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Sun 20th Apr 2025 at 10:01am by alpenrose

Run > General
  • breezy
  • Time
    48:32
  • Miles
    3.09
  • Min/mi
    15:42
  • Pacing
    80.7%
  • WAVA
    41.57
  • Stride(cm)
    69
  • Cals
    318
  • Cadence
    148
  • BPM
    117
  • %MHR
    68.7
  • B/mi
    1845
  • Asc(m)
    52
  • Surface
    Road

Notes & Comments

Cold for ages at the start. Continued with c25k week 1: R 60s, W 90s.

Apart from in the middle I decided to have a go at the 400m for the challenge cup and I'm now in 2nd for that. It took me 5 minutes to get my breath back.

1) 1mi - 16:59(16:59/mi) 104/130bpm [1766b/mi] 102cal
2) 1mi - 15:40(15:40/mi) 115/138bpm [1801b/mi] 102cal
3) 1mi - 14:41(14:41/mi) 132/165bpm [1937b/mi] 106cal
4) 0.09mi - 1:13(13:57/mi) 127/137bpm [1772b/mi] 8cal
16:59 15:40 14:41 1:13
LipGloss
Well done x

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 2:31 2:31 20:05 82 74-90 1647 121 116-124 1/2
0.25 5:03 2:32 20:15 86 82-90 1741 119 112-124 2/2
0.38 7:09 2:07 16:55 109 84-121 1844 145 118-174 2/0
0.50 9:00 1:50 14:42 111 97-129 1632 155 120-174 1/1
0.63 10:52 1:52 14:57 108 98-123 1614 145 122-176 1/2
0.75 12:58 2:06 16:51 110 100-122 1853 141 120-172 1/2
0.88 15:02 2:04 16:34 113 100-122 1872 145 118-222 3/2
1.00 16:58 1:56 15:25 116 100-129 1787 150 122-174 2/2
1.13 18:48 1:50 14:41 113 100-129 1660 156 118-174 1/2
1.25 20:46 1:58 15:41 114 100-125 1788 150 114-174 1/2
1.38 22:51 2:05 16:39 113 100-128 1882 139 122-176 4/2
1.50 24:55 2:04 16:32 124 107-138 2049 147 122-172 4/2
1.63 27:20 2:26 +39 19:25 110 102-120 2135 157 122-178 1/6
1.75 29:07 1:47 14:13 109 96-128 1549 157 122-178 4/3
1.88 31:27 2:20 +13 18:40 117 105-133 2184 145 122-176 1/3
2.00 33:31 2:04 16:35 120 108-132 1990 139 116-176 4/1
2.13 34:48 1:17 10:13 132 107-157 1348 180 114-186 1/2
2.25 36:11 1:23 11:07 161 158-163 1790 179 176-184 2/3
2.38 38:26 2:15 17:58 141 119-164 2534 137 116-244 3/1
2.50 40:46 2:20 18:42 108 104-117 2020 123 118-128 2/2
2.63 42:33 1:47 14:15 124 102-142 1767 155 116-172 2/1
2.75 44:21 1:48 14:22 127 116-141 1825 158 122-176 1/2
2.88 46:18 1:57 15:38 130 122-144 2032 142 106-178 2/3
3.00 48:12 1:54 15:11 139 128-148 2111 156 122-178 2/1
3.09 49:25 1:13 14:03 127 121-136 1784 153 124-180 2/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    117 avge / 164 max Delete HR Trace

  • Cadence Distribution

    148 avge / 244 max Stride Length: 69cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 39.1 174 1.6 18:47 12:32
    Walk 59.2 122 1.5 29:46 19:35
    Still 0.0 - - 1 -
    Pause 1.7 - - 51 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:38 10:37 44.04% More
    800m 6:46 13:38 42.08% More
    1km 8:37 13:52 42.20% More
    Mile 14:37 14:37 39.87% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 13:24 13:24 43.48
    5km 48:50 15:43 41.59
    5M 1:24:02 16:48 39.10
    10km 1:47:40 17:20 37.99
    10M 3:05:16 18:32 36.70
    Half 4:12:06 19:15 35.85
    20M 6:48:29 20:25 34.20
    Mara 9:15:49 21:13 32.99

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