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Tue 1st Apr 2025 at 7:10pm by tipsku

Run > Strides
  • breezy
  • Time
    1:08:44
  • Miles
    7.61
  • Min/mi
    9:02
  • Pacing
    79.3%
  • WAVA
    54.77
  • Stride(cm)
    97
  • Cals
    601
  • Cadence
    183
  • BPM
    138
  • %MHR
    75
  • B/mi
    1246
  • Asc(m)
    59
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

1 comments
P&D W11 D2: 12k easy w/ strides

The plan said 8 miles (13 km) with 10x 100 m strides. I looked for a nice route where I could enjoy the beautiful sunset and a place where to do the strides. 4 km warm up, then 1 km sub-LT to prime the system, 1 km recovery before I did 5x 100 m strides around the pond in Lößnig. 4 km cool down home. Very nice run, enjoyable evening, happy overall with how the last couple of days have gone.

1) 0.62mi - 6:16(10:05/mi) 118/128bpm [1191b/mi] 48cal
2) 0.62mi - 5:57(9:34/mi) 130/136bpm [1244b/mi] 51cal
3) 0.62mi - 5:33(8:57/mi) 133/143bpm [1190b/mi] 46cal
4) 0.62mi - 5:23(8:39/mi) 139/145bpm [1203b/mi] 48cal
5) 0.62mi - 4:44(7:38/mi) 151/159bpm [1151b/mi] 47cal
6) 0.62mi - 5:43(9:12/mi) 142/158bpm [1307b/mi] 50cal
7) 0.62mi - 5:21(8:37/mi) 152/162bpm [1309b/mi] 51cal
8) 0.62mi - 5:33(8:56/mi) 151/167bpm [1349b/mi] 52cal
9) 0.62mi - 5:45(9:14/mi) 138/142bpm [1275b/mi] 48cal
10) 0.62mi - 5:51(9:25/mi) 138/145bpm [1299b/mi] 48cal
11) 0.62mi - 5:36(9:00/mi) 136/144bpm [1224b/mi] 48cal
12) 0.62mi - 5:34(8:58/mi) 135/140bpm [1210b/mi] 50cal
13) 0.15mi - 1:29(9:55/mi) 130/135bpm [1289b/mi] 14cal
6:16 5:57 5:33 5:23 4:44 5:43 5:21 5:33 5:45 5:51 5:36 5:34 1:29
riggys99
Nice run
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

7% 2% 38% 39% 11% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 2:49 2:49 11:16 114 66-125 1285 181 174-184 8/1
0.50 5:11 2:22 9:27 121 115-128 1144 181 178-196 8/2
0.75 7:32 2:21 +7 9:23 123 114-127 1154 177 104-188 7/3
1.00 9:59 2:28 9:50 130 125-135 1279 181 178-186 10/2
1.25 12:23 2:24 9:35 132 130-136 1264 183 176-204 9/3
1.50 15:02 2:39 +22 10:35 132 112-139 1397 182 112-204 6/3
1.75 18:07 3:05 +52 12:20 131 99-140 1615 184 132-190 6/5
2.00 20:15 2:09 8:36 139 128-145 1195 185 182-190 6/5
2.25 23:01 2:45 +32 11:01 137 117-142 1510 184 136-196 5/3
2.50 25:08 2:07 8:28 141 134-145 1194 188 182-192 2/5
2.75 27:01 1:53 7:32 148 141-153 1115 187 184-192 1/7
3.00 28:56 1:55 7:40 152 148-159 1165 189 184-194 1/7
3.25 31:00 2:04 8:17 154 142-159 1275 185 182-190 4/8
3.50 33:19 2:19 9:16 140 134-145 1297 183 180-186 3/4
3.75 35:39 2:20 9:19 138 134-145 1287 183 180-190 4/4
4.00 37:46 2:07 8:28 149 140-159 1262 188 180-212 4/4
4.25 39:55 2:10 8:38 153 144-162 1321 184 178-216 4/4
4.50 42:04 2:09 8:35 158 149-163 1357 186 174-208 4/4
4.75 44:08 2:04 8:15 157 147-167 1296 187 180-206 6/4
5.00 46:39 2:31 10:05 143 140-149 1442 181 178-184 8/3
5.25 48:58 2:19 9:16 140 137-142 1297 182 180-188 4/6
5.50 51:20 2:22 9:27 137 132-141 1294 183 180-194 2/9
5.75 53:38 2:19 9:15 138 133-142 1276 183 180-186 5/4
6.00 56:13 2:35 +15 10:20 139 129-145 1436 182 138-198 6/3
6.25 59:02 2:48 +27 11:14 136 117-142 1527 180 122-194 4/6
6.50 1:01:09 2:07 8:28 137 128-144 1160 186 184-192 2/7
6.75 1:03:26 2:17 9:08 136 133-139 1243 183 180-188 5/4
7.00 1:05:47 2:21 9:24 136 132-141 1279 182 174-206 3/4
7.25 1:08:03 2:16 9:04 134 129-139 1215 183 174-192 2/6
7.50 1:10:17 2:14 8:56 136 129-140 1214 183 176-194 3/5
7.61 1:11:19 1:02 9:43 129 123-135 1254 183 180-190 1/3

Heart

138/167max
  • Show Beats/Mile

Elevation

Asc 59m, Range 39m, Flat prediction 1:05:20
Elevation Graph
Biggest Climbs (m) Min/mi
39 1.1% 10:09
See your biggest climbs

Cadence

183 (216 max) Stride Length: 97cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 95.9 183 7.6 1:08:16 9:21
Walk 0.5 120 0 24 14:31
Still 0.1 - - 4 -
Pause 3.5 - - 2:35 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:52 7:30 48.48% More
800m 3:46 7:34 53.03% More
1km 4:44 7:37 54.82% More
Mile 7:57 7:57 55.44% More
5k 26:54 8:40 55.78% More
5 miles 45:00 9:00 54.31% More
10k 57:09 9:12 53.39% More

Predictions

Dist Time Per Mile WAVA
1M 8:00 8:00 55.06
5km 26:36 8:34 56.42
5M 44:02 8:48 55.50
10km 55:27 8:55 55.02
10M 1:31:49 9:11 54.65
Half 2:02:14 9:20 54.24
20M 3:11:25 9:34 54.00
Mara 4:14:52 9:44 53.54

Bespoke Fields

Amend your bespoke fields
Snow/ice
water
wind

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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