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Sun 1st Jun 2025 at 10:59am by Mark J 🇳🇿

Run > Tempo
  • Not good
  • Time
    1:00:53
  • Miles
    7.46
  • Min/mi
    8:10
  • Pacing
    82.9%
  • WAVA
    63.36
  • Stride(cm)
    116
  • Cals
    710
  • Watts
    243
  • Cadence
    169
  • BPM
    132
  • %MHR
    76.2
  • B/mi
    1076
  • Asc(m)
    103
  • Hillscore
    2
  • Surface
    Mixed

Notes & Comments

3 comments
First day of winter, beautiful morning, too. However, felt pretty meh about running today. Not from a physical point of view, just not really up for it. Really plodded the first 6k to get me to the 5k temp at roughly MP. That went OK in the end.

Aches: Bladder 3-4

Shoes: On CloudUltra 1

123 Training Load
-- from COROS

1) 1km - 5:25(5:25/km) 114/120bpm [618b/km] 51cal 211/W 11.07/11.69kmph
2) 5km - 26:50(5:22/km) 126/133bpm [676b/km] 289cal 230/W 11.18/13.79kmph
3) 5km - 22:58(4:36/km) 143/147bpm [657b/km] 302cal 269/W 13.07/14.58kmph
4) 1km - 5:40(5:40/km) 135/145bpm [766b/km] 68cal 228/W 10.57/12.81kmph
5:25 26:50 22:58 5:40
riggys99
The first 6k was just a warm up. You did the work in the 5k tempo
Ness
Glad it was ok in the end. Well done for keeping going.
Mark J 🇳🇿
Cheers both

Pace

18% 59% 23% 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.
0.25 2:14 2:14 8:55 109 96-116 972 163 144-176 208 106-246 43/9
0.50 4:25 2:11 8:43 116 110-118 1011 164 162-166 214 195-221 0/4
0.75 6:32 2:07 8:30 119 117-120 1011 166 164-170 219 211-227 0/6
1.00 8:38 2:06 8:24 122 120-123 1024 167 162-168 223 217-230 0/5
1.25 10:39 2:01 8:04 122 120-124 984 169 164-170 229 208-251 0/7
1.50 12:45 2:06 8:23 123 118-127 1031 168 164-170 230 198-268 2/6
1.75 14:58 2:13 8:52 127 125-130 1125 169 164-170 243 213-292 5/1
2.00 17:08 2:10 8:40 124 123-129 1074 167 162-170 214 140-255 10/11
2.25 19:21 2:13 8:54 128 125-133 1139 169 164-172 222 190-252 5/4
2.50 21:28 2:07 8:29 129 126-132 1094 170 168-172 233 222-255 7/4
2.75 24:21 2:53 +42 11:32 121 96-128 1396 170 166-174 248 109-281 3/1
3.00 26:28 2:07 8:27 130 126-132 1099 170 168-174 252 216-324 6/2
3.25 28:36 2:08 8:31 128 126-132 1090 169 166-172 227 195-282 7/5
3.50 30:51 2:15 9:00 129 126-131 1162 168 164-172 226 168-296 7/4
3.75 33:06 2:15 9:02 128 126-131 1156 166 162-176 218 198-248 5/3
4.00 34:57 1:50 7:21 138 131-141 1014 173 168-176 269 242-277 5/1
4.25 36:45 1:48 7:13 141 136-143 1019 172 170-174 271 257-285 0/2
4.50 38:36 1:52 7:26 144 141-145 1071 173 172-174 267 204-327 3/7
4.75 40:27 1:51 7:24 144 142-145 1065 172 170-174 258 207-308 6/8
5.00 42:15 1:48 7:12 144 142-145 1037 173 168-174 266 213-298 7/6
5.25 44:04 1:49 7:15 143 142-144 1037 172 164-174 269 255-281 1/8
5.50 45:54 1:49 7:18 142 140-143 1037 172 164-174 274 255-298 3/5
5.75 47:44 1:50 7:19 144 140-146 1054 172 168-176 274 255-301 4/5
6.00 49:38 1:54 7:37 143 141-145 1090 173 172-174 263 223-288 4/5
6.25 51:28 1:50 7:19 143 140-144 1047 173 172-174 267 205-336 3/3
6.50 53:24 1:56 7:45 144 142-146 1117 172 168-174 277 250-312 8/2
6.75 55:15 1:51 7:25 145 139-147 1074 172 168-174 267 251-295 6/2
7.00 57:28 2:13 8:50 140 131-146 1238 168 162-174 240 197-283 7/0
7.25 59:43 2:15 9:01 133 132-135 1199 168 166-170 225 210-234 5/0
7.46 1:01:35 1:52 9:02 134 133-136 1211 168 164-170 234 214-246 6/2

Heart

132/147max
  • Show Beats/Mile

Elevation

Asc 103m, Range 43m, Flat prediction 1:00:17
Elevation Graph
Biggest Climbs (m) Min/mi
20 1.9% 8:58
See your biggest climbs

Power

243W (336 max)
Power Graph
Power Bands

Cadence

169 (176 max) Stride Length: 116cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 169 7.5 1:01:33 8:15
Walk 0.0 144 0 1 7:40
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:46 7:05 49.36% More
800m 3:34 7:10 58.05% More
1km 4:28 7:11 61.10% More
Mile 7:15 7:15 65.13% More
5k 22:57 7:23 67.97% More
5 miles 40:15 8:03 63.34% More
10k 50:28 8:07 63.13% More

Predictions

Dist Time Per Mile WAVA
1M 7:14 7:14 65.32
5km 24:03 7:44 64.87
5M 39:50 7:58 64.00
10km 50:10 8:04 63.51
10M 1:23:04 8:18 63.07
Half 1:50:35 8:26 62.57
20M 2:53:11 8:40 62.59
Mara 3:50:34 8:48 62.91

Bespoke Fields

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