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Thu 3rd Apr 2025 at 1:37pm by Rosehip

Run > Tempo
  • windy
  • warm
  • Time
    54:56
  • Miles
    4.20
  • Min/mi
    13:05
  • Pacing
    85.6%
  • WAVA
    44.97
  • Stride(cm)
    79
  • Cals
    462
  • Watts
    216
  • Cadence
    155
  • BPM
    140
  • %MHR
    78.5
  • B/mi
    1827
  • Asc(m)
    25
  • Surface
    Mixed

Notes & Comments

10 comments
'plan' had 90 mins with 30 'steady' in the middle. Head said "just get out the bloody door and see if you can at least squish the bugs". looped a bit for some circles I won't need to fight the crops for later.
Couldn't concentrate keeping effort easy unless 90/30s so gave up trying.
Only a mile steady/tempo effort, but it's better than nothing and I enjoyed it :)
Glorious day.
3.2 tempo, load 96

1) 1mi - 13:32(13:32/mi) 125/139bpm [1692b/mi] 111cal 209/299W
2) 1mi - 13:18(13:18/mi) 138/146bpm [1836b/mi] 110cal 198/327W
3) 0.45mi - 6:09(13:35/mi) 141/147bpm [1916b/mi] 48cal 195/253W

4) 1mi - 11:49(11:49/mi) 153/159bpm [1808b/mi] 111cal 242/278W

5) 0.12mi - 2:00(16:31/mi) 146/159bpm [2411b/mi] 15cal 171/283W
6) 0.62mi - 8:08(13:02/mi) 146/153bpm [1904b/mi] 67cal 219/291W
13:32 13:18 6:09 11:49 2:00 8:08
Jaks
Well done 👏
Velociraptor
Well done 😀
Rosehip
thanks :)
EvilPixie
Enjoyed it is the key thing well done 👍
Ness
Well done 😀
Rosehip
thanks ladies :)
RRR-CAZ 🇬🇧
Well done 👍
Rosehip
thank you :)
northernslowcoach
Enjoying it is important :)
Rosehip
cheers x

Pace

24% 13% 30% 33%

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.
0.13 1:44 1:44 13:51 101 77-126 1399 149 118-162 213 108-299 1/0
0.25 3:21 1:38 13:01 126 120-130 1639 154 128-162 226 93-252 1/0
0.38 5:02 1:41 13:26 127 120-132 1706 153 118-162 219 112-294 0/1
0.50 6:48 1:45 14:03 126 121-131 1771 153 122-162 201 127-240 1/0
0.63 8:29 1:41 13:29 128 122-133 1726 152 126-164 206 66-247 0/0
0.75 10:11 1:43 13:41 132 123-136 1805 153 128-162 209 65-236 0/0
0.88 11:52 1:41 13:28 131 123-136 1763 156 126-162 212 143-234 1/0
1.00 13:31 1:38 13:08 131 122-139 1720 157 124-162 211 66-261 2/0
1.13 15:12 1:41 13:28 134 126-140 1804 155 124-164 206 129-247 0/0
1.25 16:46 1:34 12:33 137 135-139 1720 162 160-164 214 205-219 0/1
1.38 18:30 1:44 13:50 139 132-143 1923 151 80-162 215 143-264 2/0
1.50 20:11 1:41 13:27 138 131-141 1856 151 122-164 199 115-222 0/1
1.63 21:43 1:32 12:17 136 130-138 1671 161 160-162 213 202-233 0/2
1.75 23:19 1:36 12:48 140 138-143 1791 161 160-162 214 204-224 1/2
1.88 25:00 1:42 13:32 139 133-145 1882 151 126-162 196 62-304 2/1
2.00 27:31 2:31 +43 20:07 140 132-146 2815 142 96-162 202 90-327 2/0
2.13 29:09 1:38 13:05 139 133-144 1818 159 124-164 213 143-253 1/0
2.25 30:44 1:35 12:37 144 142-146 1816 161 160-162 217 195-228 0/2
2.38 32:32 1:48 14:25 138 131-147 1989 143 122-162 184 122-245 2/0
2.50 34:14 1:42 13:36 142 139-146 1930 152 124-164 199 59-260 1/0
2.63 35:43 1:30 11:56 148 145-151 1767 162 160-164 227 213-235 1/2
2.75 37:14 1:31 12:08 150 149-151 1819 163 160-164 229 222-235 0/1
2.88 38:43 1:28 11:46 151 149-153 1777 163 162-164 235 219-243 0/1
3.00 40:12 1:30 11:59 153 152-156 1832 164 162-166 241 209-260 1/1
3.13 41:42 1:30 11:56 155 153-156 1850 164 162-166 246 236-255 0/1
3.25 43:10 1:28 11:44 156 155-157 1830 164 162-166 256 244-270 0/0
3.38 44:36 1:26 11:29 157 156-158 1804 165 164-166 252 242-261 0/0
3.50 46:16 1:40 13:18 157 148-159 2087 151 122-166 240 134-283 0/0
3.63 48:08 1:52 14:55 137 120-147 2045 136 32-164 174 39-260 0/1
3.75 49:47 1:40 13:17 145 141-148 1925 154 122-164 221 148-265 1/0
3.88 51:29 1:41 13:30 147 143-153 1985 153 124-164 211 70-291 0/1
4.00 53:07 1:38 13:08 149 144-152 1956 155 126-166 217 149-247 1/2
4.13 54:46 1:39 13:12 149 145-153 1967 154 124-164 223 160-246 2/0
4.20 55:39 53 12:14 146 143-151 1787 160 128-164 229 174-256 0/0

Heart

140/159max
  • Show Beats/Mile

Elevation

Asc 25m, Range 9m, Flat prediction 54:56
Elevation Graph
No climbs of at least 10 metres detected.

Power

216W (327 max)
Power Graph
Power Bands

Cadence

155 (166 max) Stride Length: 79cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 79.3 162 3.5 44:00 12:42
Walk 19.4 127 0.7 10:56 16:13
Pause 1.3 - - 43 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
100m 42 11:18 32.16% More
200m 1:25 11:25 35.09% More
400m 2:52 11:30 37.19% More
800m 5:49 11:42 41.78% More
1km 7:18 11:45 43.08% More
Mile 11:49 11:49 44.53% More
5k 40:50 13:09 44.67% More

Predictions

Dist Time Per Mile WAVA
1M 9:40 9:40 54.43
5km 38:08 12:16 47.83
5M 1:07:50 13:34 43.52
10km 1:28:15 14:12 41.64
10M 2:36:59 15:42 38.76
Half 3:37:40 16:37 37.07
20M 6:03:16 18:10 34.25
Mara 8:23:42 19:14 32.36

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