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Sun 4th May 2025 at 7:14am by IdrisTheDragon

Run > Long Run
  • Time
    1:01:06
  • Miles
    5.03
  • Min/mi
    12:09
  • Pacing
    75.9%
  • WAVA
    42.62
  • Stride(cm)
    81
  • Cals
    539
  • Watts
    225
  • Cadence
    164
  • BPM
    139
  • %MHR
    77
  • B/mi
    1685
  • Asc(m)
    74
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

Sunday long run - I suppose Bristol's elevation is good for my legs 😃

1) 1km - 7:30(7:30/km) 130/139bpm [976b/km] 65cal 235/317W
2) 1km - 7:33(7:33/km) 137/148bpm [1034b/km] 70cal 227/292W
3) 1km - 7:31(7:31/km) 142/148bpm [1068b/km] 69cal 230/269W
4) 1km - 7:40(7:40/km) 138/148bpm [1058b/km] 66cal 217/330W
5) 1km - 6:57(6:57/km) 144/149bpm [1000b/km] 67cal 224/264W
6) 1km - 8:47(8:47/km) 140/152bpm [1229b/km] 70cal 170/449W
7) 1km - 7:46(7:46/km) 136/147bpm [1056b/km] 63cal 183/337W
8) 1km - 6:48(6:48/km) 142/151bpm [967b/km] 63cal 226/280W
9) 0.09km - 34(6:09/km) 152/154bpm [935b/km] 6cal 252/257W
7:30 7:33 7:31 7:40 6:57 8:47 7:46 6:48 34
Jaks
Well done 👏
Ness
Well done 👏

Map
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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.
0.25 3:05 3:05 12:18 126 81-139 1550 172 166-180 250 182-317 13/6
0.50 6:02 2:57 11:49 130 127-136 1536 168 164-174 232 210-258 3/4
0.75 9:04 3:02 12:08 138 134-142 1675 167 160-170 239 205-273 7/1
1.00 12:34 3:30 +19 14:01 139 127-148 1948 162 110-174 235 112-292 9/1
1.25 15:27 2:53 11:30 134 130-140 1541 171 166-176 220 171-286 2/13
1.50 18:15 2:49 11:15 139 135-144 1565 169 166-172 239 227-248 2/3
1.75 21:07 2:51 11:24 145 142-148 1654 170 166-174 240 224-269 4/2
2.00 24:55 3:48 15:13 139 128-148 2115 146 128-176 212 136-330 13/0
2.25 28:07 3:12 +11 12:48 140 133-148 1792 161 122-178 217 61-307 9/10
2.50 30:53 2:47 11:06 137 132-148 1521 171 166-174 224 189-264 2/13
2.75 33:45 2:52 11:27 144 141-149 1649 169 162-174 226 204-264 1/4
3.00 36:29 2:44 10:56 144 142-146 1574 169 166-172 226 217-234 1/4
3.25 39:16 2:47 11:07 146 143-149 1623 168 166-172 230 201-252 3/3
3.50 42:14 2:59 11:55 145 135-152 1727 167 106-230 222 130-291 4/2
3.75 47:01 4:46 +20 19:05 133 116-146 2537 145 106-176 208 13-449 17/2
4.00 50:09 3:09 +11 12:35 139 133-147 1749 167 130-178 216 92-337 5/8
4.25 53:43 3:33 14:14 133 118-145 1893 150 106-178 185 39-289 4/5
4.50 56:35 2:52 11:28 140 134-147 1605 165 120-178 209 64-260 4/5
4.75 59:11 2:36 10:23 141 136-145 1464 171 168-174 237 202-278 1/11
5.00 1:01:50 2:40 10:39 145 138-152 1544 169 128-176 238 142-280 3/6
5.03 1:02:07 17 10:14 153 152-154 1567 172 168-174 255 252-257 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    139 avge / 154 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    22 3.1% 14:42
    18 3.6% 16:22
    17 1.5% 12:47
    13 4.8% 12:35

  • Cadence Distribution

    164 avge / 230 max Stride Length: 81cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 83.2 170 4.5 51:33 11:32
    Walk 15.0 130 0.5 9:25 18:59
    Still 0.7 - - 28 -
    Pause 1.1 - - 42 -

  • Power Distribution

    225W (449 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:32 10:10 37.99% More
    800m 5:11 10:26 40.47% More
    1km 6:43 10:48 40.71% More
    Mile 11:02 11:02 42.09% More
    5k 37:21 12:01 42.82% More
    5 miles 1:01:44 12:21 41.95% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:36 10:36 43.80
    5km 36:14 11:40 44.15
    5M 1:00:42 12:08 42.67
    10km 1:16:50 12:22 41.97
    10M 2:08:44 12:52 41.29
    Half 2:52:31 13:10 40.77
    20M 4:32:58 13:39 39.87
    Mara 6:05:50 13:58 39.07
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