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Fri 1st Mar 2024 at 8:20am by IdrisTheDragon

Run > Progressive
  • Time
    30:19
  • Miles
    3.11
  • Min/mi
    9:45
  • Pacing
    69%
  • WAVA
    52.29
  • Stride(cm)
    91
  • Cals
    293
  • Watts
    244
  • Cadence
    182
  • BPM
    141
  • %MHR
    78.6
  • B/mi
    1379
  • Asc(m)
    18
  • Surface
    Road

Notes & Comments

Sort of intended an easy run but ended up progressive instead 😃

Glad to have got out before the rain

Split Summary
===
1) 1km - 6:31(6:31/km) 128/143bpm [833b/km] 58cal 237/292W
2) 1km - 6:13(6:13/km) 133/143bpm [827b/km] 56cal 221/267W
3) 1km - 6:07(6:07/km) 144/149bpm [880b/km] 61cal 241/268W
4) 1km - 6:01(6:01/km) 148/152bpm [890b/km] 60cal 244/277W
5) 1km - 5:25(5:25/km) 158/164bpm [855b/km] 57cal 266/305W
6) 0.01km - 3(4:55/km) 164/164bpm [808b/km] 1cal 298/300W
6:31 6:13 6:07 6:01 5:25 3
Fenland Flier
Nicely done.
Ness
Well done

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.
0.13 1:25 1:25 11:21 107 68-128 1214 185 178-200 232 181-280 1/1
0.25 2:44 1:19 10:34 130 128-132 1374 183 180-186 235 218-249 2/1
0.38 4:00 1:16 10:07 131 129-133 1326 181 178-186 248 221-286 2/0
0.50 5:16 1:16 10:05 133 131-136 1342 183 178-190 232 224-239 1/1
0.63 6:32 1:16 10:09 140 136-143 1422 181 178-186 261 225-292 4/1
0.75 7:46 1:14 9:53 142 141-143 1404 183 180-186 244 233-258 3/1
0.88 10:21 2:35 +1:09 20:39 118 82-142 2437 184 180-188 220 198-252 1/5
1.00 11:33 1:11 9:32 131 100-140 1249 183 180-188 227 204-267 1/2
1.13 12:44 1:11 9:30 140 139-141 1330 183 180-184 230 213-249 1/1
1.25 13:56 1:12 9:34 137 135-139 1312 182 178-186 226 214-239 0/2
1.38 15:10 1:14 9:54 140 137-144 1387 180 178-184 233 221-251 1/1
1.50 16:24 1:14 9:53 143 143-144 1412 180 176-184 247 226-268 3/1
1.63 17:41 1:17 10:16 146 143-148 1499 179 176-182 245 238-258 4/0
1.75 18:53 1:12 9:39 148 146-149 1427 180 178-184 237 222-264 3/0
1.88 20:04 1:11 9:28 146 144-148 1381 183 178-190 242 217-257 1/1
2.00 21:20 1:15 10:03 147 144-149 1477 181 178-186 230 218-238 1/1
2.13 22:32 1:12 9:35 147 145-148 1410 181 178-186 245 236-259 2/1
2.25 23:46 1:14 9:52 145 142-147 1432 180 176-184 245 223-255 0/1
2.38 24:58 1:12 9:35 150 146-152 1437 179 176-184 252 225-277 1/3
2.50 26:07 1:09 9:11 150 149-152 1379 181 178-186 246 233-268 2/1
2.63 27:18 1:11 9:31 154 151-156 1465 183 180-186 253 240-266 2/1
2.75 28:25 1:07 8:55 156 154-157 1391 184 182-188 248 237-258 1/1
2.88 29:30 1:05 8:39 157 155-159 1359 185 182-188 261 253-278 0/2
3.00 30:32 1:03 8:21 160 158-164 1336 187 184-190 287 262-305 1/3
3.11 31:27 55 8:01 164 163-164 1315 187 184-190 293 284-303 1/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 164 max Delete HR Trace

  • Cadence Distribution

    182 avge / 200 max Stride Length: 91cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 95.9 182 3.1 30:07 10:02
    Still 0.6 - - 11 -
    Pause 3.5 - - 1:09 -

  • Power Distribution

    244W (305 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:02 8:12 46.63% More
    800m 4:14 8:30 49.21% More
    1km 5:24 8:42 50.08% More
    Mile 9:02 9:02 50.85% More
    5k 31:14 10:03 50.64% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:51 8:51 51.92
    5km 30:17 9:45 52.24
    5M 50:44 10:09 50.50
    10km 1:04:13 10:20 49.68
    10M 1:47:35 10:46 48.86
    Half 2:24:11 11:00 48.23
    20M 3:48:08 11:24 47.23
    Mara 5:05:44 11:40 46.34
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