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Mon 13th Jan 2025 at 9:45am by Middler

Run > Recovery Run
  • icy
  • breezy
  • cold
  • Time
    46:36
  • Miles
    4.01
  • Min/mi
    11:37
  • Pacing
    72.8%
  • WAVA
    52.92
  • Stride(cm)
    81
  • Cals
    387
  • Cadence
    170
  • BPM
    127
  • %MHR
    74.1
  • B/mi
    1472
  • Asc(m)
    138
  • Hillscore
    8
  • Surface
    Trail

Notes & Comments

Trying to keep it slow as advice from running challenge thingy with hill strides added in (again as instructed). This is a lovely track to run as no cars but hills, which makes it a different option from the canal.
12:06 11:22 11:10 11:53

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 1:29 1:29 11:50 108 78-132 1279 160 112-168 0/9
0.25 2:56 1:27 11:39 110 108-114 1282 170 166-172 0/7
0.38 4:55 1:59 +13 15:53 113 107-118 1795 172 168-174 0/25
0.50 6:24 1:29 11:52 130 123-137 1543 174 172-178 1/5
0.63 7:51 1:26 11:29 134 131-138 1540 173 172-176 12/0
0.75 9:17 1:26 11:31 135 128-141 1555 173 168-180 11/2
0.88 10:54 1:37 12:54 121 115-132 1561 164 120-172 10/6
1.00 12:20 1:26 11:27 128 118-135 1465 175 172-178 2/9
1.13 13:44 1:24 11:12 133 130-136 1490 176 174-178 13/3
1.25 15:06 1:22 11:00 135 131-138 1484 176 172-184 6/2
1.38 16:30 1:24 11:12 131 128-133 1467 174 174-176 6/10
1.50 17:53 1:23 11:04 129 124-131 1429 173 172-176 7/7
1.63 19:22 1:29 11:50 123 121-125 1456 167 120-174 1/10
1.75 20:54 1:32 +5 12:19 125 119-131 1540 169 146-180 4/7
1.88 22:17 1:23 11:01 129 127-130 1421 175 174-176 9/2
2.00 23:48 1:31 12:11 130 127-131 1584 174 172-176 9/12
2.13 25:57 2:09 +48 17:10 118 106-132 2026 168 154-176 4/3
2.25 27:51 1:54 +24 15:11 125 122-128 1898 174 170-174 10/6
2.38 29:15 1:24 11:09 130 126-133 1450 175 172-178 4/11
2.50 31:52 2:37 +1:12 20:56 127 107-138 2659 175 170-176 5/4
2.63 33:19 1:27 11:37 133 126-136 1545 176 174-178 6/2
2.75 34:41 1:22 11:00 135 132-138 1484 175 174-178 8/4
2.88 36:00 1:19 10:34 136 133-139 1436 176 174-178 8/6
3.00 37:21 1:20 10:41 133 130-135 1420 174 172-178 7/8
3.13 38:41 1:21 10:45 132 130-133 1419 174 170-178 4/6
3.25 40:13 1:32 12:13 135 128-147 1649 169 120-176 5/4
3.38 41:36 1:23 11:07 143 135-150 1590 173 170-176 7/8
3.50 43:02 1:26 11:26 129 125-136 1474 172 170-174 4/10
3.63 44:28 1:26 11:27 125 123-127 1432 170 168-174 2/8
3.75 46:16 1:48 14:22 123 115-129 1767 150 114-174 7/2
3.88 47:38 1:23 11:02 133 124-141 1467 172 170-174 6/2
4.00 49:13 1:35 12:40 141 139-143 1787 171 170-174 9/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    127 avge / 150 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    20 4.4% 11:47
    19 7.1% 14:06
    17 6.7% 11:23
    11 9.7% 13:52
    10 7.9% 11:17

  • Cadence Distribution

    170 avge / 184 max Stride Length: 81cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 92.8 172 3.9 45:46 11:36
    Walk 7.2 121 0.1 3:32 56:26

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:38 10:35 41.13% More
    800m 5:18 10:40 47.65% More
    1km 6:39 10:41 49.14% More
    Mile 11:02 11:02 49.18% More
    5k 37:50 12:11 50.10% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:06 10:06 53.72
    5km 35:11 11:19 53.88
    5M 59:25 11:53 52.27
    10km 1:15:29 12:09 51.60
    10M 2:07:27 12:45 50.57
    Half 2:51:35 13:06 49.18
    20M 4:33:23 13:40 48.85
    Mara 6:08:03 14:03 48.24
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