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Sun 24th Nov 2024 at 7:59am by ChrisHurk

Run > Dog Running
  • v windy
  • warm
  • Time
    24:41
  • Miles
    3.12
  • Min/mi
    7:55
  • Pacing
    64%
  • WAVA
    61.26
  • Stride(cm)
    112
  • Cals
    499
  • Cadence
    182
  • BPM
    144
  • %MHR
    79.7
  • B/mi
    1136
  • Asc(m)
    38
  • Surface
    Trail

Notes & Comments

KFCC @ North Stow. Hagan and Boo. 17 degrees in November @ 8am! Storm Bert was blowing a hooley. Not on it, so took it relatively steady. A couple of puddle stops and rests for me. So actually began to feel better - a bit of long intervals in essence.

1) 1mi - 7:40(7:40/mi) 143/154bpm [1096b/mi] 160cal 7.83/8.66mph
2) 1mi - 8:16(8:16/mi) 145/153bpm [1200b/mi] 165cal 7.25/7.95mph
3) 1mi - 7:50(7:50/mi) 148/158bpm [1159b/mi] 157cal 7.66/8.79mph
4) 0.12mi - 55(7:56/mi) 142/157bpm [1127b/mi] 17cal 7.56/7.74mph
7:40 8:16 7:50 55

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 53 53 7:05 116 96-136 822 158 124-190 2/1
0.25 1:47 53 7:07 144 135-149 1024 190 186-192 1/3
0.38 2:40 53 7:07 147 146-149 1045 186 182-190 2/5
0.50 3:36 56 7:30 140 126-153 1050 187 184-192 1/4
0.63 4:36 1:00 7:58 151 149-153 1203 185 182-188 6/0
0.75 5:37 1:01 8:08 149 148-151 1212 183 178-186 3/2
0.88 6:39 1:02 8:18 148 147-148 1228 181 176-186 7/1
1.00 7:39 1:00 8:02 147 144-150 1180 183 178-186 5/3
1.13 8:45 1:06 8:47 144 133-152 1264 181 176-184 2/5
1.25 9:43 58 7:44 146 143-148 1128 184 178-186 5/7
1.38 10:50 1:07 8:54 146 143-148 1299 183 180-186 5/2
1.50 11:51 1:01 8:07 149 148-150 1210 181 178-184 3/5
1.63 13:20 1:29 +31 11:53 135 124-150 1605 183 122-200 1/3
1.75 14:24 1:04 8:30 140 127-149 1191 185 184-188 1/2
1.88 15:24 1:00 8:03 150 148-151 1207 183 178-186 5/1
2.00 16:27 1:03 8:23 152 151-153 1274 183 180-186 4/2
2.13 18:25 1:58 +52 15:46 136 117-153 2145 182 120-194 3/2
2.25 19:23 58 7:41 144 135-150 1106 184 182-186 4/2
2.38 20:27 1:04 8:31 150 142-154 1278 183 178-186 2/5
2.50 21:52 1:25 +32 11:22 135 124-151 1534 182 120-190 1/5
2.63 22:47 55 7:22 149 142-152 1097 186 184-188 4/7
2.75 23:43 56 7:26 153 152-154 1138 184 178-186 7/9
2.88 24:42 59 7:54 155 153-156 1223 185 180-186 7/4
3.00 25:40 58 7:47 157 155-158 1223 185 182-190 4/1
3.12 27:24 1:44 +48 14:58 141 127-155 2111 182 120-190 1/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 158 max Delete HR Trace

  • Cadence Distribution

    182 avge / 200 max Stride Length: 112cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 88.5 184 3.1 24:12 8:05
    Walk 9.6 122 0.1 2:40 49:31
    Pause 1.9 - - 32 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:43 6:54 49.47% More
    800m 3:32 7:06 56.81% More
    1km 4:31 7:16 57.82% More
    Mile 7:37 7:37 58.16% More
    5k 27:18 8:47 55.28% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:23 7:23 60.02
    5km 24:34 7:54 61.42
    5M 40:42 8:08 60.45
    10km 51:14 8:15 60.02
    10M 1:24:50 8:29 59.95
    Half 1:52:57 8:37 59.15
    20M 2:56:53 8:51 59.85
    Mara 3:55:30 8:59 59.94
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