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Fri 27th Jun 2025 at 10:29am by Flatlander

Run > General
  • breezy
  • warm
  • Time
    44:37
  • Miles
    4.00
  • Min/mi
    11:09
  • Pacing
    60.8%
  • WAVA
    51.33
  • Stride(cm)
    85
  • Cals
    386
  • Watts
    205
  • Cadence
    170
  • BPM
    141
  • %MHR
    78.6
  • B/mi
    1578
  • Asc(m)
    17
  • Surface
    Road

Notes & Comments

Woke up tired, very stiff and achy, so I was about 2 hours late getting out.
Breezy, 25mph, warm, 22C.
Was bored with all the broken up running recently so I tried for a continuous run. 4th mile was tiring and a bit of a struggle.
Lots of the usual stops - gates, roads, ditch, footbridge ....

1) 0.5mi - 5:49(11:40/mi) 129/139bpm [1505b/mi] 46cal 196/250W Headwind on trail.
2) 0.57mi - 6:17(10:57/mi) 138/145bpm [1510b/mi] 56cal 198/260W Pavement crosswind.
3) 0.18mi - 1:59(10:45/mi) 145/146bpm [1558b/mi] 18cal 205/215W Pavement tailwind
4) 0.85mi - 9:12(10:49/mi) 142/151bpm [1535b/mi] 82cal 204/280W Trail, mixture of crosswind, cross/tailwind.
5) 0.24mi - 2:37(10:53/mi) 142/153bpm [1546b/mi] 23cal 219/290W Mansell Wood and up a short gentle slope.
6) 0.28mi - 2:51(10:20/mi) 150/154bpm [1550b/mi] 27cal 197/257W Pavement tailwind.
7) 0.3mi - 3:17(10:53/mi) 148/154bpm [1611b/mi] 30cal 207/266W Sheep field.
8) 0.74mi - 8:48(11:53/mi) 144/150bpm [1710b/mi] 72cal 195/272W Trail cross/headwind and getting tired. A cyclist passed me on this trail and as he did so, he turned his head and gave me an intense long examination. 😒🙁
9) 0.12mi - 1:19(10:51/mi) 135/147bpm [1464b/mi] 10cal 195/239W Pavement headwind.
10) 0.21mi - 2:29(11:39/mi) 150/151bpm [1749b/mi] 22cal 193/219W Busway crosswind.
5:49 6:17 1:59 9:12 2:37 2:51 3:17 8:48 1:19 2:29
Fenland Flier
A good achievement in this heat, well done.
Flatlander
Thank you.
Despite the "late" start, I was earlier than I have been recently so it was comparatively "cool". :-)

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 5:48 5:48 11:38 129 78-139 1501 163 0-170 196 0-250 10/9
1.07 12:23 6:35 +1 11:29 138 129-145 1585 170 0-178 199 0-260 8/10
1.26 14:21 1:58 10:41 145 144-146 1550 173 166-176 205 198-215 2/4
2.11 25:31 11:10 +2 13:08 142 116-151 1864 168 0-176 205 0-280 16/17
2.35 29:13 3:42 +1 15:25 142 115-153 2190 162 0-172 221 0-290 7/3
2.62 32:28 3:15 +2 11:45 150 144-154 1763 163 0-176 199 0-257 4/7
2.93 36:51 4:23 +2 14:31 148 135-154 2147 166 0-178 207 0-266 6/5
3.67 46:29 9:38 +1 13:01 144 127-150 1874 166 0-176 195 0-272 21/16
3.79 49:27 2:58 +1 24:21 135 120-147 3288 159 0-174 198 0-239 3/4
4.00 51:57 2:30 +1 11:44 150 147-151 1761 172 166-176 193 180-219 4/5
4.00 51:57 0 +1 13:25 150 150-150 2012 174 174-174 181 181-181 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 154 max Delete HR Trace

  • Cadence Distribution

    170 avge / 178 max Stride Length: 85cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 87.5 170 4 44:32 12:59
    Walk 0.2 86 0 6 12:43
    Pause 12.3 - - 7:19 -

  • Power Distribution

    205W (290 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:32 10:11 39.61% More
    800m 5:23 10:51 43.47% More
    1km 6:44 10:51 46.13% More
    Mile 11:24 11:24 48.10% More
    5k 38:54 12:31 45.36% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:16 10:16 53.41
    5km 34:08 10:59 51.69
    5M 56:31 11:18 51.10
    10km 1:11:10 11:27 50.76
    10M 1:57:51 11:47 50.59
    Half 2:36:54 11:59 50.29
    20M 4:05:42 12:17 50.49
    Mara 5:27:07 12:29 50.87

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