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Sun 1st Jun 2025 at 11:56am by GlennR

Run > Run-Walk
  • Amazing
  • warm
  • Time
    50:21
  • Miles
    3.78
  • Min/mi
    13:19
  • Pacing
    89.1%
  • WAVA
    41.10
  • Stride(cm)
    78
  • Cals
    497
  • Watts
    268
  • Cadence
    154
  • BPM
    131
  • %MHR
    75.7
  • B/mi
    1744
  • Asc(m)
    26
  • Surface
    Road

Notes & Comments

Fifteen minutes walk-jog, two miles run-walk at 01:00/00:30, ten minutes walk-jog.

Performance condition zero, recovery time 22 hours.

Surprisingly competent.

1) 1mi - 14:14(14:14/mi) 117/132bpm [1665b/mi] 124cal 210/341W
2) 0.05mi - 46(15:27/mi) 124/127bpm [1916b/mi] 7cal 189/324W
3) 1mi - 13:03(13:03/mi) 133/139bpm [1735b/mi] 131cal 235/390W
4) 1mi - 12:17(12:17/mi) 141/147bpm [1732b/mi] 140cal 246/415W
5) 0.72mi - 10:00(13:50/mi) 137/142bpm [1894b/mi] 95cal 213/427W
6) 0mi - 1(8:21/mi) 134/134bpm [1120b/mi] 302/302W
14:14 46 13:03 12:17 10:00 1
Dvorak
Stretching. Good stuff.

Map
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0mi in 0

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.
1.00 14:13 14:13 14:13 117 79-132 1664 126 0-240 210 0-341 30/28
1.05 15:00 46 15:27 124 120-127 1915 109 0-166 192 0-324 1/1
2.05 28:02 13:03 13:03 133 118-139 1735 133 0-170 235 0-390 23/23
3.05 40:19 12:17 12:17 141 134-147 1732 135 0-242 247 0-415 29/30
3.77 50:19 10:00 13:49 137 130-142 1893 122 0-176 213 0-427 24/23
3.78 50:21 2 +1 11:19 133 133-134 1505 172 172-172 302 302-302 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    131 avge / 147 max Delete HR Trace

  • Cadence Distribution

    154 avge / 242 max Stride Length: 78cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 76.0 165 3.1 38:16 12:20
    Walk 23.8 117 0.7 12:00 17:49
    Still 0.2 - - 5 -

  • Power Distribution

    268W (427 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:55 11:45 32.11% More
    800m 5:56 11:56 37.65% More
    1km 7:26 11:58 39.77% More
    Mile 12:08 12:08 42.71% More
    5k 40:32 13:03 41.69% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:31 11:31 45.00
    5km 40:30 13:02 41.72
    5M 1:08:40 13:44 40.35
    10km 1:27:23 14:04 39.69
    10M 2:28:08 14:49 38.60
    Half 3:19:52 15:15 37.83
    20M 5:19:35 15:59 37.16
    Mara 7:11:11 16:27 36.92
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