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Wed 18th Sep 2024 at 8:41am by Rosehip

Run > General
  • breezy
  • Time
    1:08:53
  • Miles
    5.20
  • Min/mi
    13:15
  • Pacing
    91.1%
  • WAVA
    44.60
  • Stride(cm)
    76
  • Cals
    549
  • Watts
    215
  • Cadence
    159
  • BPM
    137
  • %MHR
    77.1
  • B/mi
    1819
  • Asc(m)
    32
  • Surface
    Trail

Notes & Comments

4 x 15 mins with 2min walks, must remember that speeding up to get it over with doesn’t work for timed runs.

1) 0.08mi - 1:32(18:02/mi) 84/90bpm [1514b/mi] 8cal 147/199W

2) 1mi - 12:53(12:53/mi) 131/140bpm [1687b/mi] 106cal 220/261W
3) 0.17mi - 2:07(12:45/mi) 137/139bpm [1748b/mi] 17cal 217/223W
4) 0.12mi - 2:00(16:26/mi) 122/139bpm [2004b/mi] 13cal 154/227W

5) 1mi - 13:08(13:08/mi) 137/143bpm [1799b/mi] 105cal 216/260W
6) 0.15mi - 1:52(12:39/mi) 143/144bpm [1809b/mi] 16cal 231/245W
7) 0.12mi - 2:00(16:26/mi) 131/144bpm [2154b/mi] 13cal 156/237W

8) 1mi - 13:01(13:01/mi) 141/149bpm [1834b/mi] 105cal 224/255W
9) 0.16mi - 1:59(12:25/mi) 146/147bpm [1812b/mi] 17cal 223/248W
10) 0.11mi - 2:00(17:42/mi) 135/148bpm [2390b/mi] 12cal 136/229W

11) 1mi - 12:40(12:40/mi) 145/151bpm [1837b/mi] 105cal 230/255W
12) 0.21mi - 2:20(11:13/mi) 154/157bpm [1727b/mi] 23cal 247/255W
13) 0.08mi - 1:22(17:15/mi) 145/155bpm [2501b/mi] 9cal 161/273W
1:32 12:53 2:07 2:00 13:08 1:52 2:00 13:01 1:59 2:00 12:40 2:20 1:22
northernslowcoach
Good running R :)
Rosehip
Thanks 🤩
Velociraptor
Well done 😀
Jaks
Well done 👏
RRR-CAZ 🇬🇧
lol at your comment ;-)

Well run 👍
♪♫ Synge ♪♫
Well done!
Fenland Flier
Lol, that works for distance not time.
Rosehip
Thanks folks :)
LindsD
Made me smile
Rosehip
:)

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.
0.08 1:30 1:30 17:41 84 74-90 1485 107 0-128 147 0-199 4/0
1.08 14:22 12:52 12:53 131 83-140 1687 164 128-168 220 148-261 9/10
1.25 16:29 2:07 12:45 137 134-139 1748 165 162-168 217 208-223 1/2
1.37 18:28 1:59 16:23 122 109-139 2000 127 0-168 155 0-227 2/1
2.37 31:37 13:08 13:08 137 109-143 1800 163 122-166 216 119-260 9/9
2.52 33:28 1:51 12:38 143 141-144 1806 165 162-168 231 218-245 2/0
2.64 35:27 1:59 16:24 131 116-144 2148 131 122-168 157 123-237 2/1
3.64 48:28 13:01 13:01 141 114-149 1835 164 124-168 224 136-255 10/13
3.80 50:26 1:58 12:25 146 145-147 1813 165 162-166 223 216-248 1/3
3.91 52:25 1:59 17:40 136 123-148 2402 124 80-164 136 100-229 2/0
4.91 1:05:06 12:41 12:41 145 131-151 1838 162 0-168 230 0-255 11/16
5.12 1:07:25 2:19 11:13 154 151-157 1727 167 164-170 247 238-255 2/3
5.20 1:08:47 1:22 +1 17:27 145 131-155 2531 133 114-166 162 120-273 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    137 avge / 157 max Delete HR Trace

  • Cadence Distribution

    159 avge / 170 max Stride Length: 76cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 87.8 164 4.7 1:00:29 12:51
    Walk 12.2 124 0.5 8:24 16:59

  • Power Distribution

    215W (273 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 41 10:56 33.24% More
    200m 1:23 11:05 36.17% More
    400m 2:49 11:18 37.84% More
    800m 5:52 11:49 41.39% More
    1km 7:23 11:52 42.65% More
    Mile 12:16 12:16 42.90% More
    5k 40:31 13:03 45.01% More
    5 miles 1:05:29 13:06 45.08% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:22 9:22 56.17
    5km 36:56 11:53 49.38
    5M 1:05:41 13:08 44.94
    10km 1:25:27 13:45 43.01
    10M 2:32:00 15:12 40.03
    Half 3:30:46 16:05 38.29
    20M 5:51:45 17:35 35.37
    Mara 8:07:44 18:37 33.42

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