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Wed 29th Jan 2025 at 4:07pm by tipsku

Run > Warm Down
  • showers
  • v windy
  • cold
  • Time
    22:59
  • Miles
    2.49
  • Min/mi
    9:14
  • Pacing
    56.8%
  • WAVA
    51.37
  • Stride(cm)
    94
  • Cals
    205
  • Cadence
    185
  • BPM
    141
  • %MHR
    76.8
  • B/mi
    1304
  • Asc(m)
    9
  • Surface
    Mixed

Notes & Comments

Cool down run with Olivia
After a successful track session, we headed home via the river. My legs didn't feel quite as cooked as last week and the week before when my calves were pretty tight. I think I'm slowly getting used to these paces and to running slightly more on my mid- to forefoot. At the bridge, I went left, looking for a bike once I was in Beethovenstraße and soon enough, I got lucky. Nice 4 km to cool down.

1) 0.62mi - 5:44(9:14/mi) 137/146bpm [1265b/mi] 50cal
2) 0.62mi - 5:41(9:08/mi) 145/148bpm [1325b/mi] 54cal
3) 0.62mi - 5:48(9:20/mi) 145/152bpm [1352b/mi] 52cal
4) 0.62mi - 5:47(9:18/mi) 138/146bpm [1284b/mi] 49cal
5:44 5:41 5:48 5:47

Map
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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 1:13 1:13 9:42 124 96-136 1202 182 104-190 2/3
0.25 2:25 1:12 9:38 137 134-141 1321 184 176-192 3/2
0.38 3:34 1:09 9:15 140 137-141 1294 185 182-190 3/1
0.50 4:40 1:06 8:48 143 140-146 1260 186 184-190 4/2
0.63 5:46 1:05 8:42 144 142-147 1253 188 186-190 2/3
0.75 6:54 1:08 9:08 145 143-148 1324 187 184-192 1/2
0.88 8:02 1:07 9:00 144 141-147 1295 188 184-194 2/4
1.00 9:11 1:10 9:17 145 142-146 1347 186 184-188 3/2
1.13 10:20 1:09 9:13 146 142-147 1345 187 184-188 2/2
1.25 11:28 1:08 9:04 144 141-147 1305 187 184-192 1/2
1.38 12:36 1:08 9:05 146 143-148 1325 186 182-190 2/2
1.50 13:44 1:08 9:04 146 143-149 1323 186 182-198 1/1
1.63 14:58 1:13 9:45 148 144-152 1442 184 182-188 6/2
1.75 16:19 1:22 +10 10:53 144 139-147 1567 181 124-194 2/2
1.88 17:28 1:08 9:07 140 137-142 1276 187 184-192 1/2
2.00 20:20 2:53 +1:43 23:03 137 106-144 3159 185 172-188 2/5
2.13 21:31 1:11 9:28 132 117-142 1250 183 178-196 0/2
2.25 22:37 1:05 8:43 141 138-145 1229 184 182-188 1/2
2.38 23:48 1:12 9:33 140 135-146 1336 182 114-190 2/2
2.49 24:52 1:04 9:37 141 138-144 1356 184 154-194 2/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 152 max Delete HR Trace

  • Cadence Distribution

    185 avge / 198 max Stride Length: 94cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 91.9 185 2.5 22:43 9:53
    Walk 1.5 123 0 24 34:05
    Still 0.1 - - 2 -
    Pause 6.5 - - 1:43 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:10 8:41 41.80% More
    800m 4:24 8:50 45.37% More
    1km 5:32 8:55 46.84% More
    Mile 9:00 9:00 48.91% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:44 8:44 50.44
    5km 29:04 9:21 51.63
    5M 48:07 9:37 50.79
    10km 1:00:35 9:45 50.36
    10M 1:40:20 10:02 50.01
    Half 2:13:35 10:12 49.63
    20M 3:29:11 10:28 49.41
    Mara 4:38:31 10:38 48.99

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