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Wed 3rd May 2023 at 4:47pm by Night-owl

Run > General
  • Time
    40:00
  • Miles
    3.12
  • Min/mi
    12:49
  • Pacing
    79.6%
  • WAVA
    42.53
  • Stride(cm)
    76
  • Cals
    306
  • Cadence
    166
  • BPM
    126
  • %MHR
    66
  • B/mi
    1615
  • Asc(m)
    128
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

2 min walk

4 x 8min run, 1 min walk
2 min walk

RHR 69 higher than yesterday tough night shift not enough sleep not as far as last Wednesday but pleasantly surprised i managed 5km

Split Summary
===
1) 0.1mi - 2:00(20:55/mi) 88/95bpm [1841b/mi] 7cal 2.87/3.17mph

2) 0.67mi - 8:00(12:01/mi) 121/132bpm [1453b/mi] 62cal 5/5.34mph
3) 0.05mi - 1:00(20:25/mi) 121/131bpm [2470b/mi] 7cal 2.94/4.78mph

4) 0.67mi - 8:00(12:00/mi) 130/141bpm [1560b/mi] 67cal 5/5.3mph
5) 0.05mi - 1:00(21:43/mi) 124/133bpm [2693b/mi] 7cal 2.76/5.01mph

6) 0.7mi - 8:00(11:27/mi) 133/141bpm [1522b/mi] 67cal 5.24/5.57mph
7) 0.05mi - 1:00(19:14/mi) 129/139bpm [2482b/mi] 8cal 3.12/5.55mph

8) 0.7mi - 8:00(11:27/mi) 137/145bpm [1569b/mi] 69cal 5.24/5.55mph
9) 0.05mi - 1:00(19:35/mi) 130/145bpm [2546b/mi] 7cal 3.06/5.38mph

10) 0.09mi - 2:00(21:35/mi) 106/114bpm [2288b/mi] 5cal 2.78/2.92mph
2:00 8:00 1:00 8:00 1:00 8:00 1:00 8:00 1:00 2:00

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.
0.10 1:59 1:59 20:48 87 78-94 1809 109 0-124 7/3
0.76 9:59 8:00 12:01 120 87-131 1442 174 120-180 37/44
0.81 10:59 1:00 20:22 119 106-131 2424 93 0-176 5/9
1.48 18:59 8:00 12:00 128 100-141 1536 174 114-180 52/39
1.52 19:59 1:00 21:42 121 113-133 2625 118 108-174 2/3
2.22 27:59 8:00 11:27 131 103-141 1499 175 112-182 43/50
2.27 28:59 1:00 19:13 129 119-139 2480 131 116-176 3/4
2.97 36:59 8:00 11:27 136 112-145 1558 175 124-182 33/27
3.02 37:59 1:00 19:34 128 114-145 2506 109 0-176 3/9
3.12 39:59 2:00 +1 21:36 106 102-114 2289 90 0-116 9/7
3.12 40:00 1 +1 22:44 102 102-102 2319 0 0-0 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    126 avge / 145 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    13 9.1% 12:13
    12 8.8% 11:11
    12 7.1% 11:44
    11 10.5% 11:05
    10 6.7% 12:18

  • Cadence Distribution

    166 avge / 182 max Stride Length: 76cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 81.3 175 2.8 32:32 11:47
    Walk 18.7 115 0.4 7:28 20:54

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:46 11:09 36.30% More
    800m 5:39 11:22 39.44% More
    1km 7:04 11:22 41.03% More
    Mile 11:45 11:45 41.73% More
    5k 39:52 12:50 42.51% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:24 11:24 43.02
    5km 39:49 12:49 42.55
    5M 1:07:17 13:27 40.76
    10km 1:25:30 13:46 39.93
    10M 2:24:29 14:27 39.03
    Half 3:14:35 14:51 38.39
    20M 5:10:15 15:31 37.08
    Mara 6:57:51 15:57 36.05

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