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Thu 3rd Apr 2025 at 1:37pm by Rosehip

Run > Tempo
  • windy
  • warm
  • Time
    54:56
  • Miles
    4.20
  • Min/mi
    13:05
  • Pacing
    85.6%
  • WAVA
    44.97
  • Stride(cm)
    79
  • Cals
    462
  • Watts
    216
  • Cadence
    155
  • BPM
    140
  • %MHR
    78.5
  • B/mi
    1827
  • Asc(m)
    25
  • Surface
    Mixed

Notes & Comments

'plan' had 90 mins with 30 'steady' in the middle. Head said "just get out the bloody door and see if you can at least squish the bugs". looped a bit for some circles I won't need to fight the crops for later.
Couldn't concentrate keeping effort easy unless 90/30s so gave up trying.
Only a mile steady/tempo effort, but it's better than nothing and I enjoyed it :)
Glorious day.
3.2 tempo, load 96

1) 1mi - 13:32(13:32/mi) 125/139bpm [1692b/mi] 111cal 209/299W
2) 1mi - 13:18(13:18/mi) 138/146bpm [1836b/mi] 110cal 198/327W
3) 0.45mi - 6:09(13:35/mi) 141/147bpm [1916b/mi] 48cal 195/253W

4) 1mi - 11:49(11:49/mi) 153/159bpm [1808b/mi] 111cal 242/278W

5) 0.12mi - 2:00(16:31/mi) 146/159bpm [2411b/mi] 15cal 171/283W
6) 0.62mi - 8:08(13:02/mi) 146/153bpm [1904b/mi] 67cal 219/291W
13:32 13:18 6:09 11:49 2:00 8:08
Jaks
Well done 👏
Velociraptor
Well done 😀
Rosehip
thanks :)
EvilPixie
Enjoyed it is the key thing well done 👍
Ness
Well done 😀
Rosehip
thanks ladies :)
RRR-CAZ 🇬🇧
Well done 👍
Rosehip
thank you :)
northernslowcoach
Enjoying it is important :)
Rosehip
cheers x

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.
1.00 13:31 13:31 13:31 125 77-139 1689 150 0-164 209 0-299 25/21
2.00 27:32 14:01 +1 14:01 138 126-146 1935 147 0-164 198 0-327 17/18
2.45 33:39 6:07 13:35 141 131-147 1914 148 0-164 195 0-253 10/10
3.45 45:28 11:49 11:50 153 140-159 1810 164 160-166 242 199-278 15/22
3.57 47:26 1:58 16:28 146 133-159 2404 129 32-166 172 39-283 3/2
4.19 55:35 8:09 +1 13:05 146 120-153 1909 154 0-166 219 70-291 13/15

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 159 max Delete HR Trace

  • Cadence Distribution

    155 avge / 166 max Stride Length: 79cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 79.3 162 3.5 44:00 12:42
    Walk 19.4 127 0.7 10:56 16:13
    Pause 1.3 - - 43 -

  • Power Distribution

    216W (327 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 42 11:18 32.16% More
    200m 1:25 11:25 35.09% More
    400m 2:52 11:30 37.19% More
    800m 5:49 11:42 41.78% More
    1km 7:18 11:45 43.08% More
    Mile 11:49 11:49 44.53% More
    5k 40:50 13:09 44.67% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:40 9:40 54.43
    5km 38:08 12:16 47.83
    5M 1:07:50 13:34 43.52
    10km 1:28:15 14:12 41.64
    10M 2:36:59 15:42 38.76
    Half 3:37:40 16:37 37.07
    20M 6:03:16 18:10 34.25
    Mara 8:23:42 19:14 32.36

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