Wed 26th Mar 2025 at 7:25am by northernslowcoach
Run > General
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Time
48:45
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Miles 4.10
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Min/mi 11:53
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Pacing
76.2%
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WAVA
46.01
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Stride(cm)
81
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Cals
460
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Watts
245
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Cadence
168
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BPM
140
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%MHR
81.8
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B/mi 1663
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Asc(m)
72
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Hillscore
6
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Surface
Road
Notes & Comments
Lamb day - lambs in the field next door 🐑 lovely morning for a run
1) 1mi - 11:35(11:35/mi) 132/156bpm [1529b/mi] 106cal 225/386W
2) 1mi - 11:23(11:23/mi) 133/148bpm [1514b/mi] 105cal 231/330W
3) 1mi - 11:50(11:50/mi) 142/151bpm [1681b/mi] 114cal 239/282W
4) 1mi - 12:51(12:51/mi) 150/164bpm [1928b/mi] 124cal 250/328W
5) 0.1mi - 1:05(10:46/mi) 150/152bpm [1615b/mi] 11cal 257/271W
1) 1mi - 11:35(11:35/mi) 132/156bpm [1529b/mi] 106cal 225/386W
2) 1mi - 11:23(11:23/mi) 133/148bpm [1514b/mi] 105cal 231/330W
3) 1mi - 11:50(11:50/mi) 142/151bpm [1681b/mi] 114cal 239/282W
4) 1mi - 12:51(12:51/mi) 150/164bpm [1928b/mi] 124cal 250/328W
5) 0.1mi - 1:05(10:46/mi) 150/152bpm [1615b/mi] 11cal 257/271W
11:35 11:23 11:50 12:51 1:05
Map
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Multigraph
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- HR
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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. |
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0.13 | 1:23 | 1:23 | 11:00 | 122 81-145 | 1343 | 171 166-174 | 265 25-343 | 2/3 |
0.25 | 3:14 | 1:51 +17 | 14:50 | 141 126-156 | 2091 | 163 122-176 | 273 109-331 | 5/1 |
0.38 | 5:41 | 2:27 +55 | 19:39 | 149 122-156 | 2929 | 173 168-176 | 295 226-386 | 8/4 |
0.50 | 7:07 | 1:26 | 11:25 | 123 118-133 | 1404 | 165 136-174 | 226 152-263 | 0/6 |
0.63 | 8:30 | 1:23 | 11:05 | 134 132-136 | 1484 | 170 138-176 | 245 178-262 | 0/5 |
0.75 | 9:51 | 1:21 | 10:46 | 131 124-134 | 1410 | 167 84-176 | 231 111-277 | 0/8 |
0.88 | 11:21 | 1:30 | 12:02 | 123 112-134 | 1479 | 171 138-212 | 199 160-217 | 2/10 |
1.00 | 12:45 | 1:25 | 11:18 | 135 113-144 | 1524 | 173 168-176 | 246 197-314 | 3/9 |
1.13 | 15:07 | 2:22 +55 | 18:54 | 123 99-139 | 2324 | 162 140-180 | 223 178-317 | 3/5 |
1.25 | 16:28 | 1:21 | 10:45 | 135 107-146 | 1451 | 176 174-180 | 277 238-330 | 0/2 |
