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Fri 20th Sep 2024 at 6:35am by northernslowcoach

Run > General
  • Time
    40:38
  • Miles
    3.33
  • Min/mi
    12:12
  • Pacing
    91.7%
  • WAVA
    45.55
  • Stride(cm)
    78
  • Cals
    359
  • Watts
    227
  • Cadence
    169
  • BPM
    134
  • %MHR
    78.4
  • B/mi
    1636
  • Asc(m)
    44
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Tired legs this morning but run done ✔️

1) 1mi - 12:03(12:03/mi) 114/141bpm [1373b/mi] 100cal 221/361W
2) 1mi - 12:37(12:37/mi) 139/154bpm [1753b/mi] 111cal 230/313W
3) 1mi - 12:08(12:08/mi) 144/156bpm [1748b/mi] 111cal 223/291W
4) 0.33mi - 3:51(11:42/mi) 152/157bpm [1779b/mi] 37cal 226/287W
12:03 12:37 12:08 3:51
Autumnleaves
All the threes :)
Bintmcskint
Good start to a Friday :-)
.B.
Nicely done :)
Rosehip
well done :)

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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.
0.13 1:27 1:27 11:37 73 48-86 848 167 106-176 222 110-259 1/3
0.25 2:57 1:30 11:57 90 87-93 1076 161 134-176 239 172-361 2/1
0.38 4:21 1:24 11:13 97 91-100 1088 175 170-176 231 76-262 1/3
0.50 5:52 1:31 12:07 113 100-126 1369 162 124-176 217 137-287 0/3
0.63 7:30 1:38 13:05 131 122-136 1715 165 130-176 214 141-260 1/2
0.75 8:58 1:28 11:43 131 119-141 1535 173 128-178 225 141-253 2/1
0.88 10:36 1:38 13:02 134 126-140 1746 163 130-178 221 171-251 2/1
1.00 12:02 1:27 11:35 136 131-140 1576 176 174-176 231 219-246 1/1
1.13 13:36 1:33 12:27 133 124-140 1657 166 132-180 222 157-272 3/0
1.25 15:11 1:35 12:38 137 121-142 1731 165 130-178 213 165-313 1/2
1.38 16:40 1:29 11:55 137 122-143 1633 176 174-178 248 226-258 3/0
1.50 18:16 1:36 12:46 139 132-147 1775 164 130-178 226 174-249 2/0
1.63 19:49 1:33 12:22 142 136-145 1757 172 130-178 233 171-251 1/1
1.75 21:21 1:32 12:16 135 127-141 1655 169 132-178 218 78-254 2/1
1.88 23:00 1:40 13:20 140 133-145 1866 165 130-178 241 153-297 4/0
2.00 24:39 1:38 13:08 150 140-154 1969 174 134-178 262 217-291 8/0
2.13 26:13 1:34 12:33 142 137-152 1783 164 130-178 226 187-260 2/0
2.25 27:49 1:36 12:45 143 134-148 1823 164 132-176 217 164-247 1/2
2.38 29:21 1:32 12:16 147 134-154 1802 176 174-178 257 233-291 7/0
2.50 30:55 1:35 12:39 149 144-156 1884 163 122-180 220 175-250 5/0
2.63 32:26 1:31 12:05 149 142-153 1801 170 132-178 214 165-225 0/2
2.75 33:53 1:27 11:37 139 133-145 1616 173 132-178 207 72-225 0/2
2.88 35:22 1:29 11:52 139 126-148 1649 164 136-178 197 160-238 0/7
3.00 36:47 1:25 11:19 141 129-145 1595 176 174-178 246 209-282 3/5
3.13 38:22 1:35 12:38 150 145-152 1895 162 124-178 235 183-284 6/3
3.25 39:48 1:26 11:27 153 149-157 1752 177 174-180 234 207-287 2/1
3.33 40:38 50 10:42 153 150-157 1638 177 174-180 219 186-276 1/6

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    134 avge / 157 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    32 1.6% 12:37

  • Cadence Distribution

    169 avge / 180 max Stride Length: 78cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 84.2 175 2.9 34:12 11:47
    Walk 15.8 132 0.4 6:26 15:09

  • Power Distribution

    227W (361 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:45 11:02 36.70% More
    800m 5:43 11:30 38.99% More
    1km 7:13 11:37 40.21% More
    Mile 11:52 11:52 41.56% More
    5k 37:58 12:13 45.39% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:49 10:49 45.60
    5km 37:39 12:07 45.78
    5M 1:03:33 12:43 44.31
    10km 1:20:42 12:59 43.71
    10M 2:16:12 13:37 42.73
    Half 3:03:19 14:00 41.49
    20M 4:51:58 14:36 41.06
    Mara 6:32:56 15:00 40.45
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