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Mon 4th Dec 2023 at 12:06pm by geordiegirl

Run > General
  • rain
  • v cold
  • Time
    45:34
  • Miles
    3.80
  • Min/mi
    11:59
  • Pacing
    83.7%
  • WAVA
    45.54
  • Stride(cm)
    81
  • Cals
    453
  • Watts
    256
  • Cadence
    166
  • BPM
    144
  • %MHR
    84.4
  • B/mi
    1730
  • Asc(m)
    75
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

45min run on plan, looking outside I would have chosen anything but running. After all the snow over the weekend we have rain, that had washed most of the snow away but it was lethal in places it hadn't quite melted. I had a couple of 'ooohhh' moments, thankfully stayed upright. I had opted for vibrams figuring I was going to get wet so splashing through icy puddles became a fun thing.

Split Summary
===
1) 1mi - 12:41(12:41/mi) 139/157bpm [1763b/mi] 122cal 224/327W
2) 1mi - 11:23(11:23/mi) 143/160bpm [1627b/mi] 115cal 242/434W
3) 1mi - 12:29(12:29/mi) 148/161bpm [1848b/mi] 123cal 210/369W
4) 0.8mi - 9:01(11:18/mi) 148/158bpm [1672b/mi] 93cal 260/415W
12:41 11:23 12:29 9:01
EvilPixie
excellent running - hope it wasn't too manky!
hillstrider
Nice running
Ness
Well done 👏
geordiegirl
Thanks all, it was VERY wet, slippy and flipping cold. Hoping my coat dry outs for packing tonight.

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  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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.
0.13 1:53 1:53 15:01 123 86-139 1847 169 122-178 234 20-322 2/1
0.25 3:15 1:22 10:58 144 140-150 1579 174 170-178 262 236-301 2/2
0.38 4:37 1:22 10:53 150 148-153 1634 170 130-176 255 74-298 2/1
0.50 6:10 1:33 12:28 147 141-152 1832 163 114-174 264 136-316 4/1
0.63 7:52 1:42 13:34 149 133-157 2022 170 122-176 285 177-327 5/0
0.75 9:44 1:52 14:57 129 123-143 1930 160 122-180 179 82-327 3/4
0.88 11:11 1:27 11:39 133 129-139 1550 172 124-178 243 178-285 0/8
1.00 12:40 1:29 11:52 145 131-152 1721 170 124-176 283 173-311 6/0
1.13 13:59 1:19 10:32 151 146-154 1589 171 168-174 265 248-286 2/0
1.25 15:20 1:20 10:42 142 138-146 1519 173 170-178 248 234-259 0/8
1.38 16:53 1:33 12:24 131 125-138 1624 160 112-174 212 84-250 0/10
1.50 18:11 1:18 10:27 130 115-145 1358 165 116-178 234 112-279 0/4
1.63 19:27 1:16 10:07 147 145-149 1486 174 166-180 270 252-283 0/6
1.75 20:53 1:26 11:28 138 129-146 1583 168 106-176 242 78-283 2/7
1.88 22:23 1:30 11:59 150 139-159 1797 167 120-176 355 185-434 12/0
2.00 24:04 1:41 13:29 155 147-160 2089 155 118-172 225 65-282 1/2
2.13 25:26 1:23 11:02 149 141-153 1644 171 166-176 251 181-286 2/1
2.25 27:13 1:47 14:14 147 134-153 2092 150 86-176 216 135-286 3/1
2.38 29:09 1:56 +10 15:30 145 136-152 2246 151 82-174 216 40-298 4/1
2.50 30:35 1:25 11:22 150 138-156 1705 169 124-176 298 132-332 5/1
2.63 32:02 1:27 11:38 155 150-161 1802 162 122-172 257 50-323 5/0
2.75 33:26 1:25 11:17 153 144-157 1728 166 88-174 245 86-283 1/3
2.88 34:53 1:27 11:36 140 136-144 1624 161 118-174 233 132-283 0/5
3.00 36:43 1:49 14:36 145 136-153 2117 167 114-238 310 48-369 8/0
3.13 38:08 1:25 11:17 154 143-158 1738 170 132-174 290 256-348 5/0
3.25 39:33 1:25 11:23 148 142-158 1685 160 118-178 285 115-415 6/1
3.38 41:03 1:30 12:00 145 136-152 1739 160 120-176 286 75-356 7/0
3.50 42:19 1:16 10:08 154 146-158 1561 172 166-180 297 246-335 2/3
3.63 43:44 1:25 11:19 146 137-154 1652 174 158-182 264 242-376 0/7
3.75 45:09 1:25 11:18 145 141-149 1639 168 82-176 250 113-284 0/4
3.80 45:45 36 12:36 143 143-144 1801 171 166-174 224 208-251 0/2

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    144 avge / 161 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    27 2.8% 11:56
    14 5.9% 12:21
    13 1.6% 12:07

  • Cadence Distribution

    166 avge / 238 max Stride Length: 81cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 86.5 172 3.5 39:34 11:20
    Walk 11.5 120 0.3 5:17 17:58
    Still 1.6 - - 45 -
    Pause 0.4 - - 10 -

  • Power Distribution

    256W (434 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:29 9:58 40.66% More
    800m 5:21 10:46 41.63% More
    1km 6:43 10:48 43.20% More
    Mile 11:05 11:05 44.25% More
    5k 36:38 11:47 46.25% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:24 10:24 47.16
    5km 36:28 11:44 46.46
    5M 1:01:44 12:21 44.43
    10km 1:18:32 12:38 43.48
    10M 2:12:58 13:18 42.41
    Half 2:59:17 13:41 41.66
    20M 4:46:22 14:19 40.17
    Mara 6:26:07 14:44 39.02

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11:43 Chester Moor Road
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