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Sat 15th Mar 2025 at 12:33pm by Sorequads

Run > Steady-State
  • Time
    2:45:11
  • Miles
    23.36
  • Min/mi
    7:04
  • Pacing
    90.3%
  • WAVA
    66.59
  • Stride(cm)
    124
  • Cadence
    183
  • BPM
    166
  • %MHR
    100.8
  • B/mi
    1176
  • Asc(m)
    466
  • Surface
    Road

Notes & Comments

3M WU, 16M ‘good’ (MP+15-30s), 4M WD. Knackered after!

1) 1m - 8:09(8:09/m) 137/160bpm [1115b/mi] 179/198rpm
2) 1m - 7:46(7:46/m) 123/126bpm [953b/mi] 182/208rpm
3) 1m - 8:19(8:19/m) 122/130bpm [1014b/mi] 179/200rpm
4) 1m - 6:49(6:49/m) 142/149bpm [971b/mi] 189/214rpm
5) 1m - 7:03(7:03/m) 156/181bpm [1099b/mi] 186/212rpm
6) 1m - 6:48(6:48/m) 186/191bpm [1262b/mi] 187/216rpm
7) 1m - 6:47(6:47/m) 184/192bpm [1249b/mi] 185/218rpm
8) 1m - 6:34(6:34/m) 183/188bpm [1200b/mi] 186/210rpm
9) 1m - 6:50(6:50/m) 185/192bpm [1265b/mi] 184/202rpm
10) 1m - 6:48(6:48/m) 180/185bpm [1226b/mi] 184/212rpm
11) 1m - 6:52(6:52/m) 157/183bpm [1078b/mi] 184/206rpm
12) 1m - 6:53(6:53/m) 140/143bpm [965b/mi] 184/212rpm
13) 1m - 6:49(6:49/m) 142/151bpm [971b/mi] 185/208rpm
14) 1m - 6:54(6:54/m) 149/151bpm [1031b/mi] 181/206rpm
15) 1m - 6:53(6:53/m) 177/186bpm [1216b/mi] 185/218rpm
16) 1m - 6:48(6:48/m) 187/192bpm [1270b/mi] 185/214rpm
17) 1m - 6:48(6:48/m) 188/192bpm [1276b/mi] 184/212rpm
18) 1m - 6:49(6:49/m) 187/194bpm [1274b/mi] 183/200rpm
19) 1m - 6:40(6:40/m) 188/192bpm [1256b/mi] 184/210rpm
20) 1m - 7:16(7:16/m) 180/193bpm [1307b/mi] 180/210rpm
21) 1m - 7:31(7:31/m) 177/182bpm [1331b/mi] 179/200rpm
22) 1m - 7:23(7:23/m) 176/180bpm [1303b/mi] 179/204rpm
23) 1m - 7:36(7:36/m) 178/181bpm [1352b/mi] 178/204rpm
24) 0.36m - 2:39(7:19/m) 180/185bpm [1320b/mi] 177/196rpm
8:09 7:46 8:19 6:49 7:03 6:48 6:47 6:34 6:50 6:48 6:52 6:53 6:49 6:54 6:53 6:48 6:48 6:49 6:40 7:16 7:31 7:23 7:36 2:39

Pace

1% 18% 53% 27% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:07 8:07 8:07 137 119-160 1112 179 156-198 21/18
2.00 15:54 7:47 7:47 123 120-126 958 182 154-208 17/17
3.00 24:14 8:19 8:19 122 91-130 1015 179 132-200 20/13
4.00 31:03 6:49 6:49 142 125-149 969 189 160-214 25/24
5.00 38:04 7:02 7:02 156 146-181 1096 186 164-212 28/20
6.00 44:53 6:48 6:48 186 180-191 1266 187 154-216 27/17
7.00 51:40 6:48 6:48 184 179-192 1250 185 152-218 15/13
8.00 58:15 6:34 6:34 183 179-188 1202 186 156-210 14/31
9.00 1:05:05 6:50 6:50 185 180-192 1265 184 156-202 20/20
10.00 1:11:52 6:48 6:48 180 178-185 1223 184 154-212 19/25
11.00 1:18:43 6:51 6:51 157 136-183 1075 184 150-206 19/23
12.00 1:25:36 6:53 6:53 140 137-143 964 184 154-212 19/25
13.00 1:32:26 6:50 6:50 142 137-151 970 185 160-208 20/23
14.00 1:39:20 6:54 6:54 149 141-151 1027 181 154-206 20/20
15.00 1:46:14 6:54 6:54 177 151-186 1222 185 160-218 19/16
16.00 1:53:01 6:47 6:47 187 182-192 1269 185 150-214 16/20
17.00 1:59:50 6:49 6:49 188 183-192 1281 184 150-212 24/21
18.00 2:06:38 6:48 6:48 187 182-194 1273 183 154-200 11/15
19.00 2:13:19 6:41 6:41 188 184-192 1256 184 146-210 20/16
20.00 2:20:35 7:16 7:16 180 171-193 1309 180 152-210 19/23
21.00 2:28:05 7:30 7:30 177 171-182 1328 179 152-200 19/17
22.00 2:35:29 7:23 7:23 176 171-180 1300 179 154-204 19/17
23.00 2:43:04 7:35 7:35 178 174-181 1350 178 144-204 16/18
23.36 2:45:44 2:40 7:23 180 177-185 1329 177 150-196 17/8

Heart

166/194max
  • Show Beats/Mile

Elevation

Asc 466m, Range 43m, Flat prediction 2:45:11
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

183 (218 max) Stride Length: 124cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 187 23.4 2:45:44 7:06
Walk 0.0 171 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:35 6:22 49.04% More
800m 3:11 6:25 56.09% More
1km 4:01 6:28 58.50% More
Mile 6:33 6:33 61.85% More
5k 20:51 6:43 65.34% More
5 miles 33:42 6:44 65.73% More
10k 42:03 6:46 65.66% More
10 miles 1:08:04 6:48 66.46% More
Half 1:29:06 6:48 67.48% More
20 miles 2:18:50 6:56 67.02% More

Predictions

Dist Time Per Mile WAVA
1M 5:51 5:51 69.25
5km 19:28 6:16 70.00
5M 32:14 6:27 68.71
10km 40:35 6:32 68.04
10M 1:07:12 6:43 67.32
Half 1:29:28 6:50 66.65
20M 2:20:07 7:00 66.41
Mara 3:06:33 7:07 66.58
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