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Tue 18th Mar 2025 at 4:08pm by RRR-CAZ 🇬🇧

Run > Tempo
  • windy
  • Time
    1:13:43
  • Miles
    9.16
  • Min/mi
    8:03
  • Pacing
    0%
  • WAVA
    65.52
  • Stride(cm)
    111
  • Cals
    975
  • Watts
    325
  • Cadence
    180
  • BPM
    134
  • %MHR
    78.5
  • B/mi
    1080
  • Asc(m)
    50
  • Surface
    Road

Notes & Comments

4 comments
🏃‍♂️ 1 mile warm up 3.5 miles @ effort then 3.5 miles hard with 1 mile cool down. Cold wind made parts hard work.
1) 1mi - 8:53(8:53/mi) 122/137bpm [1084b/mi] 110cal 300/378W
2) 1mi - 7:55(7:55/mi) 139/143bpm [1101b/mi] 110cal 329/414W
3) 1mi - 8:01(8:01/mi) 133/137bpm [1067b/mi] 107cal 331/400W
4) 1mi - 7:56(7:56/mi) 132/138bpm [1048b/mi] 105cal 324/382W
5) 1mi - 7:47(7:47/mi) 136/141bpm [1058b/mi] 106cal 324/380W
6) 1mi - 7:37(7:37/mi) 138/141bpm [1051b/mi] 104cal 333/382W
7) 1mi - 7:39(7:39/mi) 138/141bpm [1056b/mi] 105cal 349/404W
8) 1mi - 7:34(7:34/mi) 138/140bpm [1043b/mi] 103cal 348/398W
9) 1mi - 8:54(8:54/mi) 133/141bpm [1183b/mi] 108cal 294/344W
10) 0.16mi - 1:26(9:08/mi) 133/133bpm [1215b/mi] 17cal 296/331W
8:53 7:55 8:01 7:56 7:47 7:37 7:39 7:34 8:54 1:26
Sombrero
Looks good :-) Top banana
Rosehip
well done :)
alpenrose
Fast one today :)
Autumnleaves
Great run x
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

10% 11% 19% 49% 11%

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 50:27 50:27 +48:30 3:21:50 104 57-124 20991 177 120-188 279 111-308 7/2
0.50 53:05 2:38 10:32 125 122-127 1316 176 174-180 296 274-329 3/3
0.75 55:16 2:11 8:42 130 121-134 1131 176 174-180 320 299-333 3/3
1.00 57:23 2:07 8:27 132 130-137 1114 176 174-184 311 276-378 2/4
1.25 59:20 1:57 7:48 140 136-142 1092 183 176-188 340 299-414 3/5
1.50 1:01:20 2:00 8:01 141 139-143 1131 179 176-186 322 272-369 3/7
1.75 1:03:21 2:01 8:03 139 137-141 1120 178 176-186 343 312-385 6/1
2.00 1:05:18 1:57 7:48 137 135-139 1068 180 176-186 312 299-326 3/3
2.25 1:07:19 2:01 8:04 135 133-137 1090 181 178-188 339 307-400 5/4
2.50 1:09:20 2:01 8:04 136 135-137 1097 180 178-186 328 292-380 4/4
2.75 1:11:18 1:58 7:54 132 128-137 1042 180 176-184 327 289-360 3/5
3.00 1:13:19 2:01 8:03 129 128-131 1039 181 176-186 330 292-375 1/4
3.25 1:15:21 2:02 8:09 132 130-134 1075 180 176-186 329 306-376 5/1
3.50 1:17:18 1:57 7:49 131 129-133 1024 182 178-186 323 312-341 4/2
3.75 1:19:18 1:59 7:57 132 130-135 1050 180 176-184 315 302-338 2/3
4.00 1:21:40 2:22 +25 9:30 135 130-138 1282 181 176-190 336 174-382 3/1
4.25 1:23:40 2:00 7:58 135 132-137 1077 181 178-186 326 307-380 5/0
4.50 1:25:39 1:59 7:55 136 135-137 1076 181 178-186 314 307-330 2/1
4.75 1:27:34 1:55 7:41 135 133-137 1036 183 176-188 328 315-343 3/2
5.00 1:29:27 1:54 7:35 139 136-141 1053 183 180-188 326 312-344 2/2
5.25 1:31:18 1:51 7:24 138 136-140 1020 185 180-188 328 317-346 1/3
5.50 1:33:13 1:55 7:41 137 136-139 1052 184 178-188 335 305-370 4/3
5.75 1:35:08 1:55 7:38 138 137-139 1054 185 180-188 338 319-382 3/3
6.00 1:37:05 1:57 7:46 139 138-141 1080 185 180-190 331 314-357 3/3
6.25 1:39:00 1:56 7:43 138 137-140 1066 185 180-190 334 307-356 3/5
6.50 1:40:51 1:51 7:23 138 137-139 1019 185 180-190 349 300-381 1/8
6.75 1:42:47 1:56 7:43 140 138-141 1080 183 90-188 356 227-404 3/5
7.00 1:44:44 1:57 7:47 137 135-141 1067 185 182-192 357 329-378 3/3
7.25 1:46:34 1:51 7:22 137 136-139 1010 184 180-188 360 329-373 1/9
7.50 1:48:25 1:50 7:21 137 135-140 1007 183 180-190 356 330-389 3/10
7.75 1:50:20 1:56 7:43 139 137-140 1072 183 178-188 348 277-398 8/1
8.00 1:52:17 1:57 7:48 139 137-140 1085 184 178-188 331 312-362 3/2
8.25 1:55:04 2:47 +27 11:06 133 127-141 1476 175 128-188 300 163-344 7/0
8.50 1:57:19 2:15 9:02 134 133-135 1210 175 172-184 284 264-305 2/1
8.75 1:59:30 2:10 8:41 133 132-135 1156 176 174-178 297 284-309 1/2
9.00 2:01:39 2:09 8:36 132 130-133 1136 175 174-178 303 288-323 3/2
9.16 2:03:05 1:26 9:10 133 132-133 1219 175 174-176 296 272-331 2/2

Heart

134/143max
  • Show Beats/Mile

Elevation

Asc 50m, Range 28m, Flat prediction 1:13:43
Elevation Graph
No climbs of at least 10 metres detected.

Power

325W (414 max)
Power Graph
Power Bands

Cadence

180 (192 max) Stride Length: 111cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 59.7 180 9.1 1:13:11 8:06
Walk 39.5 116 0 49:01 50:32:18
Still 0.0 - - 1 -
Pause 0.7 - - 52 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:48 7:15 48.57% More
800m 3:39 7:21 57.08% More
1km 4:36 7:24 59.86% More
Mile 7:32 7:32 63.39% More
5k 23:34 7:35 66.76% More
5 miles 38:57 7:47 66.03% More
10k 48:39 7:50 66.09% More

Predictions

Dist Time Per Mile WAVA
1M 7:03 7:03 67.68
5km 23:26 7:33 67.15
5M 38:48 7:46 66.29
10km 48:51 7:52 65.82
10M 1:20:54 8:05 65.37
Half 1:47:43 8:13 64.85
20M 2:48:40 8:26 64.89
Mara 3:44:34 8:34 65.23
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