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Wed 23rd Apr 2025 at 6:33pm by Autumnleaves

Run > Social
  • Good
  • breezy
  • Time
    43:17
  • Miles
    4.11
  • Min/mi
    10:32
  • Pacing
    73.4%
  • WAVA
    54.57
  • Stride(cm)
    93
  • Cals
    394
  • Watts
    232
  • Cadence
    165
  • BPM
    122
  • %MHR
    65.8
  • B/mi
    1281
  • Asc(m)
    41
  • Hillscore
    2
  • Surface
    Mixed

Notes & Comments

RR - all groups set off together, then Mr AL took the beginners, I took the main group with Leaflet. We had two recent C25k with us, who did pretty well. Neither likes to admit it might still be a bit of a stretch for them, but no-one minds mustering, so it doesn't matter!
1) 1mi - 10:42(10:42/mi) 117/128bpm [1252b/mi] 97cal 230/318W
2) 1mi - 10:15(10:15/mi) 116/127bpm [1190b/mi] 88cal 219/287W
3) 1mi - 10:44(10:44/mi) 126/133bpm [1353b/mi] 100cal 230/286W
4) 1mi - 10:15(10:15/mi) 127/131bpm [1301b/mi] 96cal 231/272W
5) 0.11mi - 1:21(11:59/mi) 131/131bpm [1571b/mi] 13cal 217/259W
10:42 10:15 10:44 10:15 1:21
northernslowcoach
Looks good :)
Ness
Nice one 👏
Autumnleaves
Thanks - was a nice run.

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.
0.13 1:26 1:26 11:27 102 72-116 1168 162 158-164 201 190-241 2/1
0.25 2:47 1:21 10:51 113 107-117 1226 164 160-168 239 206-272 5/1
0.38 4:07 1:19 10:34 117 115-118 1237 167 164-170 237 227-246 3/0
0.50 5:24 1:17 10:17 117 115-119 1203 166 164-168 224 213-235 1/1
0.63 6:41 1:17 10:18 120 118-123 1236 166 162-170 237 221-259 2/1
0.75 8:19 1:38 +9 13:01 119 112-124 1550 164 156-170 234 122-295 2/1
0.88 9:31 1:13 9:41 123 117-126 1192 167 164-170 267 251-318 4/0
1.00 10:51 1:20 10:40 126 123-128 1345 165 158-170 248 203-273 2/1
1.13 12:34 1:43 +22 13:41 114 107-123 1559 162 156-166 216 176-257 0/3
1.25 13:50 1:16 10:08 118 112-124 1195 163 160-166 250 241-257 2/1
1.38 15:37 1:47 +29 14:17 120 111-127 1713 162 158-166 250 173-287 3/2
1.50 16:50 1:13 9:44 120 117-123 1169 164 160-168 220 202-229 0/6
1.63 19:54 3:04 +1:43 24:34 109 90-123 2678 162 158-168 219 198-241 0/10
1.75 21:11 1:17 10:15 103 90-115 1056 163 158-166 211 162-245 1/11
1.88 22:25 1:14 9:50 121 115-124 1189 166 158-168 238 231-244 1/0
2.00 23:40 1:16 10:04 124 123-126 1249 165 162-168 242 234-250 1/1
2.13 24:55 1:15 9:59 124 123-126 1239 164 162-168 235 231-240 1/1
2.25 26:13 1:17 10:17 124 122-126 1276 165 162-168 228 223-239 0/1
2.38 27:41 1:29 11:50 125 123-127 1478 161 128-168 220 62-266 4/1
2.50 29:03 1:22 10:52 131 124-133 1425 166 158-170 250 219-284 6/0
2.63 30:22 1:20 10:36 130 129-133 1378 164 160-168 236 214-265 3/1
2.75 31:51 1:29 11:48 129 126-132 1523 164 158-168 236 190-286 5/0
2.88 33:38 1:47 +28 14:13 120 112-129 1707 165 160-168 224 168-261 2/8
3.00 34:53 1:16 10:04 123 120-126 1238 166 162-170 235 218-263 1/3
3.13 36:08 1:15 9:58 127 125-130 1265 165 162-168 241 223-272 2/3
3.25 37:26 1:18 10:23 122 119-127 1267 164 160-172 215 183-240 1/7
3.38 38:40 1:15 9:58 127 120-130 1265 164 160-166 241 220-270 2/2
3.50 39:55 1:15 10:01 130 129-131 1302 164 156-166 238 219-258 2/1
3.63 41:17 1:21 10:50 127 125-130 1376 164 156-168 222 198-252 1/2
3.75 42:34 1:17 10:16 126 124-128 1293 168 164-172 220 200-237 1/3
3.88 43:51 1:17 10:16 128 127-130 1314 168 164-170 231 217-253 2/1
4.00 45:08 1:17 10:16 130 128-131 1336 169 162-174 241 228-253 3/0
4.11 46:29 1:21 12:08 131 129-131 1589 166 160-174 217 171-259 2/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    122 avge / 133 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    17 2.1% 11:16

  • Cadence Distribution

    165 avge / 174 max Stride Length: 93cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 93.1 164 4.1 43:04 11:16
    Walk 0.1 134 0 4 16:56
    Still 0.3 - - 10 -
    Pause 6.4 - - 3:11 -

  • Power Distribution

    232W (318 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 34 8:59 39.63% More
    200m 1:11 9:32 41.26% More
    400m 2:27 9:51 42.63% More
    800m 4:58 10:00 47.43% More
    1km 6:13 10:00 49.18% More
    Mile 10:12 10:12 50.35% More
    5k 35:21 11:23 50.32% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:10 9:10 56.04
    5km 31:50 10:15 55.87
    5M 53:41 10:44 53.62
    10km 1:08:10 10:58 52.57
    10M 1:54:59 11:30 51.56
    Half 2:34:42 11:49 50.80
    20M 4:06:15 12:19 49.17
    Mara 5:31:19 12:39 47.87

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