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Wed 15th Jan 2025 at 11:57am by Velociraptor

Run > General
  • windy
  • cold
  • Time
    1:19:19
  • Miles
    7.30
  • Min/mi
    10:52
  • Pacing
    49.7%
  • WAVA
    56.77
  • Stride(cm)
    90
  • Cals
    587
  • Watts
    192
  • Cadence
    164
  • BPM
    147
  • %MHR
    78.3
  • B/mi
    1600
  • Asc(m)
    95
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

Thought about doing point to point with a tail wind today, but it didn't seem that windy when I went out. It was, and in a slightly unusual direction (but more west than anything else). Not as warm as yesterday, but sunny. Treated my feet to a new pair of RU4s from my stash and the bit that blistered yesterday didn't bother me.
The long pause at 7 miles was to have a chat with my Scottish pal about bringing up autistic children and clap his nice wee dug.
168 Base.
11:13 11:12 10:48 11:00 10:36 11:01 10:18 3:10
Ness
Well done 👏
EvilPixie
Nice running
Velociraptor
Thanks :)
Sigh
Well done!
riggys99
Well done good news about the blister
Velociraptor
Thanks :) I think I may have to accept that my oldest socks are past their best and throw them out.
riggys99
Sounds like it
Keegan
Nicely done!
Velociraptor
Thanks :)
geordiegirl
sounds like your feet appreciated the new RU4s
Jaks
Well done 👏
Velociraptor
Thanks :)

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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.
0.25 2:50 2:50 11:21 136 83-149 1544 162 158-166 207 161-241 5/2
0.50 5:35 2:45 11:00 140 126-152 1541 163 158-168 196 155-253 4/3
0.75 8:17 2:41 10:45 148 141-154 1591 164 158-168 208 176-251 4/1
1.00 11:12 2:56 11:43 144 138-150 1688 162 160-170 198 164-237 5/2
1.25 14:09 2:57 11:47 144 137-150 1697 163 158-170 195 173-219 6/0
1.50 17:06 2:56 11:46 141 133-148 1658 163 158-168 188 171-252 3/0
1.75 19:43 2:37 10:28 139 132-145 1456 165 162-168 189 176-224 0/7
2.00 22:24 2:42 10:47 139 132-146 1499 165 162-170 186 174-207 0/7
2.25 25:03 2:39 10:36 139 134-144 1474 165 160-170 189 171-211 1/4
2.50 27:49 2:46 11:03 136 130-142 1503 164 160-168 183 172-198 0/4
2.75 30:30 2:41 10:45 147 137-150 1579 164 162-168 197 180-236 2/1
3.00 33:13 2:42 10:49 146 140-151 1580 165 162-170 191 174-211 1/2
3.25 35:44 2:31 10:04 144 142-149 1450 166 162-174 193 158-220 0/5
3.50 38:28 2:44 10:58 153 146-160 1677 164 160-170 200 164-252 3/2
3.75 41:18 2:50 11:20 157 150-162 1780 164 160-170 205 176-240 10/0
4.00 44:13 2:55 11:39 154 144-161 1794 163 156-170 201 168-253 10/0
4.25 47:08 2:55 11:39 156 141-165 1819 162 154-166 193 158-271 9/3
4.50 49:34 2:27 9:46 142 138-146 1387 166 164-168 185 174-200 0/10
4.75 52:10 2:35 10:22 149 143-154 1544 165 162-170 182 158-208 1/6
5.00 54:49 2:39 10:35 148 144-157 1567 165 160-168 183 157-229 2/5
5.25 57:44 2:55 11:41 152 142-160 1775 162 158-166 189 166-231 8/0
5.50 1:00:36 2:53 11:30 153 147-158 1760 162 160-166 184 156-212 8/0
5.75 1:03:13 2:37 10:28 154 149-160 1612 164 160-168 188 152-237 2/2
6.00 1:05:50 2:37 10:26 151 141-157 1576 164 162-170 182 163-213 0/3
6.25 1:08:25 2:36 10:22 151 145-157 1566 164 162-166 183 166-201 0/4
6.50 1:10:56 2:30 10:01 151 145-155 1513 165 162-170 188 167-217 1/5
6.75 1:13:32 2:36 10:24 156 151-159 1622 164 162-168 197 160-244 1/4
7.00 1:19:59 6:27 +3:51 25:47 151 114-155 3893 164 158-182 182 98-201 1/7
7.25 1:22:35 2:36 10:24 148 116-156 1540 165 160-172 192 102-224 1/3
7.30 1:23:09 34 10:42 156 155-157 1668 164 160-168 199 188-220 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    147 avge / 165 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    32 3.2% 11:36
    21 1.9% 11:29
    11 1.4% 11:07
    11 1.3% 11:40

  • Cadence Distribution

    164 avge / 182 max Stride Length: 90cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 95.6 163 7.3 1:19:18 11:23
    Pause 4.4 - - 3:51 -

  • Power Distribution

    192W (271 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 34 9:12 39.50% More
    200m 1:11 9:30 42.19% More
    400m 2:24 9:40 44.25% More
    800m 4:57 9:58 49.06% More
    1km 6:13 10:00 50.70% More
    Mile 10:16 10:16 51.58% More
    5k 33:09 10:40 55.80% More
    5 miles 53:42 10:44 56.37% More
    10k 1:07:26 10:51 56.29% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:31 8:31 62.15
    5km 30:23 9:47 60.87
    5M 51:51 10:22 58.39
    10km 1:06:11 10:39 57.36
    10M 1:52:56 11:18 55.58
    Half 2:32:57 11:41 53.71
    20M 4:05:59 12:18 52.79
    Mara 5:33:06 12:43 51.79
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