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Tue 10th Jun 2025 at 2:57pm by Richard-M

Run > Run-Walk
  • breezy
  • warm
  • Time
    1:11:31
  • Miles
    7.46
  • Min/mi
    9:35
  • Pacing
    76.8%
  • WAVA
    52.08
  • Stride(cm)
    111
  • Cals
    914
  • Cadence
    151
  • BPM
    143
  • %MHR
    84.2
  • B/mi
    1373
  • Asc(m)
    116
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Run/walk: Apsley loop - warm, sunny, breezy - tough
right glute sore, nearly melted on last hill, HR too high, too hot, had to walk more than planned.
1,2,3,4,5 mins building intervals then 1km with 1min walk -no such thing as an easy run when i'm this unfit :/

1) 0.19km - 1:03(5:37/km) 102/118bpm [572b/km] 8cal 10.69/11.76kmph
2) 0.11km - 59(9:19/km) 97/119bpm [904b/km] 6cal 6.44/11.76kmph
3) 0.38km - 2:01(5:16/km) 113/131bpm [594b/km] 19cal 11.41/12.87kmph
4) 0.1km - 59(9:27/km) 115/131bpm [1088b/km] 8cal 6.34/10.08kmph
5) 0.61km - 3:02(4:59/km) 119/132bpm [592b/km] 30cal 12.05/12.9kmph
6) 0.11km - 59(8:41/km) 102/119bpm [886b/km] 7cal 6.91/11.15kmph
7) 0.75km - 4:00(5:21/km) 132/142bpm [706b/km] 47cal 11.22/12.09kmph
8) 0.1km - 1:00(10:22/km) 128/142bpm [1327b/km] 10cal 5.79/10.85kmph
9) 0.94km - 5:02(5:20/km) 139/146bpm [741b/km] 62cal 11.25/12.09kmph
10) 0.1km - 58(9:33/km) 125/143bpm [1194b/km] 9cal 6.28/10.98kmph
11) 1km - 5:20(5:20/km) 143/150bpm [763b/km] 68cal 11.25/11.86kmph
12) 0.1km - 59(9:24/km) 131/146bpm [1231b/km] 10cal 6.39/10.78kmph
13) 1km - 5:20(5:20/km) 150/159bpm [800b/km] 72cal 11.25/12.33kmph
14) 0.1km - 1:00(10:05/km) 145/158bpm [1462b/km] 12cal 5.95/11.29kmph
15) 1km - 5:38(5:38/km) 153/159bpm [863b/km] 78cal 10.64/11.89kmph
16) 0.14km - 1:22(9:30/km) 142/159bpm [1350b/km] 15cal 6.31/10.38kmph
17) 1km - 5:21(5:21/km) 154/161bpm [823b/km] 74cal 11.23/12.12kmph
18) 0.1km - 1:01(9:42/km) 147/154bpm [1425b/km] 13cal 6.19/11.56kmph
19) 1km - 5:25(5:25/km) 158/163bpm [855b/km] 79cal 11.08/11.72kmph
20) 0.11km - 1:07(9:58/km) 151/161bpm [1506b/km] 15cal 6.02/10.81kmph
21) 1km - 5:23(5:23/km) 158/163bpm [850b/km] 78cal 11.16/12.26kmph
22) 0.1km - 1:06(10:34/km) 150/161bpm [1585b/km] 14cal 5.68/12.26kmph
23) 1km - 5:59(5:59/km) 159/168bpm [951b/km] 87cal 10.03/11.86kmph
24) 0.1km - 1:00(10:11/km) 158/168bpm [1610b/km] 14cal 5.89/9kmph
25) 0.86km - 5:28(6:24/km) 158/167bpm [1010b/km] 79cal 9.38/10.95kmph
1:03 59 2:01 59 3:02 59 4:00 1:00 5:02 58 5:20 59 5:20 1:00 5:38 1:22 5:21 1:01 5:25 1:07 5:23 1:06 5:59 1:00 5:28

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.
0.12 1:02 1:02 8:52 100 76-119 886 156 92-170 0/5
0.18 2:01 59 14:55 99 78-119 1477 118 114-164 0/4
0.42 4:02 2:01 8:28 111 77-131 940 164 116-176 6/9
0.49 5:01 59 15:15 113 89-131 1723 118 112-162 1/3
0.86 8:24 3:23 +1 8:57 118 88-132 1056 159 116-166 2/33
0.93 9:23 59 13:59 102 94-119 1427 118 112-162 1/3
1.40 13:23 4:00 8:36 132 95-141 1135 162 114-168 11/10
1.46 14:23 1:00 16:47 129 109-142 2166 115 106-164 4/1
2.05 19:24 5:01 8:34 137 108-145 1173 161 114-168 7/11
2.11 20:29 1:05 +1 17:13 127 112-143 2187 109 0-160 3/5
2.73 26:04 5:35 +1 8:59 143 113-150 1285 158 0-164 12/7
2.79 27:02 58 14:54 132 121-146 1966 119 112-164 3/3
3.42 32:23 5:21 8:36 149 121-159 1282 161 112-166 13/11
3.48 33:22 59 15:59 144 127-157 2302 117 110-162 2/4
4.10 39:01 5:39 9:06 152 127-159 1383 160 112-184 16/13
4.19 40:23 1:22 15:17 143 125-158 2186 119 108-164 2/4
4.81 46:01 5:38 +1 9:05 155 124-161 1407 161 114-172 12/15
4.87 47:02 1:01 15:34 147 138-154 2288 115 104-164 2/3
5.50 52:27 5:25 8:43 158 138-163 1377 161 114-164 13/8
5.56 53:41 1:14 +1 17:47 151 138-161 2686 114 98-160 5/3
6.19 59:04 5:23 8:40 157 137-163 1362 160 102-164 11/17
6.25 1:00:10 1:06 16:52 150 139-161 2530 117 98-164 2/5
6.87 1:06:32 6:22 +1 10:15 158 139-168 1619 158 30-166 34/12
6.93 1:07:32 1:00 16:19 158 146-167 2577 119 110-160 3/1
7.46 1:13:09 5:37 +2 10:34 157 146-166 1659 151 108-164 30/11

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 168 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    38 5.5% 11:12
    16 3.6% 9:44

  • Cadence Distribution

    151 avge / 184 max Stride Length: 111cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 80.1 161 6.6 58:30 8:51
    Walk 19.5 111 0.8 14:18 17:31
    Pause 0.5 - - 21 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:54 7:38 44.66% More
    800m 4:09 8:20 48.34% More
    1km 5:20 8:36 49.41% More
    Mile 9:01 9:01 50.40% More
    5k 29:03 9:21 51.93% More
    5 miles 47:19 9:28 52.03% More
    10k 59:23 9:33 51.77% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:43 7:43 58.92
    5km 27:05 8:43 55.71
    5M 45:54 9:11 53.64
    10km 58:24 9:24 52.65
    10M 1:38:58 9:54 51.04
    Half 2:13:29 10:11 49.95
    20M 3:33:21 10:40 48.91
    Mara 4:47:47 10:59 48.49

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