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

Run > Strides

April Virtual Mile | Apr 25 Fetch Virtual 5K Challenge

breezy

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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

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

Map

0mi in 0

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.
0.25	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

Further Analysis

Pace Distribution
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Heart Rate Distribution
138 avge / 167 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

Edit elevation profile | See your biggest in the last 365 days

Climb	Gradient	Min/mi
39	1.1%	10:09

Cadence Distribution
183 avge / 216 max Stride Length: 97cm

Run/Walk Breakdown

	%	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

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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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