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Sat 6th Apr 2024 at 10:01am by Mark J 🇳🇿

Run > Easy
  • Time
    1:06:35
  • Miles
    7.76
  • Min/mi
    8:35
  • Pacing
    64.6%
  • WAVA
    59.51
  • Stride(cm)
    111
  • Cals
    729
  • Watts
    235
  • Cadence
    168
  • BPM
    133
  • %MHR
    77.2
  • B/mi
    1139
  • Asc(m)
    215
  • Hillscore
    18
  • Surface
    Trail

Notes & Comments

12k Easy

As it's taper time and I had no particular targets to got today, I thought I'd take some time to appreciate the beauty of where I live and head up into the hills for a change. And a beautiful blaze of autumn colours it was too. So fortunate to live where we do.

The run itself was pleasant enough and the lap averages were fine, especially considering the elevation. I'm not a hill runner currently. Interrupted by shoe laces and phone calls.

Aches and pains: Right piriformis was OK until about 10k when it stated to twinge. 2/3

Shoes: Nike Pegasus 39

1) 1km - 5:49(5:49/km) 119/129bpm [693b/km] 53cal 209/W 10.31/11.8kmph
2) 10km - 52:46(5:17/km) 134/151bpm [707b/km] 586cal 236/W 11.36/15.45kmph
3) 1km - 5:20(5:20/km) 135/136bpm [719b/km] 60cal 236/W 11.25/11.69kmph
4) 0.49km - 2:39(5:24/km) 135/136bpm [730b/km] 30cal 239/W 11.11/11.73kmph
5:49 52:46 5:20 2:39
riggys99
Lovely sounding run
Bowman 🇸🇪
Always nice to be in the moment and appreciate things :)

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 5:59 5:59 +1 9:38 119 -129 1145 159 0-166 208 -257 63/10
6.83 1:03:10 57:11 +7 9:12 134 92-151 1233 169 38-198 236 0-420 192/225
7.45 1:08:30 5:20 +1 8:36 135 133-136 1161 167 164-170 236 63-252 13/0
7.76 1:11:08 2:38 +1 8:41 136 135-136 1180 168 164-170 237 0-269 8/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 151 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    129 5.6% 11:38
    21 1.4% 8:39
    18 6.6% 9:28
    10 3.0% 9:50

  • Cadence Distribution

    168 avge / 198 max Stride Length: 111cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.6 168 7.7 1:10:56 9:10
    Walk 0.3 118 0 13 12:41
    Still 0.0 - - 2 -

  • Power Distribution

    235W (420 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:40 6:40 51.79% More
    800m 3:30 7:02 58.22% More
    1km 4:27 7:10 59.61% More
    Mile 7:12 7:12 62.57% More
    5k 25:58 8:22 59.07% More
    5 miles 42:23 8:29 59.06% More
    10k 56:08 9:02 55.76% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:35 7:35 59.40
    5km 25:14 8:07 60.80
    5M 41:47 8:21 59.92
    10km 52:37 8:28 59.48
    10M 1:27:07 8:43 59.45
    Half 1:55:59 8:51 58.66
    20M 3:01:38 9:05 59.35
    Mara 4:01:50 9:14 59.44

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