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Thu 21st Sep 2023 at 10:24am by Velociraptor

Run > General
  • breezy
  • Time
    1:10:05
  • Miles
    6.37
  • Min/mi
    11:00
  • Pacing
    90.8%
  • WAVA
    53.07
  • Stride(cm)
    89
  • Cals
    543
  • Watts
    187
  • Cadence
    164
  • BPM
    144
  • %MHR
    76.5
  • B/mi
    1583
  • Asc(m)
    73
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

One hour easy, give or take the late addition of 15 x 25dp striders every tenth of a mile from 4.5 miles [memo to self: if I want to avoid watching the clock these recoveries are around 60dp, but 50dp might be better] and then a "fast" finish from 6 miles (8.48mm, disappointing). Nice out. Slightly overcooked in shorts and a long sleeved top.
11:16 11:26 11:22 11:47 10:47 10:14 3:13
Ness
Nice one 👍
EvilPixie
great work well done
Velociraptor
Thanks :)
Mozzer
Nicely done :-)
Jaks
Nice run, well done 👏
Bowman 🇸🇪
Well done, this in between heat and cold is hard to dress for, i forgot a buff or hat today wich made me blind from sweat :D
Sigh
Well done!
Velociraptor
Thanks :)
riggys99
Well done. I read some advice on here dressing for mile 2 not the start (apologies to whoever put it about not remembering who).
Velociraptor
Good advice, riggys99, thanks :) I suspect *a* long sleeved top wasn't a mistake today, but that particular long sleeved top, a new one (Ronhill, £12.99 from sportsshoes.com), was a little more thermal than I expected.
EvilPixie
i wore a tee with my sun sleeves. they are lighter than arm warmers and easy to take off if it is warmer than I thought
EvilPixie
i wore a tee with my sun sleeves. they are lighter than arm warmers and easy to take off if it is warmer than I thought

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.25 2:49 2:49 11:14 116 73-138 1304 163 158-170 174 114-212 0/4
0.50 5:33 2:44 10:57 132 125-138 1445 165 160-172 180 142-208 0/6
0.75 8:23 2:50 11:22 133 131-138 1512 164 160-168 180 164-205 1/2
1.00 11:15 2:51 11:26 138 136-149 1577 164 160-174 185 165-229 6/1
1.25 14:11 2:56 11:44 141 136-152 1654 162 160-164 174 156-215 7/0
1.50 17:03 2:52 11:28 142 137-146 1629 161 158-164 180 171-191 1/0
1.75 19:49 2:46 11:04 137 132-143 1516 162 160-166 169 156-184 0/2
2.00 22:41 2:52 11:29 139 134-148 1596 162 158-168 173 154-217 2/2
2.25 25:34 2:53 11:33 140 137-144 1617 162 156-168 177 157-193 4/2
2.50 28:21 2:47 11:09 140 137-143 1561 162 158-166 176 153-204 2/3
2.75 31:06 2:44 10:57 142 136-148 1556 163 158-168 182 163-209 3/1
3.00 34:02 2:57 11:47 144 138-149 1696 161 158-166 189 165-220 3/2
3.25 36:56 2:54 11:35 141 139-144 1633 161 158-166 182 168-199 1/4
3.50 39:56 3:00 12:00 144 138-149 1728 161 154-166 171 156-201 4/2
3.75 42:52 2:56 11:44 144 141-148 1690 161 156-164 171 158-197 3/3
4.00 45:50 2:57 11:50 150 139-164 1775 161 154-168 189 139-248 12/3
4.25 48:43 2:53 11:33 139 136-143 1607 162 156-170 183 157-207 4/3
4.50 51:25 2:42 10:49 138 133-142 1493 163 160-166 190 170-207 0/7
4.75 53:57 2:31 10:05 150 141-155 1511 169 160-188 208 176-261 0/3
5.00 56:37 2:40 10:40 154 151-158 1642 166 160-188 203 178-247 3/0
5.25 59:09 2:32 10:09 152 147-156 1544 169 160-186 197 176-237 1/3
5.50 1:01:52 2:43 10:52 158 152-164 1716 166 158-188 205 175-264 5/2
5.75 1:04:21 2:30 9:59 160 154-164 1596 170 160-186 211 184-246 2/3
6.00 1:06:51 2:30 9:58 156 150-159 1556 169 160-186 206 158-274 2/6
6.25 1:09:02 2:12 8:46 166 156-170 1455 180 162-188 214 163-267 0/5
6.37 1:10:04 1:02 8:55 170 169-171 1515 178 172-186 221 198-237 3/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 171 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    16 1.3% 11:32
    12 2.9% 11:40

  • Cadence Distribution

    164 avge / 188 max Stride Length: 89cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 164 6.4 1:10:02 11:00
    Still 0.0 - - 2 -

  • Power Distribution

    187W (274 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 30 8:00 44.94% More
    200m 1:03 8:29 46.80% More
    400m 2:08 8:35 49.42% More
    800m 4:32 9:08 52.77% More
    1km 5:42 9:11 54.34% More
    Mile 9:42 9:42 53.61% More
    5k 33:01 10:38 54.55% More
    5 miles 54:31 10:54 53.46% More
    10k 1:08:16 10:59 53.15% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:46 8:46 59.30
    5km 31:18 10:04 57.54
    5M 53:24 10:41 54.59
    10km 1:08:09 10:58 53.24
    10M 1:56:18 11:38 51.63
    Half 2:37:29 12:01 50.57
    20M 4:13:17 12:40 48.45
    Mara 5:43:00 13:05 46.87
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