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Fri 20th Dec 2024 at 8:56am by EvilPixie

Run > Easy
  • cold
  • Time
    1:07:19
  • Miles
    4.50
  • Min/mi
    14:58
  • Pacing
    90.1%
  • WAVA
    36.24
  • Stride(cm)
    69
  • Cals
    491
  • Cadence
    156
  • BPM
    147
  • %MHR
    73.3
  • B/mi
    2194
  • Asc(m)
    49
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

This was a justgetoutthedoor run
Started off round the field as mrpix said it was ok, it wasn't

Legs aware of yesterday's squats

But miles in bank

Performance score 1
Recovery 20
Base 82

1) 1mi - 15:24(15:24/mi) 139/152bpm [2140b/mi] 106cal
2) 1mi - 14:37(14:37/mi) 147/156bpm [2149b/mi] 111cal
3) 1mi - 15:31(15:31/mi) 148/159bpm [2297b/mi] 114cal
4) 1mi - 14:23(14:23/mi) 150/163bpm [2159b/mi] 107cal
5) 0.5mi - 7:23(14:49/mi) 153/163bpm [2267b/mi] 53cal
15:24 14:37 15:31 14:23 7:23
Autumnleaves
Well done :)
Raptors claws are coming to town
Super :) Good dollop of continuous running.
EvilPixie
Thanks
Jingle Jaks
Well done 👏
EvilPixie
Thank you
Ness
Well done 👍
EvilPixie
Ta!

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.13 1:55 1:55 15:16 118 83-140 1802 155 106-162 2/0
0.25 3:49 1:54 15:14 139 134-145 2118 156 150-160 2/4
0.38 5:46 1:58 15:40 141 138-146 2210 157 156-160 1/3
0.50 7:39 1:53 15:01 141 139-145 2118 156 154-158 0/8
0.63 10:00 2:21 +28 18:46 137 133-142 2571 157 154-160 0/5
0.75 11:54 1:54 15:11 146 142-149 2217 156 152-158 0/2
0.88 13:51 1:58 15:41 143 139-147 2243 156 154-160 1/2
1.00 16:10 2:18 +18 18:26 146 141-151 2691 156 150-158 3/0
1.13 18:04 1:54 15:15 147 142-151 2242 156 152-158 5/1
1.25 19:53 1:49 14:36 151 143-156 2204 156 154-158 6/2
1.38 21:47 1:53 15:06 149 143-153 2249 157 152-158 4/0
1.50 23:35 1:48 14:28 147 143-152 2126 157 154-158 2/1
1.63 25:24 1:49 14:33 144 142-147 2094 157 154-160 0/4
1.75 27:10 1:45 14:03 145 142-148 2037 157 154-158 1/4
1.88 29:01 1:51 14:51 145 142-147 2153 157 154-158 0/3
2.00 30:47 1:46 14:09 148 146-150 2094 156 152-158 1/2
2.13 32:36 1:49 14:35 148 144-149 2159 158 154-160 1/2
2.25 34:27 1:51 14:45 150 144-156 2213 157 156-158 3/1
2.38 36:25 1:58 15:42 149 142-155 2340 157 152-160 2/1
2.50 38:26 2:01 16:06 151 147-156 2430 155 152-158 4/1
2.63 40:34 2:08 17:06 145 132-159 2480 154 152-156 5/0
2.75 42:31 1:57 15:39 137 127-153 2143 156 148-160 3/1
2.88 44:21 1:50 14:41 153 150-158 2247 156 154-160 4/0
3.00 46:18 1:57 15:35 152 149-154 2368 156 154-158 2/2
3.13 48:07 1:49 14:34 155 150-163 2257 157 154-160 2/1
3.25 50:19 2:11 +13 17:30 151 143-161 2644 156 148-160 0/5
3.38 52:10 1:51 14:49 147 142-154 2179 156 150-160 0/3
3.50 53:53 1:43 13:42 149 146-153 2040 157 154-160 4/2
3.63 55:35 1:42 13:40 146 144-149 1994 157 154-160 0/7
3.75 57:17 1:42 13:39 149 144-153 2034 157 154-158 0/3
3.88 59:09 1:51 14:51 153 148-159 2273 157 156-158 4/1
4.00 1:00:54 1:45 14:00 154 152-156 2156 155 148-158 3/0
4.13 1:02:43 1:49 14:34 154 151-157 2243 156 152-158 1/3
4.25 1:04:37 1:54 +5 15:09 149 145-152 2257 156 154-158 1/5
4.38 1:06:33 1:56 15:28 152 144-162 2351 154 152-158 4/0
4.50 1:08:22 1:49 14:44 159 156-163 2343 155 152-158 0/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    147 avge / 163 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    15 2.4% 16:08
    12 2.4% 14:53

  • Cadence Distribution

    156 avge / 162 max Stride Length: 69cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.7 156 4.5 1:07:28 15:11
    Walk 0.1 106 0 5 16:44
    Still 0.1 - - 3 -
    Pause 1.1 - - 46 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 3:19 13:20 29.53% More
    800m 6:55 13:55 31.00% More
    1km 8:41 13:58 32.21% More
    Mile 14:18 14:18 33.36% More
    5k 46:09 14:51 36.11% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 12:12 12:12 39.10
    5km 44:12 14:14 37.71
    5M 1:15:53 15:11 35.85
    10km 1:37:07 15:38 35.08
    10M 2:46:45 16:41 33.67
    Half 3:46:36 17:18 32.37
    20M 6:06:27 18:19 31.50
    Mara 8:18:00 19:00 30.71
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