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Wed 3rd Jul 2024 at 12:20pm by Mark J 🇳🇿

Run > Easy
  • Time
    36:28
  • Miles
    4.54
  • Min/mi
    8:02
  • Pacing
    83.6%
  • WAVA
    62.71
  • Stride(cm)
    119
  • Cals
    399
  • Watts
    248
  • Cadence
    169
  • BPM
    128
  • %MHR
    73.8
  • B/mi
    1025
  • Asc(m)
    106
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

7k Zone 2 Easy Run

First run from the new workplace. Pleasant enough along the railway reserve and back. Nice bit of undalation won't do me any harm either. An easy one today on tired legs.

Aches and pains : Right piriformis 2

Shoes: Asics GlideRide 3

1) 1km - 5:30(5:30/km) 120/129bpm [660b/km] 55cal 224/W 10.92/11.88kmph
2) 5km - 24:40(4:56/km) 128/139bpm [631b/km] 271cal 249/W 12.16/13.9kmph
3) 1km - 4:37(4:37/km) 129/142bpm [595b/km] 52cal 260/W 13.01/14.01kmph
4) 0.31km - 1:41(5:23/km) 140/142bpm [753b/km] 21cal 264/W 11.15/12.46kmph
5:30 24:40 4:37 1:41
Bowman 🇸🇪
Nice, good luck with the new job too!
riggys99
Sounds a nice place to run. Hope the new job goes well
Mark J 🇳🇿
Cheers gents.
Mark J 🇳🇿
It's pleasant enough for being in town, at least.

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.
0.12 1:05 1:05 8:45 109 108-111 954 162 160-162 200 155-232 17/4
0.25 2:10 1:05 8:40 115 111-120 997 162 162-164 227 211-249 1/1
0.37 3:17 1:07 8:56 123 120-126 1100 163 162-164 239 232-250 5/0
0.50 4:24 1:07 8:59 125 124-126 1123 164 162-164 236 232-250 5/0
0.62 5:30 1:06 8:54 127 126-129 1130 164 162-166 238 232-251 5/0
0.75 6:35 1:05 8:43 127 127-127 1108 165 164-166 242 234-252 5/0
0.87 7:40 1:05 8:43 128 127-129 1115 166 164-168 244 238-259 4/0
0.99 9:19 1:39 13:16 115 97-129 1526 163 40-168 237 47-273 7/0
1.12 10:21 1:03 8:24 127 123-132 1066 167 166-168 270 260-288 5/0
1.24 11:23 1:02 8:18 131 129-132 1087 168 166-170 255 241-287 5/0
1.37 12:23 1:00 8:03 130 127-133 1046 169 168-170 260 212-314 4/0
1.49 13:25 1:02 8:16 132 126-135 1090 168 166-170 270 234-312 5/1
1.62 14:21 56 7:31 125 118-134 939 168 166-170 220 192-248 5/1
1.74 15:14 53 7:03 119 118-120 840 170 170-172 216 192-231 0/12
1.86 16:08 55 7:19 119 117-120 871 169 168-170 240 233-255 0/12
1.99 17:03 55 7:26 123 120-125 914 170 168-172 245 227-262 0/6
2.11 18:01 57 7:42 127 125-130 978 171 170-172 251 238-262 0/2
2.24 19:03 1:03 8:23 136 130-139 1140 171 168-172 274 260-283 4/0
2.36 20:02 59 7:54 133 133-135 1050 171 170-172 250 240-269 5/1
2.49 21:04 1:01 8:14 135 133-136 1111 172 170-172 274 239-306 3/0
2.61 22:07 1:04 8:33 136 135-139 1163 170 166-172 268 244-328 7/0
2.73 23:09 1:01 8:12 136 135-138 1116 169 168-170 250 229-330 6/0
2.86 24:10 1:02 8:16 137 135-138 1133 171 170-172 267 248-296 3/1
2.98 25:07 57 7:40 133 126-138 1020 170 168-172 239 206-263 6/0
3.11 26:06 58 7:48 125 120-129 975 171 170-172 232 183-286 0/9
3.23 27:03 57 7:41 127 126-129 976 172 170-172 241 228-252 0/2
3.36 27:59 56 7:31 124 123-126 931 172 170-174 231 217-245 0/5
3.48 28:53 54 7:12 124 123-125 894 172 172-174 245 224-264 0/7
3.60 29:48 55 7:24 126 125-127 932 172 172-174 243 232-255 0/4
3.73 30:43 55 7:23 125 125-126 924 173 172-174 242 236-247 0/7
3.85 31:36 53 7:10 126 125-126 904 173 172-174 247 236-259 0/6
3.98 32:30 54 7:12 127 125-127 915 170 170-170 251 237-261 0/6
4.10 33:26 56 7:28 126 126-127 941 169 166-172 238 194-259 0/6
4.23 34:21 55 7:24 129 126-133 954 170 166-172 261 234-282 1/2
4.35 35:20 59 7:54 138 134-142 1089 171 170-172 298 270-329 11/0
4.47 36:28 1:09 +7 9:12 140 138-141 1288 168 166-172 253 137-315 5/2
4.55 37:07 39 8:50 140 138-142 1237 164 162-168 286 228-337 5/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    128 avge / 142 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    55 2.6% 9:02
    24 2.5% 8:15
    12 4.9% 8:37
    10 5.7% 8:44

  • Cadence Distribution

    169 avge / 174 max Stride Length: 119cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 168 4.5 37:02 8:09
    Walk 0.1 81 0 3 7:40
    Still 0.1 - - 2 -

  • Power Distribution

    248W (337 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:46 7:08 48.71% More
    800m 3:36 7:15 57.05% More
    1km 4:31 7:16 59.99% More
    Mile 7:20 7:20 63.76% More
    5k 23:56 7:42 64.64% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:20 7:20 63.80
    5km 24:24 7:51 63.40
    5M 40:24 8:05 62.55
    10km 50:52 8:11 62.07
    10M 1:24:13 8:25 61.64
    Half 1:52:08 8:34 61.13
    20M 2:55:36 8:47 61.13
    Mara 3:53:47 8:55 61.44

Photos



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