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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
  • 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

🏃‍♂️ 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

Map
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0mi in 0

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.
0.00 10:00 10:00 +48:30 74:30:24 63 57-76 281635 120 120-120 124 111-137 0/0
0.00 20:00 10:00 116:06:51 76 76-76 529481 120 120-120 111 111-111 0/0
0.01 30:00 10:00 77:44:46 76 76-76 354522 120 120-120 132 132-132 0/0
0.01 40:00 10:00 99:42:41 76 76-76 454685 120 120-120 163 163-163 0/0
0.16 50:00 10:00 1:04:33 97 76-113 6261 180 176-188 287 254-308 2/2
1.33 1:00:00 10:00 8:34 131 113-142 1122 178 174-188 314 266-414 15/17
2.58 1:10:00 10:00 7:58 137 132-143 1092 180 176-188 328 285-400 21/20
3.84 1:20:00 10:00 7:56 131 128-136 1040 180 176-186 326 289-376 14/13
5.07 1:30:00 10:00 +25 8:08 136 131-141 1106 182 176-190 326 174-382 16/6
6.39 1:40:00 10:00 7:37 138 136-141 1052 184 178-190 334 300-382 14/20
7.71 1:50:00 10:00 7:34 138 135-141 1045 184 90-192 355 227-404 18/31
8.81 2:00:00 10:00 +27 9:04 135 127-141 1225 177 128-188 304 163-377 15/6
9.16 2:03:05 3:05 8:51 132 130-133 1168 175 174-178 301 272-331 4/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 143 max Delete HR Trace

  • Cadence Distribution

    180 avge / 192 max Stride Length: 111cm

  • Run/Walk Breakdown

     
    % 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 -

  • Power Distribution

    325W (414 max)

  • 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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