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Mon 27th Jan 2025 at 9:13am by Abi G

Run > Easy
  • Time
    1:12:03
  • Miles
    8.03
  • Min/mi
    8:58
  • Pacing
    20.9%
  • WAVA
    57.28
  • Stride(cm)
    98
  • Cals
    889
  • Watts
    313
  • Cadence
    184
  • BPM
    129
  • %MHR
    69.8
  • B/mi
    1159
  • Asc(m)
    68
  • Surface
    Road

Notes & Comments

RR Monday Social with Frankie - Nice and chatty and managed to avoid the bad weather 💚🐕‍🦺

Parked at the Barge and ran there and back. (Willen)
Plan said 9.5 miles easy but that’s a misnomer! Decided 8 miles was plenty 😁

1) 1mi - 8:50(8:50/mi) 123/135bpm [1087b/mi] 106cal 290/423W
2) 1mi - 9:14(9:14/mi) 118/133bpm [1089b/mi] 104cal 301/415W
3) 1mi - 8:59(8:59/mi) 131/140bpm [1177b/mi] 114cal 301/387W
4) 1mi - 8:53(8:53/mi) 133/142bpm [1182b/mi] 113cal 299/374W
5) 1mi - 8:57(8:57/mi) 136/145bpm [1218b/mi] 117cal 321/406W
6) 1mi - 9:18(9:18/mi) 129/145bpm [1200b/mi] 114cal 316/403W
7) 1mi - 8:53(8:53/mi) 127/140bpm [1128b/mi] 106cal 298/418W
8) 1mi - 8:44(8:44/mi) 137/146bpm [1196b/mi] 112cal 322/439W
9) 0.03mi - 14(8:44/mi) 142/142bpm [1239b/mi] 3cal 292/298W
8:50 9:14 8:59 8:53 8:57 9:18 8:53 8:44 14
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

12% 3% 38% 47%

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.
0.25 3:06 3:06 +53 12:24 110 65-125 1364 178 166-186 309 167-423 5/6
0.50 5:20 2:14 8:57 126 123-133 1128 180 174-188 291 265-314 4/4
0.75 8:52 3:32 +1:20 14:08 128 111-135 1810 182 178-188 310 277-359 5/6
1.00 11:03 2:11 8:44 126 124-130 1100 184 180-186 303 281-328 5/5
1.25 18:24 7:20 +5:09 29:21 119 65-133 3494 183 176-186 298 266-318 4/7
1.50 20:51 2:27 9:48 114 92-122 1117 183 180-186 315 272-397 8/6
1.75 23:06 2:16 9:03 119 113-123 1077 184 180-188 306 248-359 6/7
2.00 25:26 2:20 9:19 122 118-128 1137 184 178-190 297 246-415 7/8
2.25 27:39 2:13 8:53 123 119-127 1093 185 182-188 295 284-314 5/6
2.50 29:58 2:19 9:16 133 125-140 1233 184 168-188 311 253-387 9/4
2.75 32:11 2:12 8:49 133 129-137 1173 185 174-190 291 243-317 5/6
3.00 34:25 2:14 8:57 134 129-137 1200 186 178-190 306 249-350 8/4
3.25 36:43 2:18 9:11 130 125-137 1193 184 174-188 294 89-374 4/7
3.50 38:51 2:09 8:34 134 130-139 1149 185 168-190 306 89-356 4/4
3.75 40:58 2:06 8:24 138 132-142 1160 186 180-194 303 289-322 5/6
4.00 43:18 2:21 9:23 130 120-140 1221 181 172-186 294 250-336 3/6
4.25 45:37 2:18 9:13 134 128-140 1234 185 166-190 320 281-368 7/4
4.50 48:18 2:42 +21 10:48 131 119-142 1415 185 176-190 312 280-392 9/4
4.75 50:26 2:08 8:31 140 136-144 1192 186 176-190 327 274-369 4/8
5.00 52:37 2:11 8:44 140 135-145 1222 186 182-192 351 318-406 8/10
5.25 54:52 2:15 9:00 140 137-145 1259 185 172-188 342 295-401 8/5
5.50 57:54 3:02 +43 12:08 130 120-143 1578 183 172-190 330 256-402 10/7
5.75 1:02:28 4:34 +2:07 18:15 116 77-131 2116 181 174-188 315 269-403 8/6
6.00 1:05:02 2:35 +18 10:18 129 116-137 1330 185 178-194 345 282-403 7/3
6.25 1:07:13 2:11 8:44 132 126-138 1152 184 178-192 286 238-338 4/9
6.50 1:09:46 2:33 +18 10:12 129 122-137 1315 185 176-190 291 228-348 4/6
6.75 1:14:01 4:15 +2:03 17:00 111 73-140 1887 186 178-192 332 295-382 5/5
7.00 1:16:17 2:16 9:03 136 129-140 1231 185 172-192 326 84-418 7/4
7.25 1:18:26 2:09 8:36 132 129-136 1134 185 182-192 315 289-343 6/8
7.50 1:20:49 2:23 +12 9:33 135 129-139 1290 184 120-188 323 169-375 4/5
7.75 1:23:03 2:13 8:54 142 139-146 1263 185 172-188 342 310-423 6/5
8.00 1:25:41 2:38 +28 10:33 139 129-144 1466 184 134-190 330 9-439 8/5
8.02 1:25:54 13 8:51 142 141-142 1256 178 176-180 292 287-298 0/1

Heart

129/146max
  • Show Beats/Mile

Elevation

Asc 68m, Range 14m, Flat prediction 1:12:03
Elevation Graph
No climbs of at least 10 metres detected.

Power

313W (439 max)
Power Graph
Power Bands

Cadence

184 (194 max) Stride Length: 98cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 85.9 183 8 1:11:55 10:41
Walk 0.3 125 0 19 35:06
Pause 13.7 - - 13:40 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:05 8:23 45.15% More
800m 4:13 8:28 49.00% More
1km 5:23 8:39 49.92% More
Mile 8:46 8:46 51.90% More
5k 28:08 9:03 55.62% More
5 miles 48:44 9:45 52.03% More
10k 1:01:50 9:57 51.08% More

Predictions

Dist Time Per Mile WAVA
1M 7:55 7:55 57.48
5km 26:20 8:29 59.42
5M 43:36 8:43 58.16
10km 54:54 8:50 57.52
10M 1:30:55 9:06 57.21
Half 2:01:03 9:14 56.83
20M 3:09:33 9:29 56.31
Mara 4:12:22 9:38 55.67
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