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Sat 14th Dec 2024 at 3:16pm by Abi G

Run > Strides
  • Time
    30:03
  • Miles
    3.34
  • Min/mi
    9:00
  • Pacing
    73%
  • WAVA
    57.29
  • Stride(cm)
    103
  • Cals
    371
  • Watts
    311
  • Cadence
    174
  • BPM
    134
  • %MHR
    72.2
  • B/mi
    1201
  • Asc(m)
    40
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Post work Frankie Run 🐕‍🦺

Easy 16 min warm up

5 x 20-25s sprint strides
Warm down back home

1) 1mi - 9:02(9:02/mi) 127/150bpm [1147b/mi] 111cal 326/426W
2) 0.79mi - 6:59(8:51/mi) 138/152bpm [1221b/mi] 91cal 313/425W
3) 0.07mi - 24(6:04/mi) 119/121bpm [723b/mi] 5cal 446/574W
4) 0.08mi - 1:00(12:35/mi) 124/143bpm [1561b/mi] 10cal 208/489W
5) 0.07mi - 25(6:00/mi) 127/133bpm [762b/mi] 6cal 424/490W
6) 0.08mi - 1:00(12:37/mi) 134/145bpm [1690b/mi] 11cal 136/443W
7) 0.07mi - 25(6:03/mi) 125/129bpm [755b/mi] 5cal 458/546W
8) 0.07mi - 1:00(14:24/mi) 134/147bpm [1931b/mi] 11cal 166/518W
9) 0.07mi - 25(5:43/mi) 127/130bpm [727b/mi] 5cal 422/497W
10) 0.07mi - 1:01(14:03/mi) 140/154bpm [1966b/mi] 12cal 135/475W
11) 0.08mi - 26(5:39/mi) 145/154bpm [819b/mi] 6cal 401/534W
12) 0.06mi - 52(14:45/mi) 149/158bpm [2197b/mi] 12cal 182/427W
13) 0.07mi - 23(5:40/mi) 127/129bpm [719b/mi] 4cal 385/532W
14) 0.77mi - 6:40(8:41/mi) 137/152bpm [1189b/mi] 82cal 302/441W
9:02 6:59 24 1:00 25 1:00 25 1:00 25 1:01 26 52 23 6:40

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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.
1.00 9:26 9:26 +1 9:26 127 69-150 1197 175 0-186 327 0-426 29/8
1.79 17:06 7:41 +1 9:43 138 109-152 1342 178 132-188 313 177-425 13/18
1.86 17:30 23 5:56 119 113-121 706 198 180-208 447 305-574 3/0
1.93 18:48 1:19 +1 16:51 124 118-143 2089 128 0-198 212 0-489 2/3
2.00 19:13 24 5:53 127 121-133 746 190 180-200 425 296-490 1/1
2.08 20:12 1:00 12:51 134 123-145 1721 112 0-194 138 0-443 1/3
2.15 20:37 24 5:53 126 123-130 741 192 166-204 460 241-546 3/0
2.22 21:36 1:00 14:41 134 124-147 1967 118 0-196 166 0-518 2/2
2.29 22:01 24 5:38 127 124-131 715 194 166-204 424 207-497 2/2
2.36 23:01 1:01 14:23 140 131-154 2015 112 0-200 137 0-475 2/2
2.43 23:26 25 5:32 145 137-154 803 183 0-206 402 162-534 1/2
2.49 24:18 52 15:10 149 127-158 2259 132 0-200 181 55-427 1/2
2.56 24:40 22 5:30 127 126-129 699 151 126-204 387 142-532 1/1
3.32 31:49 7:09 +3 9:21 137 129-152 1280 176 0-200 303 0-441 8/25

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 158 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 2.1% 9:38

  • Cadence Distribution

    174 avge / 208 max Stride Length: 103cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 84.6 179 3.1 26:50 8:59
    Walk 12.0 126 0.2 3:58 17:17
    Still 0.1 - - 1 -
    Pause 3.4 - - 1:07 -

  • Power Distribution

    311W (574 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:05 8:24 45.02% More
    800m 4:20 8:42 47.69% More
    1km 5:28 8:47 49.21% More
    Mile 9:12 9:12 49.69% More
    5k 29:48 9:36 53.59% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:22 8:22 54.63
    5km 27:50 8:58 57.38
    5M 46:05 9:13 56.55
    10km 58:02 9:20 56.21
    10M 1:36:05 9:37 55.87
    Half 2:07:56 9:46 54.76
    20M 3:20:20 10:01 54.94
    Mara 4:26:44 10:11 54.59
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