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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

3 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

Pace

12% 32% 41% 14% 1%

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.
0.50 4:18 4:18 +21 8:37 109 65-125 939 167 156-172 236 89-268 144/9
1.00 8:02 3:44 7:28 126 123-130 941 170 168-174 253 239-262 0/8
1.50 12:07 4:05 +19 8:09 124 114-129 1011 173 62-184 252 63-276 1/12
2.00 15:48 3:41 7:22 129 126-131 950 174 172-176 257 238-267 0/7
2.50 19:33 3:45 7:30 131 127-133 981 173 172-176 253 243-268 1/3
3.00 23:54 4:21 +26 8:42 130 108-138 1131 169 46-176 249 39-313 3/3
3.50 31:15 7:21 +3:05 14:42 132 91-144 1941 166 50-176 249 31-348 12/9
4.00 35:25 4:10 8:20 134 127-141 1117 171 146-224 234 84-363 14/18
4.50 44:47 9:23 +4:17 18:45 134 81-151 2513 166 44-178 239 16-442 15/13
5.00 48:13 3:25 6:50 141 132-149 964 176 172-178 244 183-307 34/17
5.50 52:12 4:00 +31 7:59 143 131-147 1142 175 106-178 274 16-317 6/26
6.00 55:42 3:30 7:00 146 141-149 1022 176 172-176 276 263-296 7/4
6.50 59:06 3:23 6:47 148 146-149 1004 176 174-176 278 260-311 2/7
7.00 1:02:36 3:30 7:00 147 142-150 1030 176 172-176 273 224-290 3/5
7.50 1:06:14 3:38 7:16 151 149-152 1096 176 174-176 270 253-299 8/1
8.00 1:10:50 4:36 +1:06 9:13 146 126-152 1345 176 146-180 283 17-383 14/6
8.50 1:14:23 3:33 7:06 153 150-155 1085 176 174-178 283 258-319 14/3
9.00 1:18:25 4:02 8:04 151 141-157 1218 169 160-176 246 172-304 9/1
9.50 1:22:38 4:13 +4 8:26 147 145-149 1239 168 164-172 234 107-260 7/0
9.56 1:23:12 34 8:59 149 148-149 1338 167 154-170 229 212-243 1/0

Heart

138/157max
  • Show Beats/Mile

Elevation

Asc 137m, Range 144m, Flat prediction 1:11:39
Elevation Graph
Biggest Climbs (m) Min/mi
33 11.7% 10:03
15 1.0% 8:31
14 4.8% 8:46
See your biggest climbs

Power

255W (442 max)
Power Graph
Power Bands

Cadence

172 (224 max) Stride Length: 122cm
Cadence Chart
Cadence Bands
% 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 -

Photos

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

Bespoke Fields

Aches and pains
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