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Sat 12th Apr 2025 at 3:24pm by tipsku

Run > Strides
  • Good
  • breezy
  • v warm
  • Time
    26:25
  • Miles
    3.06
  • Min/mi
    8:38
  • Pacing
    86.5%
  • WAVA
    55.83
  • Stride(cm)
    101
  • Cals
    245
  • Cadence
    184
  • BPM
    143
  • %MHR
    77.9
  • B/mi
    1238
  • Asc(m)
    16
  • Surface
    Trail

Notes & Comments

P&D W12, d6: 3 mi roasted with 4 strides

After visiting the marathon expo, I had lunch and waited until the warmest time of the day, 18°C, to go for the last portable sauna run. I wore a thermal long sleeve and a wind jacket with my winter tights which prompted a few confused looks in the park. I didn't care, got my warm up lap done and then ran a few strides in the second lap, first about marathon pace and then a bit faster. My HR went up and stayed pretty high but that wasn't surprising given how well bundled up I was. Then I met my friend to go for a cool down walk in the park and we sat in the sun where I kept getting toasted. Good prep, I hope it'll help tomorrow

1) 0.62mi - 5:37(9:02/mi) 124/136bpm [1120b/mi] 45cal
2) 0.62mi - 5:27(8:46/mi) 140/147bpm [1228b/mi] 50cal
3) 0.62mi - 5:15(8:26/mi) 150/160bpm [1266b/mi] 52cal
4) 0.62mi - 5:05(8:11/mi) 154/163bpm [1259b/mi] 50cal
5) 0.57mi - 5:02(8:48/mi) 150/153bpm [1320b/mi] 48cal
5:37 5:27 5:15 5:05 5:02
Velociraptor
Well done :)
riggys99
Good luck tomorrow
Fenland Flier
One cooked Tipsku, well done and best wishes for tomorrow.
tipsku
Thank you :-) I'll know tomorrow if getting cooked was helpful. Running in a vest will feel great, I assume
Fenland Flier
👍

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 1:12 1:12 9:34 115 72-126 1100 178 106-186 3/1
0.25 2:41 1:30 +20 11:58 117 93-127 1400 179 162-194 2/2
0.38 3:42 1:01 8:05 129 124-133 1042 178 176-182 3/2
0.50 4:50 1:08 9:06 130 125-135 1183 177 174-180 3/1
0.63 5:57 1:07 8:55 133 130-136 1186 179 176-182 4/2
0.75 7:08 1:10 9:23 137 134-140 1286 181 178-184 3/1
0.88 8:17 1:10 9:17 136 131-139 1262 182 180-184 3/2
1.00 9:22 1:05 8:38 142 138-146 1225 185 182-192 2/2
1.13 10:25 1:03 8:26 143 140-147 1206 184 182-186 2/2
1.25 11:26 1:00 8:04 145 143-146 1170 185 182-186 0/2
1.38 12:30 1:05 8:37 144 142-147 1241 185 182-190 0/1
1.50 13:31 1:00 8:01 149 143-159 1195 187 182-206 3/2
1.63 14:36 1:06 8:47 154 149-160 1352 183 182-188 3/1
1.75 15:33 57 7:37 154 149-158 1173 187 182-192 2/2
1.88 16:43 1:10 9:16 151 148-155 1400 184 182-186 2/1
2.00 17:44 1:01 8:08 153 148-158 1245 187 182-192 2/2
2.13 18:44 1:00 8:04 153 151-154 1234 186 184-188 1/2
2.25 19:36 52 6:54 159 152-163 1098 189 186-194 1/2
2.38 20:40 1:04 8:33 156 152-161 1334 185 180-188 0/3
2.50 21:49 1:09 9:09 151 148-154 1381 184 182-188 4/2
2.63 22:58 1:09 9:15 150 148-153 1387 185 182-188 1/2
2.75 24:02 1:04 8:29 150 147-152 1272 185 182-188 2/1
2.88 25:07 1:05 8:40 150 148-152 1299 186 184-190 2/2
3.00 26:14 1:07 8:53 149 147-151 1323 186 182-190 1/2
3.06 26:45 31 9:04 148 147-149 1343 185 182-186 0/1

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    143 avge / 163 max Delete HR Trace

  • Cadence Distribution

    184 avge / 212 max Stride Length: 101cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 183 3.1 26:43 8:44
    Walk 0.1 107 0 2 31:01

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:51 7:26 48.84% More
    800m 3:55 7:53 50.87% More
    1km 4:56 7:56 52.62% More
    Mile 8:09 8:09 54.03% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:04 8:04 54.60
    5km 26:51 8:39 55.89
    5M 44:27 8:53 54.98
    10km 55:58 9:00 54.51
    10M 1:32:41 9:16 54.14
    Half 2:03:24 9:25 53.73
    20M 3:13:15 9:40 53.48
    Mara 4:17:17 9:49 53.04

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