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Tue 14th Jan 2025 at 8:19pm by tipsku

Run > Strides

Good
rain
windy
cold

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Time
50:20
Miles
5.41
Min/mi
9:18
Pacing
85.9%
WAVA
54.28
Stride(cm)
95
Cals
439
Cadence
181
BPM
139
%MHR
74.9
B/mi
1296
Asc(m)
61
Hillscore
6
Surface
Road

Notes & Comments

5.4 mi easy with 5x100m Strides 😄
Easy run starting in the rain, 5k warm up, then 5x 100 m strides, 1 mile cool down. It was nice to get out after a very busy day. My legs needed a bit of time to get going but then it all felt nice and smooth. More hay in the barn

1) 0.62mi - 5:46(9:17/mi) 130/140bpm [1208b/mi] 49cal
2) 0.62mi - 6:12(9:58/mi) 135/144bpm [1346b/mi] 53cal
3) 0.62mi - 5:59(9:38/mi) 139/145bpm [1339b/mi] 53cal
4) 0.62mi - 5:57(9:35/mi) 138/143bpm [1322b/mi] 52cal
5) 0.62mi - 5:50(9:23/mi) 138/143bpm [1295b/mi] 50cal
6) 0.62mi - 5:28(8:49/mi) 144/155bpm [1269b/mi] 50cal
7) 0.62mi - 5:22(8:38/mi) 151/160bpm [1303b/mi] 51cal
8) 0.62mi - 5:42(9:10/mi) 141/150bpm [1292b/mi] 48cal
9) 0.44mi - 4:04(9:15/mi) 138/146bpm [1275b/mi] 33cal

5:46 6:12 5:59 5:57 5:50 5:28 5:22 5:42 4:04

	Velociraptor Well done
	riggys99 Nice set of strides

Map

0mi in 0

Multigraph

Pace
Elev
Cadence
Stride
HR
B/mi

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.	Ascent mtrs Asc.
0.25	2:23	2:23	9:30	122 76-132	1159	177 110-186	13/2
0.50	4:37	2:14	8:56	136 129-140	1215	180 166-188	10/1
0.75	7:02	2:26	9:43	136 131-139	1322	178 174-186	9/2
1.00	9:34	2:32	10:08	133 130-138	1348	179 176-182	15/9
1.25	12:02	2:27	9:49	136 131-144	1334	180 178-188	7/4
1.50	14:25	2:24	9:36	137 127-145	1314	179 178-182	12/6
1.75	16:50	2:24	9:37	141 134-145	1356	181 176-186	12/5
2.00	19:17	2:27	9:48	138 133-142	1353	181 176-184	4/1
2.25	21:42	2:26	9:43	139 131-143	1350	179 172-186	8/3
2.50	24:02	2:20	9:18	137 133-141	1275	180 174-198	6/5
2.75	26:21	2:19	9:17	140 135-143	1299	182 174-186	11/16
3.00	28:42	2:21	9:23	138 131-143	1296	182 180-188	9/13
3.25	31:02	2:20	9:22	139 131-144	1301	183 178-192	4/8
3.50	33:08	2:06	8:24	146 139-154	1225	186 178-206	2/7
3.75	35:19	2:11	8:45	143 135-155	1250	182 174-208	5/4
4.00	37:27	2:07	8:30	153 144-160	1300	186 170-208	3/4
4.25	39:40	2:13	8:54	152 147-160	1352	184 160-206	7/12
4.50	42:04	2:23	9:34	144 138-148	1377	184 178-188	4/6
4.75	44:40	2:36 +18	10:24	139 121-146	1446	184 176-198	4/7
5.00	46:52	2:13	8:50	143 134-150	1264	184 180-194	2/5
5.25	49:48	2:55 +34	11:42	140 118-145	1637	181 136-184	5/3
5.41	51:13	1:25	8:50	135 119-146	1193	182 180-184	3/4

Further Analysis

Pace Distribution
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Heart Rate Distribution
139 avge / 160 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

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Climb	Gradient	Min/mi
59	1.6%	9:38

Cadence Distribution
181 avge / 208 max Stride Length: 95cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	98.1	181	5.4	50:13	9:27
Walk	0.1	123	0	2	15:12
Still	0.2	-	-	6	-
Pause	1.7	-	-	52	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:57	7:49	46.48%	More
800m	4:04	8:12	48.92%	More
1km	5:10	8:20	50.16%	More
Mile	8:30	8:30	51.94%	More
5k	28:29	9:10	54.17%	More
5 miles	46:48	9:22	53.79%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:24	8:24	52.57
5km	27:58	9:00	55.17
5M	46:18	9:16	54.37
10km	58:18	9:23	54.06
10M	1:36:32	9:39	53.65
Half	2:08:31	9:49	52.56
20M	3:21:16	10:04	52.66
Mara	4:27:57	10:14	52.29

Bespoke Fields

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Borg Rating of Perceived Exertion

1 Very Light
2 Light
3 Light
4 Medium
5 Medium
6 Medium
7 Vigorous
8 Vigorous
9 Very Hard
10 Max Effort

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