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Thu 19th Dec 2024 at 7:32am by geordiebells

Run > Easy
  • Good
  • v cold
  • Time
    42:59
  • Miles
    3.50
  • Min/mi
    12:17
  • Pacing
    68.4%
  • WAVA
    45.82
  • Stride(cm)
    82
  • Cals
    420
  • Watts
    257
  • Cadence
    159
  • BPM
    141
  • %MHR
    82.7
  • B/mi
    1737
  • Asc(m)
    77
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

Woke at 5.15 and thought too early so had another hour, got up, wrote some cards out, dealt with a few emails (aka procrastinating) and headed out the door. It was always just a steady run, I need to keep it easy while getting back into routine.

Really enjoyed it, dry, crisp, no wind, clear sky with the moon and a sunrise on the horizon. My perfect kind of winter running day!

1) 1mi - 11:10(11:10/mi) 130/149bpm [1451b/mi] 105cal 232/301W
2) 1mi - 12:07(12:07/mi) 134/147bpm [1625b/mi] 118cal 229/418W
3) 1mi - 13:42(13:42/mi) 149/164bpm [2041b/mi] 132cal 218/392W
4) 0.5mi - 6:00(12:01/mi) 159/167bpm [1910b/mi] 65cal 245/419W
11:10 12:07 13:42 6:00
Jingle Jaks
Well done 👏
Ness
Well done! 👏
geordiebells
thanks both :)
Raptors claws are coming to town
Well done :)
geordiebells
Thank you, it felt like a win waking up and wanting to go
hillstrider
Glad that you enjoyed your run, that's what it's all about 😀

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  • Cadence
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  • 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. Power Watts Watts Ascent mtrs Asc.
0.13 1:21 1:21 10:48 125 97-147 1351 170 116-176 273 152-301 2/2
0.25 2:42 1:21 10:48 146 142-149 1576 167 166-170 256 233-280 0/7
0.38 4:04 1:22 10:55 135 130-142 1473 163 120-168 232 124-248 0/9
0.50 5:23 1:19 10:31 128 126-131 1346 168 166-170 247 211-259 1/7
0.63 6:47 1:24 11:13 129 125-137 1448 156 82-170 238 106-281 1/6
0.75 8:11 1:24 11:14 135 132-138 1516 163 118-172 239 144-275 0/10
0.88 9:37 1:26 11:29 125 120-132 1436 160 118-170 206 130-251 0/15
1.00 11:09 1:32 12:18 120 113-127 1475 158 122-168 197 109-223 0/7
1.13 12:33 1:23 11:07 124 113-130 1378 165 124-236 223 155-254 0/4
1.25 14:01 1:28 11:45 130 122-135 1528 158 116-170 228 116-254 1/2
1.38 15:28 1:27 11:33 133 127-138 1535 160 114-168 235 53-272 7/2
1.50 17:50 2:23 +43 19:03 130 110-140 2476 162 114-172 248 46-418 5/4
1.63 19:15 1:25 11:21 138 120-147 1566 165 82-170 277 88-418 4/3
1.75 20:55 1:40 13:18 137 128-145 1823 150 102-170 229 83-325 4/2
1.88 22:29 1:34 12:29 139 132-145 1734 159 116-170 285 138-359 3/2
2.00 24:01 1:32 12:15 143 138-147 1752 157 116-170 287 151-362 5/2
2.13 26:03 2:02 +20 16:17 147 138-152 2395 147 96-168 243 2-385 5/2
2.25 29:03 3:00 +1:18 24:03 133 107-154 3199 158 38-174 261 44-363 6/1
2.38 30:36 1:33 12:23 144 132-154 1783 162 120-170 289 152-357 7/1
2.50 32:18 1:42 13:36 154 146-159 2093 152 110-168 309 175-378 12/1
2.63 34:06 1:48 14:20 156 150-164 2236 149 110-168 314 161-392 7/2
2.75 35:48 1:43 13:43 156 152-160 2139 157 104-240 267 46-352 4/1
2.88 37:33 1:44 13:55 153 145-159 2128 151 112-172 224 45-314 6/2
3.00 39:21 1:49 14:29 151 144-158 2186 144 106-168 232 49-336 7/2
3.13 41:01 1:39 13:14 160 147-165 2117 162 124-174 347 246-419 10/1
3.25 42:51 1:50 +23 14:44 157 146-167 2313 166 108-178 323 161-413 9/3
3.38 44:19 1:28 11:41 162 152-165 1894 163 118-170 273 165-304 3/7
3.50 45:46 1:27 11:45 157 149-162 1844 165 160-170 264 208-334 3/6

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    141 avge / 167 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    56 3.5% 14:23
    10 4.5% 18:04

  • Cadence Distribution

    159 avge / 240 max Stride Length: 82cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 80.9 166 3.1 36:29 12:27
    Walk 13.1 114 0.3 6:21 18:09
    Still 0.4 - - 12 -
    Pause 5.6 - - 2:44 -

  • Power Distribution

    257W (419 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:37 10:32 38.83% More
    800m 5:19 10:42 42.46% More
    1km 6:42 10:47 43.88% More
    Mile 11:05 11:05 45.01% More
    5k 40:45 13:07 42.78% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:45 10:45 46.41
    5km 37:40 12:07 46.28
    5M 1:03:47 12:45 44.67
    10km 1:21:08 13:03 44.00
    10M 2:17:23 13:44 42.88
    Half 3:05:14 14:08 41.57
    20M 4:55:53 14:48 41.04
    Mara 6:38:56 15:14 40.37

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