1.38 | 17:55 | 1:27 | 11:36 | 137 130-144 | 1590 | 164 136-178 | 234 169-290 | 2/5 |
1.50 | 19:17 | 1:22 | 10:54 | 134 133-136 | 1460 | 174 140-176 | 228 205-241 | 0/8 |
1.63 | 20:38 | 1:22 | 10:55 | 129 121-139 | 1408 | 164 138-176 | 225 166-260 | 0/2 |
1.75 | 22:11 | 1:33 | 12:24 | 137 125-141 | 1698 | 162 132-176 | 228 182-262 | 0/1 |
1.88 | 23:35 | 1:24 | 11:08 | 133 124-143 | 1481 | 175 172-176 | 241 196-270 | 2/3 |
2.00 | 25:04 | 1:29 | 11:49 | 140 128-148 | 1655 | 163 138-176 | 228 164-274 | 1/0 |
2.13 | 26:28 | 1:24 | 11:12 | 142 132-149 | 1590 | 175 174-176 | 265 247-280 | 3/0 |
2.25 | 27:59 | 1:31 | 12:11 | 142 135-148 | 1730 | 163 130-176 | 243 166-281 | 2/1 |
2.38 | 29:28 | 1:30 | 11:56 | 146 142-149 | 1742 | 169 130-178 | 240 160-278 | 1/0 |
2.50 | 30:53 | 1:24 | 11:15 | 139 135-144 | 1564 | 170 134-176 | 240 187-258 | 1/2 |
2.63 | 32:23 | 1:31 | 12:04 | 141 132-145 | 1703 | 163 132-176 | 227 80-267 | 3/0 |
2.75 | 33:53 | 1:30 | 11:57 | 142 135-150 | 1697 | 174 170-176 | 257 229-282 | 2/1 |
2.88 | 35:24 | 1:31 | 12:05 | 141 134-151 | 1704 | 163 134-176 | 222 168-250 | 1/3 |
3.00 | 36:54 | 1:30 | 12:02 | 142 136-145 | 1710 | 168 132-176 | 244 180-263 | 4/1 |
3.13 | 38:29 | 1:35 | 12:41 | 142 135-150 | 1800 | 166 130-176 | 257 189-285 | 6/0 |
3.25 | 40:06 | 1:37 | 12:59 | 149 139-156 | 1934 | 163 132-176 | 239 169-284 | 3/0 |
3.38 | 41:36 | 1:30 | 11:59 | 151 143-157 | 1809 | 174 172-176 | 261 223-300 | 5/1 |
3.50 | 43:13 | 1:37 | 12:57 | 150 142-155 | 1942 | 163 124-176 | 246 182-306 | 5/0 |
3.63 | 44:45 | 1:31 | 12:11 | 151 139-155 | 1840 | 164 136-176 | 225 159-260 | 0/4 |
3.75 | 46:15 | 1:30 | 12:00 | 140 135-149 | 1679 | 173 168-176 | 254 219-287 | 7/0 |
3.88 | 48:06 | 1:52 | 14:55 | 152 146-160 | 2266 | 162 124-176 | 272 204-313 | 11/0 |
4.00 | 49:45 | 1:39 | 13:09 | 159 146-164 | 2091 | 163 130-180 | 254 191-328 | 5/0 |
4.10 | 50:51 | 1:06 | 10:52 | 150 146-152 | 1630 | 176 174-178 | 257 248-271 | 2/1 |
Further Analysis
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Pace Distribution
Edit colour bands -
Heart Rate Distribution
140 avge / 164 max Delete HR Trace- BPM
- %WHR
- %MHR
- Bands
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Climb Gradient Min/mi 25 3.6% 12:59 22 2.1% 12:29 12 3.9% 14:41 -
Cadence Distribution
168 avge / 212 max Stride Length: 81cm -
Run/Walk Breakdown
% Cad Mi Time Min/mi Run 80.4 174 3.6 40:27 11:56 Walk 15.4 135 0.5 8:08 15:14 Still 0.3 - - 9 - Pause 4.0 - - 2:07 - -
Power Distribution
245W (386 max) -
Benchmarks
Distance Time Mins/mi WAVA Fastest 400m 2:41 10:47 37.54% More 800m 5:29 11:01 40.72% More 1km 6:52 11:03 42.19% More Mile 11:19 11:19 43.36% More 5k 37:13 11:59 45.53% More -
Predictions
Dist Time Per Mile WAVA 1M 10:20 10:20 47.47 5km 35:56 11:34 47.15 5M 1:00:39 12:08 45.22 10km 1:17:01 12:24 44.33 10M 2:09:59 13:00 43.38 Half 2:54:57 13:21 42.69 20M 4:38:38 13:56 41.29 Mara 6:15:01 14:19 40.17
nice
Love a lamb
Lovely start to the day
Yay yay and thrice yay!!!
Perfect!