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Mon 16th Jun 2025 at 8:07am by Night-owl

Run > General
  • v warm
  • Time
    43:22
  • Miles
    3.21
  • Min/mi
    13:31
  • Pacing
    83.4%
  • WAVA
    41.41
  • Stride(cm)
    74
  • Cals
    342
  • Cadence
    160
  • BPM
    127
  • %MHR
    71.3
  • B/mi
    1714
  • Asc(m)
    158
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

RHR 52

Keeping hr under 140

Set out after 8am and managed 1.38 miles before I had to walk. By then already felt v warm

Prior run down to 16 hours recovery post run 18 hours

1) 1mi - 12:10(12:10/mi) 126/136bpm [1533b/mi] 103cal 4.93/5.24mph
2) 0.38mi - 4:31(12:03/mi) 137/142bpm [1652b/mi] 41cal 4.98/5.41mph
3) 0.07mi - 1:23(19:21/mi) 129/142bpm [2497b/mi] 11cal 3.1/4.93mph

4) 0.21mi - 2:26(11:27/mi) 130/141bpm [1488b/mi] 19cal 5.24/5.74mph
5) 0.07mi - 1:28(20:29/mi) 127/140bpm [2600b/mi] 12cal 2.93/5.26mph

6) 0.16mi - 1:54(11:51/mi) 128/141bpm [1517b/mi] 14cal 5.06/5.3mph
7) 0.06mi - 1:18(20:48/mi) 130/140bpm [2704b/mi] 11cal 2.88/5.09mph

8) 0.14mi - 1:42(11:58/mi) 129/141bpm [1543b/mi] 12cal 5.02/5.7mph
9) 0.06mi - 1:15(20:46/mi) 131/142bpm [2721b/mi] 10cal 2.89/4.97mph

10) 0.15mi - 1:49(11:56/mi) 130/141bpm [1552b/mi] 13cal 5.03/5.45mph
11) 0.08mi - 1:29(18:21/mi) 129/144bpm [2367b/mi] 11cal 3.27/4.8mph

12) 0.12mi - 1:30(12:25/mi) 127/141bpm [1577b/mi] 10cal 4.83/5.2mph
13) 0.08mi - 1:36(19:17/mi) 127/141bpm [2450b/mi] 11cal 3.11/4.74mph

14) 0.17mi - 1:54(11:22/mi) 130/141bpm [1478b/mi] 14cal 5.27/5.55mph
15) 0.06mi - 1:17(20:04/mi) 129/142bpm [2589b/mi] 10cal 2.99/5.36mph

16) 0.12mi - 1:24(11:57/mi) 128/141bpm [1530b/mi] 9cal 5.02/5.66mph
17) 0.07mi - 1:29(20:40/mi) 128/142bpm [2644b/mi] 11cal 2.9/5.03mph

18) 0.13mi - 1:39(12:38/mi) 128/141bpm [1617b/mi] 11cal 4.75/5.53mph
19) 0.07mi - 1:08(16:25/mi) 133/142bpm [2184b/mi] 9cal 3.66/4.57mph
12:10 4:31 1:23 2:26 1:28 1:54 1:18 1:42 1:15 1:49 1:29 1:30 1:36 1:54 1:17 1:24 1:29 1:39 1:08

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
1.00 12:11 12:11 12:11 123 91-136 1498 166 0-178 61/52
1.38 16:42 4:31 12:03 137 134-142 1652 173 170-178 30/36
1.45 18:05 1:23 19:21 125 111-139 2419 109 0-126 11/1
1.66 20:31 2:26 11:27 128 108-141 1465 173 118-178 9/7
1.73 21:59 1:28 20:29 123 111-138 2518 129 116-174 2/7
1.89 23:53 1:54 11:51 129 110-141 1529 165 0-178 11/7
1.95 25:11 1:18 20:48 125 111-138 2600 111 0-168 6/3
2.10 26:53 1:42 11:58 130 111-141 1555 176 168-180 11/19
2.16 28:08 1:15 20:46 128 111-140 2659 106 0-174 10/2
2.31 29:57 1:49 11:56 125 102-143 1491 169 116-182 8/23
2.39 31:26 1:29 18:22 128 111-143 2351 129 108-182 21/8
2.51 32:56 1:30 12:25 127 108-141 1577 163 0-174 12/2
2.59 34:32 1:36 19:17 125 114-140 2411 112 0-172 6/7
2.76 36:26 1:54 11:22 132 117-141 1501 171 124-178 6/13
2.82 37:43 1:17 20:04 125 111-140 2509 120 114-126 3/7
2.94 39:07 1:24 11:57 129 110-141 1542 172 120-178 4/5
3.01 40:36 1:29 20:39 127 114-140 2623 128 110-172 9/4
3.14 42:15 1:39 12:38 127 111-141 1604 174 168-178 6/12
3.21 43:23 1:08 +1 16:26 128 119-141 2104 126 110-172 3/5

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    127 avge / 143 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    12 6.5% 11:39
    11 9.7% 19:43
    11 9.2% 12:03

  • Cadence Distribution

    160 avge / 182 max Stride Length: 74cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 73.4 174 2.6 31:50 12:03
    Walk 26.6 119 0.6 11:32 20:10
    Still 0.0 - - 1 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:55 11:45 35.14% More
    800m 5:58 12:01 38.36% More
    1km 7:26 11:58 40.01% More
    Mile 12:04 12:04 41.57% More
    5k 41:41 13:25 41.63% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:59 11:59 41.88
    5km 41:50 13:28 41.49
    5M 1:10:41 14:08 39.74
    10km 1:29:50 14:27 38.93
    10M 2:31:48 15:11 38.08
    Half 3:24:27 15:36 37.46
    20M 5:25:59 16:18 36.18
    Mara 7:19:02 16:45 35.18

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