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Sun 9th Mar 2025 at 9:15am by Sunbed Athlete

Run > Easy
  • breezy
  • Time
    47:00
  • Miles
    6.39
  • Min/mi
    7:21
  • Pacing
    95%
  • WAVA
    67.31
  • Stride(cm)
    117
  • Cals
    398
  • Cadence
    186
  • BPM
    115
  • %MHR
    69.3
  • B/mi
    846
  • Asc(m)
    212
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

A little tired after shift, however pleasing to have managed this plod/distance.

Down onto the Prom, along Prom, round boatyard, golf course, about turning at Knockavalley and back way I came 🌤️💨😎
No change in the legs 😔

1) 1mi - 7:17(7:17/mi) 105/118bpm [764b/mi] 57cal 8.24/9.62mph
2) 1mi - 7:16(7:16/mi) 115/122bpm [836b/mi] 66cal 8.25/8.52mph
3) 1mi - 7:21(7:21/mi) 121/125bpm [890b/mi] 73cal 8.15/8.54mph
4) 1mi - 7:19(7:19/mi) 121/125bpm [886b/mi] 69cal 8.2/8.56mph
5) 1mi - 7:20(7:20/mi) 119/128bpm [872b/mi] 60cal 8.19/8.47mph
6) 1mi - 7:26(7:26/mi) 116/119bpm [862b/mi] 52cal 8.08/8.18mph
7) 0.39mi - 3:01(7:50/mi) 117/119bpm [917b/mi] 21cal 7.65/8.16mph
7:17 7:16 7:21 7:19 7:20 7:26 3:01
Velociraptor
Well done 😀
Sunbed Athlete
Could count this as a long run 🤭😂
Velociraptor
Plenty would :)
Sunbed Athlete
🤦‍♀️🤭😂x

Map
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0mi in 0

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.
0.25 1:48 1:48 7:12 91 65-103 655 189 172-194 0/0
0.50 3:36 1:48 7:13 102 100-104 736 188 184-190 0/0
0.75 5:25 1:49 7:15 109 99-116 790 188 186-190 0/0
1.00 7:19 1:54 7:34 115 111-118 870 187 186-188 0/0
1.25 9:06 1:48 7:11 113 113-115 811 188 184-198 14/8
1.50 10:55 1:49 7:16 115 114-117 835 187 186-190 11/6
1.75 12:44 1:49 7:15 114 113-116 827 186 184-188 10/7
2.00 14:35 1:51 7:23 118 115-122 872 187 180-192 23/4
2.25 16:22 1:47 7:09 121 119-124 864 186 182-190 12/30
2.50 18:17 1:55 7:38 121 120-124 924 186 182-190 21/13
2.75 20:02 1:46 7:04 122 120-124 861 187 184-188 10/10
3.00 22:06 2:04 +10 8:14 120 114-124 988 186 184-194 13/16
3.25 23:53 1:47 7:07 120 116-123 854 186 182-190 14/10
3.50 25:43 1:50 7:22 120 115-123 884 186 184-190 4/14
3.75 27:37 1:54 7:34 122 119-125 924 186 184-188 5/17
4.00 29:25 1:49 7:14 122 119-125 883 187 184-194 17/8
4.25 31:14 1:48 7:13 125 121-127 902 188 184-202 17/8
4.50 33:08 1:54 7:36 119 95-128 904 185 182-188 27/23
4.75 34:55 1:47 7:08 112 98-118 799 187 178-190 10/16
5.00 36:45 1:51 7:22 116 114-117 855 187 184-188 5/9
5.25 38:37 1:52 7:27 116 112-118 863 186 184-188 11/7
5.50 40:28 1:52 7:26 116 114-118 863 185 182-188 6/7
5.75 42:19 1:51 7:23 116 114-117 857 187 184-190 6/7
6.00 44:11 1:52 7:26 115 109-119 855 185 182-188 27/4
6.25 46:07 1:57 7:47 116 111-118 903 186 182-188 12/30
6.39 47:13 1:06 8:03 118 117-119 950 185 182-186 15/9

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    115 avge / 128 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    28 11.1% 7:30
    21 9.8% 7:20
    17 14.2% 7:50
    15 14.4% 7:58
    12 7.6% 6:49
    10 6.7% 7:15

  • Cadence Distribution

    186 avge / 202 max Stride Length: 117cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.5 186 6.4 47:00 7:22
    Walk 0.4 116 0 10 4:13:02
    Still 0.1 - - 3 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:42 6:49 50.07% More
    800m 3:29 7:01 57.49% More
    1km 4:23 7:03 60.21% More
    Mile 7:12 7:12 63.10% More
    5k 22:45 7:19 66.31% More
    5 miles 36:39 7:20 67.16% More
    10k 45:44 7:22 67.23% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:35 6:35 69.07
    5km 21:53 7:03 68.94
    5M 36:14 7:15 67.95
    10km 45:38 7:21 67.38
    10M 1:15:33 7:33 66.86
    Half 1:40:36 7:41 66.28
    20M 2:37:32 7:53 66.23
    Mara 3:29:44 8:00 66.53
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