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Thu 26th Jun 2025 at 6:43pm by rupert bear

Run > Run-Walk
  • Time
    10:00
  • Miles
    0.90
  • Min/mi
    11:07
  • WAVA
    47.79
  • Stride(cm)
    95
  • Cals
    48
  • Cadence
    153
  • BPM
    99
  • %MHR
    63
  • B/mi
    1105
  • Asc(m)
    10
  • Surface
    Road

Notes & Comments

First run in about 6 weeks after continued ankle problems.
Had second steroid injection about 4 weeks ago (first one about a year ago) but no benefit felt.

1) 0.04mi - 28(11:49/mi) 86/104bpm [1016b/mi] 2cal 5.08/6.32mph
2) 0.04mi - 32(12:52/mi) 111/117bpm [1428b/mi] 5cal 4.67/6.59mph
3) 0.05mi - 32(10:00/mi) 118/126bpm [1180b/mi] 5cal 6/8.5mph
4) 0.04mi - 28(12:38/mi) 116/124bpm [1466b/mi] 5cal 4.75/6.51mph
5) 0.05mi - 31(11:13/mi) 109/112bpm [1223b/mi] 4cal 5.35/6.35mph
6) 0.04mi - 30(12:53/mi) 102/111bpm [1315b/mi] 4cal 4.66/6.57mph
7) 0.06mi - 37(10:38/mi) 94/102bpm [999b/mi] 3cal 5.65/6.51mph
8) 0.03mi - 22(11:58/mi) 101/103bpm [1209b/mi] 2cal 5.01/6.64mph
9) 0.05mi - 29(10:16/mi) 99/103bpm [1017b/mi] 3cal 5.84/6.39mph
10) 0.03mi - 31(15:46/mi) 99/102bpm [1561b/mi] 3cal 3.81/6.74mph
11) 0.05mi - 31(10:38/mi) 97/101bpm [1031b/mi] 3cal 5.64/6.59mph
12) 0.04mi - 28(12:38/mi) 102/106bpm [1289b/mi] 3cal 4.75/6.66mph
13) 0.05mi - 32(9:47/mi) 93/96bpm [910b/mi] 3cal 6.13/6.22mph
14) 0.03mi - 29(17:19/mi) 93/97bpm [1610b/mi] 3cal 3.47/6.22mph
15) watch ran out of power!
Continued 30s jog, 30sec walk until 10mins completed (5min jog, 5min walk)
28 32 32 28 31 30 37 22 29 31 31 28 32 29 1

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.
0.04 27 27 11:16 84 68-104 946 135 0-178 0/0
0.08 1:00 33 13:04 109 103-115 1425 145 114-176 0/0
0.13 1:31 31 9:51 117 107-125 1152 167 114-176 0/0
0.17 2:00 29 12:55 114 106-122 1473 128 114-174 0/0
0.22 2:30 30 10:55 109 106-111 1191 163 118-176 0/0
0.26 3:00 30 13:06 100 88-110 1310 133 118-174 0/0
0.31 3:37 37 10:42 96 88-102 1027 169 118-178 0/0
0.34 3:59 22 11:45 100 97-103 1175 142 118-178 0/0
0.39 4:29 30 10:29 100 97-102 1048 166 118-176 0/0
0.42 4:59 30 15:31 99 96-102 1536 134 120-176 0/0
0.47 5:30 31 10:44 98 93-102 1053 169 120-180 0/0
0.51 6:18 48 21:35 100 94-105 2158 137 116-178 4/0
0.56 6:50 32 9:52 93 90-96 917 171 118-182 2/1
0.59 7:19 29 17:02 93 90-97 1584 118 0-178 4/1
0.59 7:19 0 INF:00:00 90 90-90 INF 118 118-118 0/0
0.65 4:22:04 4:14:45 +1 80:13:08 89 89-90 428369 59 0-118 71/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    99 avge / 125 max Delete HR Trace

  • Cadence Distribution

    153 avge / 182 max Stride Length: 95cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 56.1 176 0.4 2:27:07 5:37:27
    Walk 43.2 118 0.2 1:53:10 9:00:32
    Still 0.7 - - 1:47 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:48 11:15 35.18% More
    800m 6:04 12:12 38.06% More
    1km 4:12:18 6:46:01 1.21% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:12 11:12 48.18
    5km 37:39 12:07 46.30
    5M 1:02:38 12:32 45.60
    10km 1:19:02 12:43 45.23
    10M 2:11:31 13:09 44.84
    Half 2:55:34 13:24 44.45
    20M 4:36:06 13:48 44.43
    Mara 6:08:35 14:04 44.64
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