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Wed 31st Jul 2024 at 7:46am by Garfield

Run > General
  • warm
  • Time
    52:14
  • Miles
    4.01
  • Min/mi
    13:02
  • Pacing
    83.6%
  • WAVA
    45.48
  • Stride(cm)
    75
  • Cals
    300
  • Cadence
    165
  • BPM
    145
  • %MHR
    81.2
  • B/mi
    1883
  • Asc(m)
    3
  • Surface
    Road

Notes & Comments

1) 1mi - 13:36(13:36/mi) 127/156bpm [1728b/mi] 67cal
2) 1mi - 12:33(12:33/mi) 149/159bpm [1869b/mi] 77cal
3) 1mi - 12:41(12:41/mi) 154/167bpm [1952b/mi] 78cal
4) 1mi - 13:21(13:21/mi) 153/170bpm [2042b/mi] 77cal
5) 0.01mi - 4(8:48/mi) 159/159bpm [1398b/mi] 1cal

Started off ideal then toasted up very quickly when in the sun. Managed to keep mostly shaded during the run. Gentle small steps in these shoes that are quite snug but didn't get to strangulation point on the feet as I was initially worried.
13:36 12:33 12:41 13:21 4

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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 2:10 2:10 17:17 91 85-107 1574 134 120-186 1/1
0.25 3:54 1:44 13:54 127 107-135 1765 167 132-180 0/1
0.38 5:36 1:42 +6 13:39 134 124-144 1830 173 136-186 2/1
0.50 7:13 1:37 12:54 132 119-141 1703 168 134-188 0/4
0.63 8:57 1:44 13:48 129 119-141 1780 164 132-186 1/2
0.75 10:38 1:41 13:30 134 127-142 1809 157 136-186 1/3
0.88 12:06 1:28 11:47 149 135-154 1755 166 136-182 1/1
1.00 13:40 1:34 12:34 138 131-143 1734 168 136-186 0/3
1.13 15:19 1:39 13:09 146 133-155 1920 157 136-186 0/2
1.25 16:46 1:27 11:32 151 136-158 1742 178 138-182 0/1
1.38 18:29 1:43 13:46 145 134-158 1997 158 94-186 1/1
1.50 20:12 1:43 13:46 150 138-155 2065 154 134-186 1/0
1.63 21:31 1:19 10:33 148 136-158 1563 181 178-186 0/1
1.75 23:18 1:47 14:13 144 135-158 2047 159 134-186 1/1
1.88 24:49 1:31 12:08 155 150-159 1881 171 132-184 1/1
2.00 26:14 1:25 11:24 148 137-159 1686 175 138-188 1/0
2.13 28:00 1:46 +5 14:06 153 143-166 2156 171 134-248 1/2
2.25 29:22 1:21 10:52 157 146-163 1706 179 142-184 0/2
2.38 31:00 1:39 13:12 150 143-160 1979 169 136-186 1/3
2.50 32:44 1:43 13:47 156 146-165 2149 155 134-186 0/1
2.63 34:06 1:22 11:00 155 144-165 1705 181 178-184 1/1
2.75 35:50 1:44 13:48 155 144-167 2140 157 132-186 1/1
2.88 37:32 1:42 13:36 159 151-164 2161 163 130-182 0/1
3.00 39:08 1:36 +8 12:49 152 144-164 1949 177 136-190 2/1
3.13 41:08 2:01 +13 16:04 149 134-170 2394 162 132-186 1/1
3.25 42:52 1:43 13:47 151 144-158 2081 165 128-186 1/0
3.38 44:34 1:42 13:34 153 144-160 2077 160 136-188 1/1
3.50 46:14 1:40 13:19 154 144-160 2051 165 136-186 2/1
3.63 47:44 1:30 12:04 153 144-162 1845 180 126-186 0/1
3.75 49:24 1:40 13:17 154 148-161 2044 166 136-186 0/1
3.88 51:05 1:42 13:34 154 143-167 2089 162 134-188 1/1
4.00 52:41 1:36 12:45 158 152-164 2014 170 136-186 2/1
4.01 52:46 5 10:52 159 158-159 1727 179 178-180 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    145 avge / 170 max Delete HR Trace

  • Cadence Distribution

    165 avge / 248 max Stride Length: 75cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 61.5 181 2.9 32:16 11:26
    Walk 37.7 135 1.1 20:03 17:28
    Still 0.1 - - 2 -
    Pause 0.8 - - 25 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:53 11:37 36.48% More
    800m 5:57 11:58 40.27% More
    1km 7:39 12:19 40.58% More
    Mile 12:28 12:28 41.94% More
    5k 40:11 12:56 45.48% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:59 11:59 43.64
    5km 39:51 12:50 45.85
    5M 1:06:00 13:12 45.31
    10km 1:23:06 13:22 45.11
    10M 2:17:36 13:46 45.03
    Half 3:03:12 13:59 44.25
    20M 4:46:53 14:21 44.64
    Mara 6:21:57 14:35 44.53
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