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Fri 4th Apr 2025 at 9:20am by Mr AL

Run > General
  • Time
    37:34
  • Miles
    4.00
  • Min/mi
    9:24
  • Pacing
    24.8%
  • WAVA
    54.82
  • Stride(cm)
    101
  • Cals
    296
  • Cadence
    169
  • BPM
    132
  • %MHR
    73.2
  • B/mi
    1237
  • Asc(m)
    246
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

The usual 4 mile route - Garmin had a wobbly.

Bonnie much more accommodating this morning....

1) 1mi - 9:37(9:37/mi) 133/154bpm [1279b/mi] 90cal 6.24/32.27mph
2) 1mi - 9:01(9:01/mi) 129/135bpm [1163b/mi] 76cal 6.66/6.91mph
3) 1mi - 8:36(8:36/mi) 133/138bpm [1144b/mi] 76cal 6.97/7.37mph
4) 0.68mi - 6:20(9:22/mi) 134/139bpm [1255b/mi] 54cal 6.41/7.06mph
9:37 9:01 8:36 6:20
Autumnleaves
Glad it was better!

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 1:29 1:29 +17 11:52 130 96-152 1543 162 118-172 12/1
0.25 3:01 1:32 12:14 144 142-148 1763 167 164-172 65/0
0.38 4:14 1:13 9:42 131 120-145 1270 168 164-172 6/2
0.50 5:24 1:10 9:23 127 126-130 1192 170 166-172 1/10
0.63 6:35 1:11 9:27 130 127-131 1229 170 166-172 1/3
0.75 8:36 2:01 +54 16:11 130 129-131 2104 167 162-170 10/3
0.88 9:43 1:07 8:58 131 130-133 1175 168 166-170 18/12
1.00 10:49 1:05 8:41 133 132-134 1155 169 168-174 1/8
1.13 11:56 1:07 8:59 133 130-135 1195 170 168-172 7/17
1.25 13:05 1:09 9:10 126 120-135 1155 170 168-172 3/12
1.38 14:13 1:08 9:06 126 124-127 1146 170 168-172 7/6
1.50 15:18 1:05 8:41 127 126-129 1103 170 168-172 12/1
1.63 16:26 1:08 9:03 127 126-127 1149 171 170-172 3/4
1.75 17:33 1:07 8:57 129 128-130 1154 172 170-174 3/8
1.88 18:43 1:10 9:22 130 129-131 1217 170 168-172 5/9
2.00 19:49 1:06 8:49 130 129-131 1146 170 168-172 19/6
2.13 20:51 1:02 8:12 130 127-132 1066 169 166-172 0/11
2.25 21:55 1:04 8:31 132 130-133 1124 171 170-172 5/15
2.38 22:57 1:02 8:16 132 130-134 1091 170 170-172 14/9
2.50 24:01 1:04 8:32 133 132-134 1134 168 164-170 12/14
2.63 25:06 1:05 8:43 134 132-136 1168 171 170-174 0/11
2.75 26:14 1:08 9:05 134 133-135 1218 170 166-172 6/7
2.88 27:18 1:04 8:34 135 133-138 1156 171 170-172 20/12
3.00 28:32 1:14 +6 9:50 136 134-137 1338 171 160-174 12/26
3.13 29:42 1:10 9:21 136 135-137 1271 172 170-174 7/6
3.25 34:38 4:56 +3:49 39:25 136 133-138 5361 171 168-174 11/10
3.38 35:50 1:13 9:40 137 136-139 1325 170 168-172 11/6
3.50 36:58 1:08 9:02 132 128-135 1191 171 166-174 3/10
3.63 38:10 1:12 9:34 131 129-134 1254 173 170-174 17/2
3.68 38:42 32 10:31 130 130-131 1367 171 170-174 0/9

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 152 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    23 17.7% 7:59
    15 5.6% 9:18
    14 4.1% 9:13
    10 8.2% 9:07
    10 9.8% 10:19

  • Cadence Distribution

    169 avge / 174 max Stride Length: 101cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.9 169 3.7 37:29 10:27
    Walk 0.8 119 0 19 2:55:12
    Pause 2.3 - - 54 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:03 8:13 43.16% More
    800m 4:09 8:21 50.72% More
    1km 5:15 8:27 52.90% More
    Mile 8:33 8:33 56.42% More
    5k 29:29 9:29 53.84% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:39 8:39 55.71
    5km 28:44 9:15 55.24
    5M 47:35 9:31 54.54
    10km 59:55 9:39 54.16
    10M 1:39:13 9:55 53.80
    Half 2:12:06 10:05 53.39
    20M 3:26:53 10:21 53.43
    Mara 4:35:26 10:31 53.72
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