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Tue 12th Sep 2023 at 7:05pm by tipsku

Run > Coaching
  • Time
    1:01:28
  • Miles
    5.74
  • Min/mi
    10:43
  • Pacing
    60.1%
  • WAVA
    45.51
  • Stride(cm)
    87
  • Cals
    466
  • Cadence
    173
  • BPM
    131
  • %MHR
    71
  • B/mi
    1398
  • Asc(m)
    55
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Intermediate group week 9: Fockeberg
Today, I took the intermediates to Fockeberg. I first ran in the back because the ice coffee I had an hour before the run was agitating my innards. After 3 km, it settled down. I ran the trail slowly with Sandra, did a loop around the top and then went down the paved road to wait for the faster runners who went up twice. I sent the slower group on their way and then joined the faster group for some extra km. Nice pace, nice HR, I didn't expect it to be that low. After sunset, it cooled down and I could tell that. Good easy run, enjoyed it!

Split Summary
===
1) 0.62mi - 6:49(10:59/mi) 121/138bpm [1329b/mi] 51cal
2) 0.62mi - 6:56(11:09/mi) 130/134bpm [1450b/mi] 52cal
3) 0.62mi - 7:36(12:14/mi) 129/148bpm [1579b/mi] 56cal
4) 0.62mi - 7:30(12:05/mi) 126/139bpm [1522b/mi] 51cal
5) 0.62mi - 6:36(10:37/mi) 122/133bpm [1296b/mi] 44cal
6) 0.62mi - 6:14(10:03/mi) 135/145bpm [1356b/mi] 50cal
7) 0.62mi - 6:14(10:01/mi) 135/141bpm [1353b/mi] 50cal
8) 0.62mi - 6:10(9:55/mi) 136/140bpm [1348b/mi] 49cal
9) 0.62mi - 5:50(9:23/mi) 141/145bpm [1323b/mi] 50cal
10) 0.15mi - 1:32(10:05/mi) 142/143bpm [1432b/mi] 13cal
6:49 6:56 7:36 7:30 6:36 6:14 6:14 6:10 5:50 1:32

Map
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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 2:45 2:45 11:00 116 78-129 1276 169 74-178 7/3
0.50 5:53 3:08 +26 12:31 120 100-135 1503 173 162-178 4/4
0.75 8:38 2:45 11:02 133 129-138 1467 173 170-176 3/2
1.00 11:27 2:48 11:14 130 125-134 1460 171 166-176 2/2
1.25 14:16 2:49 11:16 130 125-133 1465 172 168-176 1/2
1.50 18:03 3:47 +58 15:08 120 89-132 1816 170 140-174 2/3
1.75 21:10 3:07 12:30 130 123-142 1624 171 164-176 7/2
2.00 24:26 3:16 13:03 138 130-148 1801 170 162-176 19/1
2.25 27:37 3:11 12:45 129 120-139 1646 168 166-172 15/0
2.50 30:24 2:47 11:07 119 113-129 1324 171 166-174 4/4
2.75 33:04 2:40 10:41 117 114-120 1250 172 170-176 0/20
3.00 38:02 4:58 +2:23 19:51 123 91-133 2442 172 132-178 0/20
3.25 40:45 2:43 10:53 130 124-134 1414 172 166-178 6/4
3.50 43:12 2:27 9:48 135 129-138 1322 176 170-180 4/3
3.75 45:40 2:28 9:52 138 134-145 1362 175 172-178 6/4
4.00 48:12 2:32 10:08 137 132-139 1389 173 126-180 4/5
4.25 50:44 2:31 10:05 135 128-141 1362 176 170-180 4/2
4.50 53:13 2:29 9:56 134 130-139 1331 176 172-180 2/7
4.75 55:36 2:24 9:34 135 131-139 1292 176 172-180 3/3
5.00 58:08 2:31 10:05 137 134-140 1381 175 170-182 3/3
5.25 1:00:29 2:21 9:25 140 138-143 1317 175 172-180 4/2
5.50 1:02:50 2:21 9:23 142 139-144 1333 174 152-180 4/5
5.74 1:05:14 2:24 9:50 143 139-145 1406 175 158-182 3/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    131 avge / 148 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    42 3.1% 12:31

  • Cadence Distribution

    173 avge / 182 max Stride Length: 87cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 93.9 172 5.7 1:01:02 11:19
    Walk 0.4 117 0 17 14:48
    Still 0.2 - - 8 -
    Pause 5.5 - - 3:47 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:15 9:03 39.74% More
    800m 4:37 9:17 42.83% More
    1km 5:48 9:21 44.31% More
    Mile 9:32 9:32 45.88% More
    5k 33:20 10:44 44.62% More
    5 miles 56:36 11:19 42.84% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:39 9:39 45.35
    5km 32:04 10:19 46.38
    5M 53:06 10:37 45.66
    10km 1:06:51 10:46 45.30
    10M 1:50:43 11:04 44.97
    Half 2:27:24 11:15 44.63
    20M 3:50:50 11:33 44.47
    Mara 5:07:19 11:44 44.13

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