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Wed 28th Aug 2024 at 3:09pm by northernslowcoach

Run > General

  • showers
  • Time
    1:03:33
  • Miles
    5.05
  • Min/mi
    12:35
  • WAVA
    44.78
  • Stride(cm)
    78
  • Cals
    551
  • Watts
    223
  • Cadence
    164
  • BPM
    133
  • %MHR
    78
  • B/mi
    1679
  • Asc(m)
    81
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Run walk 2 mins 30 secs, stopped at the garage to book the cars service and MOT

1) 1mi - 12:07(12:07/mi) 122/141bpm [1478b/mi] 102cal 214/321W
2) 1mi - 12:21(12:21/mi) 127/143bpm [1568b/mi] 104cal 200/296W
3) 1mi - 12:31(12:31/mi) 135/157bpm [1690b/mi] 109cal 218/310W
4) 1mi - 12:23(12:23/mi) 142/155bpm [1757b/mi] 115cal 221/298W
5) 1mi - 13:42(13:42/mi) 140/154bpm [1918b/mi] 116cal 210/296W
6) 0.05mi - 30(10:21/mi) 141/143bpm [1459b/mi] 5cal 264/272W
12:07 12:21 12:31 12:23 13:42 30
Diogenes
Top multi-tasking
.B.
Excellent work :)
Bintmcskint
Great multi-tasking :-)
Rosehip
well done :)

Map

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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 3:03 3:03 12:12 114 75-129 1391 162 130-172 223 70-305 2/6
0.50 6:00 2:57 11:46 121 115-127 1424 164 142-170 201 156-236 2/18
0.75 9:07 3:07 12:28 123 110-141 1534 170 158-198 229 169-321 6/13
1.00 12:07 3:00 12:00 131 120-141 1571 168 130-174 238 73-305 2/7
1.25 15:07 3:01 12:03 125 116-139 1505 164 130-174 203 148-238 1/11
1.50 18:12 3:05 12:21 126 114-133 1556 166 128-176 215 146-243 1/7
1.75 21:17 3:05 12:19 125 115-139 1539 166 130-174 218 155-278 3/8
2.00 24:27 3:10 12:40 132 117-143 1671 164 100-174 216 107-296 5/8
2.25 28:38 4:11 +54 16:44 131 106-148 2192 165 130-176 228 87-310 8/6
2.50 31:45 3:07 12:29 133 108-150 1660 173 132-178 236 164-279 7/3
2.75 34:51 3:06 12:25 145 135-157 1800 168 130-176 233 152-301 6/4
3.00 51:12 16:21 +13:25 1:05:24 131 90-143 8568 168 130-178 242 170-285 7/1
3.25 54:22 3:10 12:40 138 132-144 1747 164 130-176 218 72-250 1/4
3.50 57:22 2:59 11:57 141 133-149 1686 168 108-178 226 109-278 4/2
3.75 1:00:24 3:03 12:11 143 134-148 1743 169 130-178 224 59-269 5/3
4.00 1:03:39 3:14 12:57 146 138-155 1890 170 118-250 248 169-298 8/0
4.25 1:06:57 3:18 13:12 148 138-154 1954 163 122-176 238 170-296 10/1
4.50 1:10:02 3:06 12:23 142 127-149 1758 173 126-230 218 63-249 6/4
4.75 1:14:22 4:19 17:17 131 117-148 2264 127 114-174 183 134-276 16/0
5.00 1:17:21 2:59 11:56 139 116-149 1659 167 114-180 231 136-286 4/1
5.05 1:17:51 30 10:31 141 138-143 1483 175 174-176 264 257-272 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands
  • Heart Rate Distribution

    133 avge / 157 max Delete HR Trace
  • Climb Gradient Min/mi
    25 2.8% 14:23
    21 1.9% 12:45
  • Cadence Distribution

    164 avge / 250 max Stride Length: 78cm
  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 68.7 172 4.3 48:58 14:41
    Walk 15.8 127 0.7 14:31 19:37
    Still 0.0 - - 3 -
    Pause 15.5 - - 14:19 -
  • Power Distribution

    223W (321 max)
  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:53 11:38 34.84% More
    800m 5:51 11:47 38.09% More
    1km 7:21 11:50 39.45% More
    Mile 11:56 11:56 41.34% More
    5k 52:29 16:54 32.84% More
    5 miles 1:17:14 15:27 36.46% More
  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:42 10:42 46.10
    5km 37:15 11:59 46.27
    5M 1:02:51 12:34 44.80
    10km 1:19:50 12:51 44.18
    10M 2:14:44 13:28 43.19
    Half 3:01:20 13:51 41.94
    20M 4:48:49 14:26 41.50
    Mara 6:28:43 14:50 40.89
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