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Tue 7th Jan 2025 at 3:29pm by ishep

Run > General
  • Time
    1:09:59
  • Miles
    6.26
  • Min/mi
    11:11
  • Pacing
    47%
  • WAVA
    42.44
  • Stride(cm)
    91
  • Cals
    908
  • Watts
    318
  • Cadence
    159
  • BPM
    158
  • %MHR
    83.1
  • B/mi
    1765
  • Asc(m)
    141
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

Little excursion down by the water with the last of the sun

Reet glad I looped that way round, as the first bit was no fun, being just a touch below the water table. Reasonably dry by the time I got back to the car.

Main purpose of that route was to bag five new Conquercise squares to link up my home patch with my Gloucester-Stroud-Slimbridge patch - increased my lawn from 17 to 70! 😍

1) 1mi - 10:45(10:45/mi) 144/155bpm [1548b/mi] 140cal 285/591W
2) 1mi - 11:05(11:05/mi) 156/171bpm [1728b/mi] 144cal 240/406W
3) 1mi - 12:43(12:43/mi) 164/182bpm [2086b/mi] 165cal 213/349W
4) 1mi - 14:20(14:20/mi) 153/179bpm [2192b/mi] 162cal 218/420W
5) 1mi - 9:39(9:39/mi) 164/181bpm [1582b/mi] 132cal 334/423W
6) 1mi - 9:18(9:18/mi) 171/191bpm [1589b/mi] 138cal 339/488W
7) 0.26mi - 2:10(8:18/mi) 152/159bpm [1261b/mi] 27cal 414/649W
10:45 11:05 12:43 14:20 9:39 9:18 2:10

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.25 2:07 2:07 8:28 135 85-150 1142 164 158-168 475 70-591 30/3
0.50 4:27 2:20 9:20 144 143-147 1345 162 154-166 341 290-437 7/4
0.75 7:18 2:51 11:23 147 143-152 1674 155 94-168 302 28-385 16/12
1.00 10:44 3:26 13:45 147 133-155 2022 150 98-170 218 33-404 1/26
1.25 13:35 2:50 11:22 157 146-164 1784 157 106-164 283 77-333 0/7
1.50 16:15 2:40 10:41 154 144-169 1644 159 88-166 297 62-406 5/4
1.75 19:01 2:46 11:03 155 147-169 1713 158 148-164 259 134-322 0/19
2.00 21:49 2:48 11:13 159 150-171 1783 147 86-160 249 57-297 1/4
2.25 24:30 2:41 10:45 164 150-170 1764 155 102-162 287 85-349 2/2
2.50 27:23 2:53 11:31 169 161-172 1946 148 86-160 251 25-309 4/2
2.75 30:12 2:49 11:16 168 161-173 1894 148 88-190 248 59-322 3/4
3.00 34:32 4:20 17:19 159 130-182 2754 159 90-166 278 66-345 4/6
3.25 37:42 3:10 12:41 162 137-179 2055 157 90-162 325 51-389 9/1
3.50 40:19 2:37 10:28 166 151-178 1738 160 98-166 333 53-391 7/5
3.75 46:10 5:51 23:23 137 116-164 3203 164 154-170 368 264-420 4/6
4.00 48:52 2:42 10:49 162 153-169 1752 162 150-166 353 102-416 6/6
4.25 51:29 2:37 10:27 151 142-159 1578 158 104-168 307 56-423 7/2
4.50 53:51 2:23 9:30 172 153-181 1634 164 162-166 368 337-410 6/3
4.75 56:13 2:21 9:25 165 154-176 1554 164 162-166 349 304-400 14/1
5.00 58:31 2:18 9:13 167 162-175 1540 165 164-168 348 272-385 7/1
5.25 1:00:41 2:10 8:41 175 168-188 1520 166 162-174 353 271-488 5/6
5.50 1:03:14 2:33 10:11 184 175-191 1873 160 104-168 317 74-457 12/10
5.75 1:05:31 2:18 9:11 170 160-186 1560 161 106-170 352 78-444 3/14
6.00 1:07:49 2:17 9:09 153 150-163 1399 164 162-166 346 312-418 9/1
6.25 1:10:47 2:58 +53 11:54 151 135-159 1796 166 160-172 430 327-649 17/3
6.26 1:10:53 6 8:29 158 157-158 1341 167 166-168 503 486-514 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    158 avge / 191 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    28 7.0% 8:28
    24 1.9% 9:23
    16 6.1% 13:21

  • Cadence Distribution

    159 avge / 190 max Stride Length: 91cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 84.4 161 6.1 59:43 9:56
    Walk 4.1 99 0.2 2:57 18:49
    Still 10.2 - - 7:20 -
    Pause 1.2 - - 53 -

  • Power Distribution

    318W (649 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:06 8:25 39.19% More
    800m 4:25 8:53 43.52% More
    1km 5:27 8:47 46.32% More
    Mile 9:10 9:10 47.37% More
    5k 34:11 11:00 42.38% More
    5 miles 56:42 11:20 41.63% More
    10k 1:10:29 11:21 41.80% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:01 10:01 43.35
    5km 33:18 10:43 43.51
    5M 55:09 11:02 42.80
    10km 1:09:26 11:10 42.43
    10M 1:54:59 11:30 42.05
    Half 2:33:05 11:41 41.66
    20M 3:59:44 11:59 41.59
    Mara 5:19:10 12:11 41.74

Photos



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