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Sat 18th Mar 2023 at 9:01am by Autumnleaves

Run > Social
  • Good
  • warm
  • Time
    49:30
  • Miles
    4.87
  • Min/mi
    10:10
  • Pacing
    84.2%
  • WAVA
    55.22
  • Stride(cm)
    94
  • Cals
    477
  • Cadence
    168
  • BPM
    141
  • %MHR
    76.5
  • B/mi
    1438
  • Asc(m)
    196
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

Big turnout today. Did longer option so from 2 miles was with Kieren & Mike - we made it progressive therefore! Weather warm, had wrong clothes on!
Split Summary
===
1) 1mi - 11:30(11:30/mi) 132/145bpm [1518b/mi] 105cal 5.22/6.3mph
2) 1mi - 10:44(10:44/mi) 137/142bpm [1470b/mi] 99cal 5.59/6.18mph
3) 1mi - 10:08(10:08/mi) 140/147bpm [1420b/mi] 95cal 5.92/6.24mph
4) 1mi - 9:37(9:37/mi) 148/150bpm [1424b/mi] 98cal 6.24/6.68mph
5) 0.87mi - 7:30(8:38/mi) 155/162bpm [1339b/mi] 80cal 6.95/7.91mph
11:30 10:44 10:08 9:37 7:30
Ness
Nice one 👍
Sombrero
Well done, it was weirdly warm at parkrun too.
.B.
Warm where we were too. Well done :)
Corrah
That’s great. Am assuming all well and no sign of anything niggling xx
Autumnleaves
Yes - all good thank you 😊
northernslowcoach
Good stuff :)
LindsD
Really looking like a comeback x
RRR-CAZ 🇬🇧
👍

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.
0.25 2:54 2:54 11:35 131 114-144 1516 161 118-172 2/11
0.50 5:56 3:02 +12 12:08 132 125-139 1602 162 118-168 15/4
0.75 8:38 2:43 10:51 131 126-134 1421 165 162-170 9/17
1.00 11:42 3:03 12:13 137 134-140 1673 165 164-168 37/19
1.25 14:11 2:29 9:56 140 138-142 1391 165 164-168 36/25
1.50 16:59 2:49 11:14 137 134-141 1540 167 164-172 3/5
1.75 19:30 2:31 10:04 138 136-140 1388 169 168-172 17/4
2.00 22:38 3:08 +15 12:30 133 123-139 1663 167 164-170 6/11
2.25 25:08 2:30 10:02 136 134-138 1364 167 164-170 10/17
2.50 27:48 2:40 10:39 137 135-140 1459 166 158-170 7/9
2.75 30:19 2:32 10:07 143 139-146 1446 172 168-174 8/8
3.00 32:49 2:29 9:57 145 143-147 1443 172 170-176 8/2
3.25 35:12 2:23 9:32 148 146-149 1410 171 168-176 12/18
3.50 37:39 2:27 9:49 146 144-150 1434 173 170-176 12/8
3.75 40:04 2:25 9:41 149 147-150 1443 171 168-174 12/14
4.00 42:26 2:22 9:26 148 147-150 1396 172 166-176 15/10
4.25 44:48 2:22 9:28 152 149-155 1440 171 164-176 13/7
4.50 47:03 2:15 8:59 153 148-157 1375 171 168-176 14/17
4.75 49:00 1:57 7:50 160 157-162 1253 175 170-182 14/29
4.87 49:56 56 7:53 160 158-161 1260 178 176-182 12/5

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 162 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    28 13.2% 10:38
    23 13.6% 9:32
    14 7.0% 12:36
    13 10.0% 11:32
    12 11.5% 7:33
    12 5.0% 11:26

  • Cadence Distribution

    168 avge / 182 max Stride Length: 94cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.9 168 4.9 49:23 10:15
    Walk 0.2 118 0 6 30:13
    Pause 0.9 - - 27 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:52 7:32 54.78% More
    800m 4:03 8:08 56.63% More
    1km 5:08 8:16 57.95% More
    Mile 8:41 8:41 57.74% More
    5k 30:19 9:45 57.25% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:42 8:42 57.68
    5km 30:12 9:43 57.47
    5M 50:57 10:11 55.13
    10km 1:04:42 10:25 54.05
    10M 1:49:08 10:55 52.96
    Half 2:26:49 11:12 52.17
    20M 3:53:43 11:41 50.46
    Mara 5:14:27 12:00 49.12

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