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Wed 18th Jun 2025 at 6:32pm by Mr AL

Run > General
  • Time
    37:08
  • Miles
    3.62
  • Min/mi
    10:15
  • Pacing
    69.2%
  • WAVA
    50.53
  • Stride(cm)
    98
  • Cals
    408
  • Cadence
    160
  • BPM
    134
  • %MHR
    74.7
  • B/mi
    1379
  • Asc(m)
    223
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

REALLY nice RR outing... E & A racing the Warrington 10k this evening so I led a diverse group of 20 or so. Some casualties ... nice Lisa (who I've not seen this year after she had a fall at home) turned back before Aldi due to ongoing issues with a 'frozen' shoulder, and Emma also turned up from there due to the heat. Hats off to Alex H who continues to struggle in a random and obviously deeply frustrating way for getting round...

1) 1mi - 10:56(10:56/mi) 128/148bpm [1400b/mi] 116cal 5.48/6.41mph
2) 1mi - 9:56(9:56/mi) 136/150bpm [1351b/mi] 110cal 6.04/6.8mph
3) 1mi - 10:04(10:04/mi) 142/163bpm [1430b/mi] 118cal 5.96/6.62mph
4) 0.62mi - 6:12(9:56/mi) 138/149bpm [1371b/mi] 64cal 6.04/6.74mph
10:56 9:56 10:04 6:12

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.
0.13 1:37 1:37 12:53 109 87-119 1405 153 118-156 4/15
0.25 2:57 1:20 10:42 122 119-127 1306 159 154-162 21/8
0.38 4:09 1:12 9:40 127 124-129 1227 161 158-162 6/23
0.50 5:33 1:24 11:08 138 129-141 1537 160 156-164 14/22
0.63 6:57 1:24 11:14 134 131-136 1506 162 160-164 9/7
0.75 8:17 1:19 10:34 132 130-134 1395 162 162-164 19/9
0.88 9:37 1:21 10:46 131 127-135 1411 162 156-164 4/21
1.00 10:55 1:18 10:25 141 132-148 1468 163 160-164 25/0
1.13 12:23 1:28 11:44 143 127-148 1677 161 156-166 4/4
1.25 13:36 1:13 9:44 132 124-141 1285 163 162-166 3/4
1.38 15:54 2:18 +1:03 18:21 128 110-143 2348 159 118-164 7/8
1.50 17:06 1:12 9:39 130 124-133 1255 161 158-164 4/4
1.63 18:13 1:06 8:51 137 131-142 1213 162 162-162 5/11
1.75 19:32 1:19 10:30 132 124-141 1386 158 156-162 15/10
1.88 20:45 1:14 9:49 136 131-142 1334 162 156-164 12/8
2.00 21:54 1:09 9:13 144 142-146 1326 163 162-164 8/20
2.13 23:05 1:10 9:23 144 143-145 1351 163 162-166 9/2
2.25 24:16 1:12 9:33 145 142-147 1385 163 162-166 1/15
2.38 25:35 1:18 10:27 143 138-147 1494 162 156-166 21/9
2.50 27:44 2:10 +48 17:17 135 128-144 2334 159 152-162 1/14
2.63 29:08 1:24 11:13 148 143-154 1661 160 148-162 24/17
2.75 31:18 2:10 +1:00 17:17 140 118-163 2421 157 148-162 24/0
2.88 32:31 1:13 9:47 146 136-157 1428 162 158-166 9/11
3.00 34:32 2:01 +46 16:05 131 110-155 2106 158 118-162 10/3
3.13 35:43 1:12 9:32 134 127-137 1278 162 162-162 0/11
3.25 36:53 1:10 9:16 133 131-138 1233 163 162-166 7/8
3.38 38:10 1:17 10:17 134 131-136 1378 161 156-166 5/10
3.50 39:25 1:15 9:59 141 137-144 1407 164 162-166 4/3
3.62 40:45 1:20 10:46 147 144-149 1582 163 160-166 8/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 163 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    27 7.4% 10:12
    25 20.8% 10:46
    24 15.5% 20:09
    20 8.7% 11:36
    10 9.9% 9:52

  • Cadence Distribution

    160 avge / 166 max Stride Length: 98cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 91.2 160 3.6 36:55 11:00
    Walk 2.2 118 0 58 1:45:17
    Still 0.0 - - 1 -
    Pause 6.5 - - 2:51 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:14 9:00 39.62% More
    800m 4:40 9:23 45.44% More
    1km 5:53 9:28 47.57% More
    Mile 9:35 9:35 50.77% More
    5k 34:53 11:14 45.90% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:30 9:30 51.24
    5km 31:35 10:10 50.69
    5M 52:18 10:28 50.08
    10km 1:05:50 10:36 49.75
    10M 1:49:02 10:54 49.43
    Half 2:25:09 11:05 49.06
    20M 3:47:19 11:22 49.11
    Mara 5:02:39 11:33 49.39
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