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Sat 3rd May 2025 at 12:00pm by Rosehip

Run > Base
  • breezy
  • warm
  • Time
    40:02
  • Miles
    3.03
  • Min/mi
    13:13
  • Pacing
    89.4%
  • WAVA
    44.26
  • Stride(cm)
    77
  • Cals
    321
  • Watts
    210
  • Cadence
    157
  • BPM
    130
  • %MHR
    72.8
  • B/mi
    1712
  • Asc(m)
    16
  • Surface
    Trail

Notes & Comments

Not feeing great this morning, so binned the planned 3x10 mins 'threshold' in favour of trying to get some easy jgging without walk breaks back into my head again
Managed two x 1 mile at what I would really like to be 'all day' pace but any more wasn't likely to still be properly zone 2 - then Husband phoned, so paused.

headache had gone by this point and it's been a long while since I did anything short and fastforme so stopped at this point to find a 'workout'

2.6 maintaining base, load 56

1) 0.5mi - 7:02(14:10/mi) 111/131bpm [1573b/mi] 50cal 183/273W
2) 0.05mi - 40(14:05/mi) 113/120bpm [1592b/mi] 5cal 146/222W
3) 1mi - 12:32(12:32/mi) 133/142bpm [1667b/mi] 107cal 227/307W
4) 0.45mi - 6:28(14:19/mi) 129/139bpm [1846b/mi] 50cal 185/260W
5) 1mi - 12:51(12:51/mi) 137/143bpm [1760b/mi] 105cal 218/245W
6) 0.03mi - 30(16:21/mi) 140/143bpm [2290b/mi] 4cal 169/241W
7:02 40 12:32 6:28 12:51 30
Ness
Well done for getting out there despite not feeling great.
Jaks
Hope you’re feeling much better now, have a hug 🤗
Velociraptor
Well done :)
Rosehip
thanks :)

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.
0.50 7:01 7:01 14:08 111 75-131 1569 143 0-164 183 0-273 6/7
0.54 8:00 59 +1 20:52 113 110-120 2359 114 0-164 151 0-222 1/1
1.54 20:32 12:32 12:32 133 109-142 1668 164 124-246 227 119-307 10/8
2.00 27:17 6:45 +2 14:56 129 121-139 1926 140 0-166 186 0-260 9/8
3.00 40:09 12:52 12:52 137 114-143 1762 162 124-166 218 137-245 14/19
3.03 40:39 30 +1 16:44 140 137-143 2343 125 80-162 171 108-242 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    130 avge / 143 max Delete HR Trace

  • Cadence Distribution

    157 avge / 246 max Stride Length: 77cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 83.9 162 2.7 34:01 12:56
    Walk 15.1 125 0.4 6:12 17:05
    Still 0.1 - - 2 -
    Pause 0.9 - - 23 -

  • Power Distribution

    210W (307 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 44 11:43 31.03% More
    200m 1:29 12:00 33.41% More
    400m 3:02 12:11 35.11% More
    800m 6:08 12:21 39.58% More
    1km 7:42 12:24 40.86% More
    Mile 12:31 12:31 42.05% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:28 10:28 50.27
    5km 41:16 13:17 44.20
    5M 1:13:24 14:41 40.22
    10km 1:35:29 15:22 38.49
    10M 2:49:52 16:59 35.82
    Half 3:55:31 17:59 34.26
    20M 6:33:04 19:39 31.65
    Mara 9:05:01 20:48 29.91

Bespoke Fields

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