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Thu 17th Apr 2025 at 11:03am by alpenrose

Run > Run-Walk
  • Good
  • breezy
  • warm
  • Time
    52:27
  • Miles
    3.35
  • Min/mi
    15:39
  • Pacing
    84%
  • WAVA
    41.87
  • Stride(cm)
    70
  • Cals
    343
  • Cadence
    147
  • BPM
    118
  • %MHR
    68.8
  • B/mi
    1842
  • Asc(m)
    48
  • Surface
    Road

Notes & Comments

C25k week 1: R 60 secs/W 90 secs then continued at the same ratio.

1) 1mi - 16:35(16:35/mi) 100/125bpm [1659b/mi] 99cal
2) 1mi - 15:16(15:16/mi) 118/138bpm [1801b/mi] 102cal
3) 1mi - 15:01(15:01/mi) 129/151bpm [1938b/mi] 105cal
4) 0.35mi - 5:34(15:48/mi) 133/149bpm [2101b/mi] 37cal
16:35 15:16 15:01 5:34
LipGloss
Great run x
Ness
Well done
alpenrose
Thanks

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 2:39 2:39 21:16 74 64-84 1574 120 104-126 2/2
0.25 4:55 2:16 18:05 85 84-86 1537 122 118-124 1/1
0.38 6:56 2:01 16:06 108 86-125 1739 148 118-174 2/2
0.50 8:48 1:53 15:00 103 88-120 1546 154 122-172 1/1
0.63 10:45 1:57 15:35 107 99-117 1668 148 110-174 1/1
0.75 12:52 2:07 16:57 109 98-124 1848 141 118-176 2/2
0.88 14:49 1:56 15:29 114 99-124 1766 142 122-172 1/1
1.00 16:35 1:46 14:09 112 96-124 1585 155 122-176 1/3
1.13 18:20 1:46 14:06 110 102-125 1550 151 122-178 2/3
1.25 20:21 2:00 16:01 114 99-130 1825 146 114-178 1/1
1.38 22:24 2:03 16:28 120 104-130 1976 142 106-176 1/1
1.50 24:13 1:49 14:31 119 108-127 1728 154 118-176 3/3
1.63 26:00 1:47 14:18 116 106-134 1659 159 120-180 1/1
1.75 28:02 2:01 16:11 118 104-137 1909 144 114-176 2/1
1.88 30:04 2:02 16:19 124 108-135 2023 142 122-176 1/1
2.00 31:51 1:47 14:18 126 111-136 1802 153 118-178 2/1
2.13 33:37 1:46 14:04 120 109-141 1689 157 122-176 2/2
2.25 35:32 1:56 15:24 124 113-141 1910 142 122-180 3/2
2.38 37:37 2:05 16:41 130 112-142 2170 138 114-176 4/2
2.50 39:31 1:54 15:10 130 115-140 1972 155 118-178 2/2
2.63 41:15 1:44 13:49 129 115-146 1782 160 114-180 3/2
2.75 43:09 1:54 15:14 126 115-139 1919 148 122-180 1/2
2.88 45:05 1:56 15:27 134 117-150 2070 138 122-180 0/0
3.00 46:52 1:47 14:19 137 122-149 1961 159 122-178 2/2
3.13 48:35 1:43 13:44 131 123-146 1799 158 114-178 1/2
3.25 50:39 2:04 16:33 130 123-145 2151 142 122-178 2/2
3.35 52:27 1:48 17:31 137 123-149 2399 137 120-178 2/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    118 avge / 150 max Delete HR Trace

  • Cadence Distribution

    147 avge / 180 max Stride Length: 70cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 39.0 174 1.6 20:27 12:26
    Walk 60.8 123 1.7 31:53 18:40
    Still 0.2 - - 7 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 3:21 13:27 34.77% More
    800m 7:16 14:36 39.25% More
    1km 8:58 14:26 40.52% More
    Mile 14:58 14:58 38.92% More
    5k 47:26 15:16 42.82% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 13:13 13:13 44.08
    5km 48:08 15:30 42.19
    5M 1:22:49 16:34 39.68
    10km 1:46:07 17:05 38.54
    10M 3:02:36 18:16 37.24
    Half 4:08:28 18:58 36.38
    20M 6:42:35 20:08 34.71
    Mara 9:07:48 20:55 33.48

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