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Fri 10th Jan 2025 at 7:28am by Mark J 🇳🇿

Run > Tempo
  • Time
    1:13:15
  • Miles
    9.57
  • Min/mi
    7:39
  • Pacing
    14.2%
  • WAVA
    67.68
  • Stride(cm)
    122
  • Cals
    888
  • Watts
    255
  • Cadence
    172
  • BPM
    138
  • %MHR
    79.6
  • B/mi
    1054
  • Asc(m)
    137
  • Hillscore
    6
  • Surface
    Mixed

Notes & Comments

15k Long inc 7k Tempo

Lovely run this morning and a truly epic view along the way.

Solid tempo section with base mileage to start.

Aches and pains: Right piriformis 3 - 4

Shoes: Asics GlideRide 3

1) 1km - 4:52(4:52/km) 112/127bpm [546b/km] 43cal 232/W 12.32/13.74kmph
2) 5.72km - 28:04(4:54/km) 130/144bpm [638b/km] 311cal 246/W 12.23/16kmph
3) 7km - 31:43(4:32/km) 145/155bpm [657b/km] 417cal 269/W 13.24/16.07kmph
4) 1km - 5:07(5:07/km) 150/157bpm [767b/km] 70cal 241/W 11.73/14.06kmph
5) 0.67km - 3:29(5:11/km) 147/149bpm [761b/km] 47cal 235/W 11.59/12.2kmph
4:52 28:04 31:43 5:07 3:29
riggys99
You sure you don’t miss slipping and sliding on the mean UK streets 😁. Sounds amazing. Good session
Mark J 🇳🇿
I think there would need to be a family catastrophe bigger than WWII to bring us back now.
riggys99
I bet 😁. Don’t blame you

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.
0.62 5:13 5:13 +1 8:23 111 -127 931 162 0-172 229 -268 144/12
4.18 37:13 32:00 +6 9:00 130 91-144 1170 170 0-224 246 0-379 41/65
8.53 1:14:33 37:21 +4 8:35 145 80-155 1245 174 0-180 269 0-442 93/74
9.15 1:19:40 5:07 +1 8:14 150 141-157 1235 168 160-176 240 54-304 11/1
9.56 1:23:12 3:32 +1 8:28 147 145-149 1244 169 154-172 233 0-260 7/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    138 avge / 157 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    33 11.7% 10:03
    15 1.0% 8:31
    14 4.8% 8:46

  • Cadence Distribution

    172 avge / 224 max Stride Length: 122cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 90.2 172 9.5 1:14:37 8:20
    Walk 4.1 101 0 3:35 1:54:01
    Still 0.1 - - 7 -
    Pause 5.5 - - 4:53 -

  • Power Distribution

    255W (442 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:36 6:27 53.93% More
    800m 3:19 6:39 62.08% More
    1km 4:11 6:43 64.78% More
    Mile 6:50 6:50 68.52% More
    5k 22:07 7:07 69.94% More
    5 miles 37:46 7:33 66.92% More
    10k 55:37 8:57 56.78% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:41 6:41 70.01
    5km 22:14 7:09 69.58
    5M 36:49 7:22 68.63
    10km 46:21 7:28 68.12
    10M 1:16:45 7:41 67.63
    Half 1:42:11 7:48 67.08
    20M 2:40:00 8:00 67.09
    Mara 3:33:02 8:08 67.42

Photos



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