% More
    1km 4:52 7:50 50.11% More
    Mile 7:52 7:52 53.23% More
    5k 25:04 8:04 56.04% More
    5 miles 41:15 8:15 55.41% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:14 7:14 57.95
    5km 24:24 7:51 57.56
    5M 40:40 8:08 56.20
    10km 51:20 8:16 55.53
    10M 1:25:31 8:33 54.66
    Half 1:54:15 8:43 53.95
    20M 2:59:53 9:00 53.51
    Mara 4:00:19 9:10 53.49

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