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Wed 6th Dec 2023 at 3:12pm by northernslowcoach

Run > General
  • v cold
  • Time
    53:41
  • Miles
    4.14
  • Min/mi
    12:58
  • Pacing
    88.3%
  • WAVA
    41.68
  • Stride(cm)
    75
  • Cals
    489
  • Watts
    237
  • Cadence
    165
  • BPM
    138
  • %MHR
    80.9
  • B/mi
    1794
  • Asc(m)
    71
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

And that’s 700 miles for the year :)

Split Summary
===
1) 1mi - 12:41(12:41/mi) 129/146bpm [1635b/mi] 112cal 214/357W
2) 1mi - 12:33(12:33/mi) 134/154bpm [1682b/mi] 115cal 220/311W
3) 1mi - 13:15(13:15/mi) 142/155bpm [1882b/mi] 120cal 229/304W
4) 1mi - 13:42(13:42/mi) 147/160bpm [2013b/mi] 126cal 230/333W
5) 0.14mi - 1:31(11:05/mi) 150/158bpm [1663b/mi] 16cal 258/302W
12:41 12:33 13:15 13:42 1:31
.B.
Nice miles :)
Mandymoo
Excellent work
Autumnleaves
Brilliant 👏
Bintmcskint
Yay!!!
Diogenes
Well done 👏
Sombrero
Wahoo :-)
.B.
bin

Map
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0mi in 0

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.
0.13 1:25 1:25 11:19 119 78-139 1347 171 166-174 265 227-311 2/3
0.25 3:13 1:48 14:21 127 117-139 1823 163 130-172 201 59-265 0/2
0.38 4:55 1:43 13:41 125 116-136 1711 168 128-174 239 180-254 1/5
0.50 6:28 1:33 12:26 122 111-135 1517 160 136-170 194 149-234 0/17
0.63 8:11 1:42 13:37 134 118-146 1824 163 138-176 242 57-357 5/6
0.75 9:33 1:22 10:59 127 120-135 1396 172 170-174 234 183-279 1/8
0.88 11:07 1:35 12:36 139 133-142 1752 162 130-176 264 242-306 2/2
1.00 12:40 1:33 12:21 136 128-141 1679 163 132-178 242 185-293 2/4
1.13 14:11 1:31 12:08 132 120-141 1602 163 134-174 210 75-235 0/9
1.25 15:35 1:24 11:14 127 120-136 1427 172 170-174 239 217-260 0/3
1.38 17:10 1:35 12:39 132 127-136 1671 161 132-174 221 81-257 0/2
1.50 18:46 1:35 12:42 135 127-140 1714 162 132-174 225 73-258 1/7
1.63 20:23 1:37 13:00 128 120-136 1663 163 130-172 223 166-290 7/0
1.75 22:12 1:49 14:30 144 127-154 2088 162 130-176 247 40-311 2/2
1.88 23:39 1:27 11:37 137 134-139 1592 173 170-176 251 223-304 1/2
2.00 25:13 1:34 12:32 135 124-147 1693 163 126-176 243 178-278 2/0
2.13 26:52 1:39 13:10 141 133-149 1856 162 130-176 238 182-265 4/0
2.25 28:37 1:46 14:04 145 141-150 2040 161 128-176 248 207-279 3/2
2.38 30:13 1:36 12:47 139 128-144 1777 165 136-174 219 198-231 1/3
2.50 31:45 1:31 12:12 137 129-141 1671 169 94-176 224 121-240 1/2
2.63 33:20 1:36 12:47 135 129-144 1726 164 128-174 225 166-283 4/0
2.75 35:04 1:44 13:49 145 141-150 2003 162 126-176 252 185-297 5/0
2.88 36:45 1:41 13:31 146 138-155 1974 162 124-176 238 188-274 5/0
3.00 38:28 1:43 13:44 146 135-155 2004 165 130-176 243 157-304 5/1
3.13 40:13 1:44 13:54 149 139-156 2072 164 96-176 256 115-328 3/1
3.25 41:48 1:35 12:39 142 139-144 1796 172 136-176 247 212-333 1/4
3.38 43:35 1:47 14:18 140 129-154 2003 165 114-174 245 125-305 7/0
3.50 45:35 2:00 16:00 153 148-159 2449 163 118-174 266 144-308 11/0
3.63 47:16 1:41 13:28 151 148-160 2033 162 128-176 233 182-256 4/0
3.75 48:54 1:38 13:06 143 135-149 1873 165 126-178 225 170-254 1/0
3.88 50:40 1:46 14:06 146 138-150 2058 161 122-176 227 167-265 3/1
4.00 52:10 1:31 12:05 148 140-152 1788 166 122-176 234 70-294 1/2
4.13 53:34 1:23 11:05 150 140-158 1663 174 172-176 259 227-302 2/1
4.14 53:41 7 10:33 158 158-158 1668 175 174-176 255 254-257 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    138 avge / 160 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    27 2.7% 14:13
    21 2.1% 13:32

  • Cadence Distribution

    165 avge / 178 max Stride Length: 75cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 80.7 172 3.5 43:20 12:20
    Walk 18.5 131 0.6 9:55 15:55
    Still 0.8 - - 25 -

  • Power Distribution

    237W (357 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:50 11:25 35.12% More
    800m 5:58 11:59 36.92% More
    1km 7:21 11:49 38.95% More
    Mile 12:08 12:08 40.00% More
    5k 39:49 12:49 42.05% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:15 11:15 43.11
    5km 39:09 12:36 42.77
    5M 1:06:04 13:13 41.03
    10km 1:23:55 13:30 40.22
    10M 2:21:37 14:10 39.34
    Half 3:10:36 14:33 38.71
    20M 5:03:35 15:11 37.44
    Mara 6:48:34 15:36 36.44
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