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Wed 30th Apr 2025 at 11:32am by Velociraptor

Run > General
  • Good
  • warm
  • Time
    1:00:11
  • Miles
    5.81
  • Min/mi
    10:22
  • Pacing
    88.3%
  • WAVA
    57.82
  • Stride(cm)
    94
  • Cals
    478
  • Watts
    209
  • Cadence
    165
  • BPM
    153
  • %MHR
    81.6
  • B/mi
    1589
  • Asc(m)
    103
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

A little more acclimatisation, although it may achieve no more than giving me a chance to feel what it's like to run when it's warm. 60 minutes easy/steady with 8 x 40dp efforts/40dp recoveries starting at 4 miles. Hardly any breeze. Absolutely dripping when I got back.
Pause just past 2 miles was to flick out the bit of embedded road shrapnel that was making my left shoe sound like a tap shoe.
197 (Dustbin) Tempo.
10:54 10:52 11:03 9:58 8:54 8:30
Ness
Well done 👏
EvilPixie
Warm out well done
Velociraptor
Thanks :) Yes, warm out even here. Even the breeze was warm.
Jaks
Well done 👏
riggys99
Well done
Velociraptor
Thanks :)
Keegan
Nice running, well done!
Rosehip
well done :)
Velociraptor
Thanks :)

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.
0.25 2:50 2:50 11:20 131 74-145 1486 160 72-164 205 15-258 6/2
0.50 5:48 2:58 11:51 139 135-145 1648 160 158-162 214 205-229 8/1
0.75 8:33 2:45 11:00 141 134-145 1551 162 160-174 213 160-250 6/3
1.00 10:53 2:20 9:20 136 129-141 1270 165 162-170 200 168-221 0/23
1.25 13:33 2:40 10:42 143 132-149 1529 163 158-170 211 193-235 1/3
1.50 16:12 2:39 10:35 145 138-149 1535 163 160-170 205 164-252 2/4
1.75 18:45 2:33 10:12 146 141-150 1489 165 162-170 210 185-227 1/4
2.00 21:45 3:00 11:58 155 144-163 1855 162 160-166 218 198-248 20/0
2.25 24:55 3:10 +14 12:41 155 142-162 1965 163 154-168 221 109-244 15/0
2.50 27:46 2:51 11:25 157 150-163 1791 163 160-166 219 194-243 12/0
2.75 30:22 2:36 10:23 154 149-160 1600 164 160-168 204 177-251 1/1
3.00 33:02 2:40 10:41 158 153-163 1687 164 160-168 210 178-233 7/0
3.25 35:35 2:33 10:12 157 152-161 1600 165 162-168 207 190-222 1/1
3.50 38:12 2:37 10:30 157 151-162 1648 164 162-168 201 190-215 3/4
3.75 40:37 2:25 9:40 154 150-158 1488 165 158-170 200 174-236 0/11
4.00 43:00 2:23 9:31 155 151-161 1475 166 164-168 200 178-226 0/10
4.25 45:09 2:09 8:35 165 156-171 1417 174 164-188 211 186-253 0/9
4.50 47:25 2:16 9:05 168 157-178 1527 173 164-190 224 187-269 2/4
4.75 49:33 2:08 8:32 168 161-173 1432 173 164-184 211 189-247 0/8
5.00 51:54 2:21 9:25 163 157-169 1534 168 164-188 210 189-241 0/8
5.25 54:32 2:38 10:32 163 159-165 1717 164 162-168 200 180-230 4/0
5.50 57:18 2:45 11:02 163 159-168 1797 163 160-168 209 183-242 4/0
5.75 59:49 2:31 10:04 164 159-168 1652 165 162-166 205 181-244 4/1
5.81 1:00:25 36 10:31 165 162-167 1734 164 162-166 209 202-223 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    153 avge / 178 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    59 2.3% 11:11
    14 2.4% 11:45
    11 1.1% 10:40

  • Cadence Distribution

    165 avge / 190 max Stride Length: 94cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.6 164 5.8 1:00:09 10:24
    Walk 0.1 80 0 2 9:15
    Pause 0.4 - - 14 -

  • Power Distribution

    209W (269 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 28 7:24 49.50% More
    200m 1:00 8:07 49.86% More
    400m 2:05 8:23 51.49% More
    800m 4:19 8:41 57.40% More
    1km 5:22 8:38 59.63% More
    Mile 8:49 8:49 60.45% More
    5k 30:31 9:49 60.53% More
    5 miles 51:15 10:15 58.34% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:21 8:21 63.79
    5km 29:48 9:36 61.99
    5M 50:51 10:10 58.80
    10km 1:04:54 10:27 57.35
    10M 1:50:44 11:04 55.68
    Half 2:29:58 11:27 54.54
    20M 4:01:11 12:04 52.30
    Mara 5:26:37 12:28 50.62
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