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Sun 20th Apr 2025 at 9:31am by Autumnleaves

Run > Race
  • Good
  • breezy
  • Time
    39:17
  • Miles
    5.02
  • Min/mi
    7:50
  • Pacing
    96%
  • WAVA
    73.59
  • Stride(cm)
    115
  • Cals
    465
  • Watts
    297
  • Cadence
    178
  • BPM
    153
  • %MHR
    82.5
  • B/mi
    1195
  • Asc(m)
    37
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

This went much better than I expected! Legs turned over ok despite feeling tired. Outside gold standard* but best time on this course for 10 years! Leaflet got a PB.

*Edit - WAS Gold standard, got my 38 and 39 mixed up!!
1) 1mi - 8:02(8:02/mi) 140/150bpm [1124b/mi] 89cal 295/359W
2) 1mi - 7:44(7:44/mi) 153/156bpm [1183b/mi] 92cal 308/361W
3) 1mi - 7:48(7:48/mi) 155/158bpm [1210b/mi] 94cal 295/321W
4) 1mi - 7:48(7:48/mi) 157/158bpm [1224b/mi] 93cal 287/311W
5) 1mi - 7:48(7:48/mi) 159/162bpm [1241b/mi] 95cal 294/324W
6) 0.02mi - 8(6:14/mi) 162/162bpm [1010b/mi] 2cal 307/316W
8:02 7:44 7:48 7:48 7:48 8
Ness
Well done 👏🏅
Sombrero
Oh that looks very good! Excellent time ⏲️
northernslowcoach
Fab running 👏
Autumnleaves
Thanks :) notes added
EvilPixie
Excellent
LindsD
MOst excellent. well done both
RRR-CAZ 🇬🇧
Great running X2
AndyJ57
Very well done!

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 8:30 123 80-142 1046 176 110-184 298 45-332 9/0
0.50 4:05 1:57 7:50 147 142-150 1151 180 176-186 312 288-359 5/1
0.75 6:02 1:57 7:49 148 146-150 1157 179 176-184 297 285-339 1/4
1.00 8:01 1:59 7:55 145 143-148 1149 180 176-184 289 285-294 0/3
1.25 10:00 1:59 7:54 149 145-153 1178 179 176-184 317 291-361 5/1
1.50 11:57 1:57 7:49 155 153-156 1211 180 178-186 308 298-318 3/1
1.75 13:51 1:54 7:37 154 153-155 1174 179 178-180 301 294-312 1/2
2.00 15:45 1:54 7:36 153 152-155 1162 178 176-180 305 283-326 3/4
2.25 17:42 1:57 7:48 155 153-156 1210 178 176-180 306 287-320 4/0
2.50 19:39 1:57 7:48 154 152-156 1202 178 176-180 293 276-311 3/2
2.75 21:36 1:56 7:45 155 154-157 1201 178 176-184 292 284-303 2/1
3.00 23:34 1:58 7:52 156 156-158 1227 179 176-182 290 281-302 2/1
3.25 25:36 2:02 8:09 157 156-158 1280 179 178-180 290 277-311 4/0
3.50 27:34 1:58 7:52 156 154-158 1227 177 176-178 280 271-294 1/2
3.75 29:24 1:51 7:22 156 156-158 1150 178 176-180 285 272-301 0/8
4.00 31:21 1:57 7:47 157 155-158 1223 177 176-180 293 278-308 2/4
4.25 33:21 2:00 8:01 158 157-159 1266 177 176-180 291 281-304 3/1
4.50 35:22 2:01 8:04 158 158-159 1274 177 176-180 289 266-316 3/2
4.75 37:20 1:58 7:50 158 157-160 1238 178 176-180 292 282-312 3/3
5.00 39:09 1:49 7:17 160 159-162 1165 181 178-186 304 285-324 1/5
5.02 39:17 8 6:43 162 162-162 1088 184 184-184 308 302-316 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    153 avge / 162 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    13 1.8% 8:13

  • Cadence Distribution

    178 avge / 186 max Stride Length: 115cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 178 5 39:16 7:50
    Walk 0.0 110 0 1 10:36

  • Power Distribution

    297W (361 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 25 6:37 53.86% More
    200m 53 7:03 55.81% More
    400m 1:48 7:14 58.07% More
    800m 3:45 7:32 63.04% More
    1km 4:43 7:36 64.80% More
    Mile 7:42 7:42 66.75% More
    5k 24:10 7:47 73.60% More
    5 miles 39:07 7:49 73.60% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:40 6:40 77.05
    5km 23:11 7:28 76.72
    5M 39:07 7:49 73.59
    10km 49:40 8:00 72.16
    10M 1:23:46 8:23 70.77
    Half 1:52:42 8:36 69.73
    20M 2:59:24 8:58 67.49
    Mara 4:01:22 9:13 65.72

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