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Sat 12th Apr 2025 at 9:04am by Mr AL

Run > General
  • Time
    38:35
  • Miles
    3.18
  • Min/mi
    12:08
  • Pacing
    67.8%
  • WAVA
    42.08
  • Stride(cm)
    84
  • Cals
    365
  • Cadence
    158
  • BPM
    133
  • %MHR
    73.7
  • B/mi
    1609
  • Asc(m)
    70
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

C25K Graduation Run. Set off a bit quickly TBH - my fault. Phil (with buggy) and Clare (solid runner, but unwell for last fortnight) soon lagged which posed a management challenge! Got back to the front by the turn point to see everyone through and then pushed the buggy most of the way back. Still -all completed and nice sun-kissed refreshments at Trebaron afterwards.

1) 1mi - 11:14(11:14/mi) 129/148bpm [1450b/mi] 107cal 5.34/6.53mph
2) 1mi - 11:52(11:52/mi) 140/162bpm [1661b/mi] 123cal 5.06/7.58mph
3) 1mi - 12:57(12:57/mi) 136/153bpm [1761b/mi] 119cal 4.63/7.06mph
4) 0.18mi - 2:32(14:28/mi) 126/132bpm [1823b/mi] 16cal 4.15/4.63mph
11:14 11:52 12:57 2:32

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 1:23 1:23 11:03 105 63-129 1159 161 158-164 1/2
0.25 2:50 1:27 11:35 128 124-131 1483 164 162-166 2/3
0.38 4:16 1:26 11:30 128 126-130 1472 164 162-166 2/6
0.50 5:39 1:23 11:06 129 127-132 1432 163 162-166 8/16
0.63 7:01 1:22 10:57 135 133-141 1479 163 158-166 12/2
0.75 8:27 1:26 11:28 137 129-148 1571 164 162-164 1/17
0.88 9:54 1:27 11:34 129 126-131 1491 164 164-164 12/9
1.00 11:14 1:20 10:43 136 133-138 1456 164 164-168 15/6
1.13 12:44 1:30 11:57 136 135-137 1624 163 162-164 8/5
1.25 14:26 1:42 13:33 129 121-139 1749 162 160-164 3/3
1.38 15:24 59 7:49 148 136-158 1157 168 164-170 3/5
1.50 16:36 1:11 9:31 154 146-161 1466 166 164-168 1/9
1.63 18:50 2:15 17:56 128 110-143 2296 164 118-170 2/1
1.75 20:13 1:23 11:04 140 134-144 1549 129 118-164 6/7
1.88 21:38 1:25 11:22 144 142-146 1637 168 164-172 8/4
2.00 23:13 1:34 12:35 143 141-145 1800 141 114-178 8/4
2.13 25:44 2:31 20:11 124 97-140 2502 137 118-164 2/4
2.25 26:54 1:09 9:16 144 136-152 1333 167 164-172 2/2
2.38 28:07 1:13 9:47 149 146-152 1458 162 118-172 2/5
2.50 29:37 1:30 11:57 146 139-153 1745 142 118-168 1/4
2.63 31:08 1:31 12:08 141 135-147 1710 164 158-170 6/2
2.75 32:39 1:31 12:12 133 130-135 1622 163 158-168 6/4
2.88 34:20 1:41 13:25 136 134-138 1824 157 118-164 2/4
3.00 36:04 1:44 13:55 128 122-136 1782 162 160-164 7/4
3.13 37:43 1:39 13:09 126 124-128 1657 162 158-164 7/5
3.17 38:35 52 17:34 127 122-132 2231 133 118-156 0/6

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 161 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    11 9.8% 9:50

  • Cadence Distribution

    158 avge / 178 max Stride Length: 84cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 88.7 163 2.9 34:14 11:52
    Walk 10.4 117 0.3 4:01 13:51
    Still 0.9 - - 20 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:05 8:23 42.29% More
    800m 5:09 10:22 40.84% More
    1km 6:38 10:40 41.86% More
    Mile 10:46 10:46 44.77% More
    5k 37:30 12:04 42.33% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:19 11:19 42.58
    5km 37:39 12:07 42.16
    5M 1:02:20 12:28 41.64
    10km 1:18:29 12:38 41.34
    10M 2:09:58 13:00 41.07
    Half 2:53:02 13:13 40.76
    20M 4:30:58 13:33 40.79
    Mara 6:00:46 13:46 41.02
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