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Fri 29th Nov 2024 at 11:34am by Mark Jingle All The Way, J 🇳🇿

Run > Strides
  • warm
  • Time
    50:13
  • Miles
    6.40
  • Min/mi
    7:51
  • Pacing
    66.8%
  • WAVA
    64.96
  • Stride(cm)
    123
  • Cals
    605
  • Watts
    247
  • Cadence
    167
  • BPM
    136
  • %MHR
    78.9
  • B/mi
    1065
  • Asc(m)
    44
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

10k Easy with 8 x 200m Sprints

Good run today. Feeling generally well all over. My head is definitely in a better space today, too. The most minor of niggles in the left leg/ankle. But not worthy of a number.

Shoes: Asics GlideRide 3

1) 1km - 5:05(5:05/km) 114/128bpm [579b/km] 47cal 220/W 11.82/14.34kmph
2) 0.8km - 3:53(4:52/km) 128/132bpm [623b/km] 43cal 236/W 12.33/13.28kmph
3) 0.2km - 42(3:31/km) 138/144bpm [486b/km] 9cal 314/W 17.05/18.75kmph
4) 0.8km - 4:03(5:04/km) 133/145bpm [674b/km] 47cal 233/W 11.83/16.59kmph
5) 0.2km - 41(3:25/km) 139/148bpm [475b/km] 8cal 332/W 17.55/18.37kmph
6) 0.8km - 4:10(5:12/km) 131/149bpm [681b/km] 48cal 230/W 11.54/17.82kmph
7) 0.2km - 42(3:31/km) 132/144bpm [463b/km] 8cal 335/W 17.09/17.65kmph
8) 0.8km - 4:08(5:10/km) 136/147bpm [702b/km] 50cal 235/W 11.63/16.9kmph
9) 0.2km - 43(3:36/km) 141/148bpm [507b/km] 9cal 333/W 16.69/16.98kmph
10) 0.8km - 4:07(5:09/km) 138/149bpm [711b/km] 51cal 235/W 11.64/16.82kmph
11) 0.2km - 41(3:24/km) 142/150bpm [484b/km] 9cal 345/W 17.62/18kmph
12) 0.8km - 4:06(5:08/km) 140/152bpm [719b/km] 52cal 236/W 11.69/16.59kmph
13) 0.2km - 43(3:34/km) 143/151bpm [509b/km] 9cal 343/W 16.86/18.46kmph
14) 0.8km - 4:02(5:02/km) 141/153bpm [710b/km] 52cal 239/W 11.91/16.67kmph
15) 0.2km - 44(3:40/km) 144/150bpm [528b/km] 9cal 327/W 16.35/17.14kmph
16) 0.8km - 4:15(5:19/km) 142/152bpm [754b/km] 56cal 240/W 11.3/15.93kmph
17) 0.2km - 43(3:33/km) 148/155bpm [525b/km] 9cal 357/W 16.92/17.73kmph
18) 1km - 5:13(5:13/km) 144/157bpm [752b/km] 69cal 245/W 11.49/17.23kmph
19) 0.31km - 1:32(4:58/km) 145/146bpm [721b/km] 20cal 251/W 12.07/12.33kmph
5:05 3:53 42 4:03 41 4:10 42 4:08 43 4:07 41 4:06 43 4:02 44 4:15 43 5:13 1:32
riggys99
Nice run
Festive Flier
Nice reps.
Mark Jingle All The Way, J 🇳🇿
Thanks gents.
Frosty The Bowman 🇸🇪
Good to hear! Nice session!
usc215 🇩🇪
glad you are feeling better! cool strides... well done!
Mark Jingle All The Way, J 🇳🇿
Thanks
tipsku
well done, speedy strides!

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.
0.62 5:04 5:04 8:10 114 -128 931 161 0-180 218 -275 42/18
1.12 8:58 3:54 7:51 128 126-132 1005 166 164-174 236 210-253 0/10
1.24 9:39 41 5:33 138 131-144 767 184 174-186 313 248-338 2/4
1.73 13:42 4:03 8:11 133 125-145 1088 165 160-180 233 201-337 0/6
1.86 14:22 40 5:26 139 131-148 755 184 168-186 331 235-365 0/2
2.35 20:05 5:43 +1 11:33 131 85-149 1514 165 112-184 230 0-361 4/2
2.48 20:47 42 5:40 132 117-145 747 184 170-190 333 253-363 0/0
2.97 24:53 4:07 8:19 136 127-147 1131 167 164-184 234 207-338 3/3
3.09 25:36 43 5:45 141 133-148 812 184 172-186 330 246-355 2/1
3.59 29:43 4:07 8:19 138 133-149 1147 166 164-184 235 209-339 3/3
3.71 30:24 41 5:29 142 134-150 779 184 176-186 344 245-371 2/2
4.21 34:31 4:07 8:17 140 132-152 1160 166 162-184 236 199-342 5/5
4.33 35:13 42 5:36 143 134-151 802 185 182-186 340 246-369 1/1
4.83 39:15 4:02 8:08 141 130-153 1146 166 162-186 239 200-351 4/4
4.95 39:58 43 5:54 144 139-151 850 184 172-186 326 239-359 1/1
5.45 44:13 4:15 8:35 142 136-152 1219 165 160-186 240 201-323 14/2
5.57 44:54 41 5:33 148 141-155 820 185 184-188 355 264-371 2/0
6.19 50:08 5:14 +1 8:28 144 135-157 1219 164 160-184 244 52-360 14/0
6.38 51:39 1:31 +1 8:06 145 144-146 1174 166 164-168 247 0-280 6/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 157 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    26 1.6% 8:04

  • Cadence Distribution

    167 avge / 190 max Stride Length: 123cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.8 167 6.4 50:11 7:50
    Walk 3.1 135 0 1:37 9:38:29
    Still 0.1 - - 2 -

  • Power Distribution

    247W (371 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:37 6:30 53.45% More
    800m 3:37 7:16 56.86% More
    1km 4:35 7:22 58.41% More
    Mile 7:24 7:24 61.44% More
    5k 24:09 7:46 64.08% More
    5 miles 40:09 8:02 62.91% More
    10k 50:13 8:05 62.89% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:01 7:01 64.73
    5km 23:21 7:31 66.26
    5M 38:39 7:44 65.35
    10km 48:40 7:50 64.88
    10M 1:20:36 8:04 64.84
    Half 1:47:18 8:11 64.00
    20M 2:48:02 8:24 64.76
    Mara 3:43:43 8:32 64.86

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