Thu 18th Apr 2024 at 7:50am by IdristheDragon

Run > General

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Time
30:08
Miles
3.11
Min/mi
9:41
Pacing
92.3%
WAVA
53.66
Stride(cm)
94
Cals
305
Watts
240
Cadence
176
BPM
143
%MHR
79.7
B/mi
1390
Asc(m)
10
Surface
Road

Notes & Comments

8 comments

30 min run - think I might be accepting that I am getting faster! Most of that felt easy and yet it was still a 30 min 5k 😊

1) 1km - 6:38(6:38/km) 129/137bpm [856b/km] 61cal 217/262W
2) 1km - 6:15(6:15/km) 140/145bpm [875b/km] 62cal 239/324W
3) 1km - 6:00(6:00/km) 143/148bpm [857b/km] 61cal 242/277W
4) 1km - 5:44(5:44/km) 150/156bpm [859b/km] 60cal 244/268W
5) 1km - 5:27(5:27/km) 158/163bpm [861b/km] 60cal 261/274W
6) 0.01km - 5(6:32/km) 163/163bpm [1064b/km] 1cal 269/270W

6:38 6:15 6:00 5:44 5:27 5

	EvilPixie nice
	Ness Well done
	Velociraptor Excellent
	Fenland Flier Yesterday's tempo was 29.22? I think so yes you're getting faster. It was also evenly paced too.
	Fenland Flier Oh and another nice progressive run, well done.
	Sombrero Consistent running sure does pay off. You're doing great.
	IdristheDragon Thank you everyone 😃
	geordiegirl Your running is coming on in leaps and bounds. Well done!

Pin Map

0mi in 0

Pace

46%

32%

14%

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	1:22	1:22	10:53	116 75-133	1263	178 176-182	215 2-262	4/0
0.25	2:38	1:17	10:12	132 130-134	1347	177 174-178	239 232-249	1/0
0.38	4:00	1:22	10:56	131 128-133	1432	174 172-176	222 205-259	2/0
0.50	5:20	1:19	10:34	132 128-136	1396	174 172-176	215 207-221	1/1
0.63	6:40	1:21	10:47	134 133-137	1446	174 172-176	212 208-218	0/1
0.75	7:56	1:15	10:03	138 136-140	1386	175 174-178	224 211-233	1/1
0.88	9:11	1:15	10:03	137 136-138	1377	175 174-178	227 212-235	0/2
1.00	10:26	1:15	9:59	138 136-142	1378	174 174-176	242 232-249	1/1
1.13	11:44	1:18	10:25	143 142-145	1490	175 172-178	263 233-324	2/1
1.25	12:56	1:12	9:36	143 142-145	1374	176 172-180	239 224-259	4/1
1.38	14:08	1:12	9:37	143 142-144	1376	176 174-178	248 234-277	2/0
1.50	15:19	1:11	9:24	143 137-145	1345	177 174-180	236 219-251	0/1
1.63	16:33	1:14	9:50	140 137-146	1376	176 174-178	244 237-249	0/4
1.75	17:46	1:13	9:46	145 144-146	1417	175 174-180	243 235-258	0/0
1.88	18:59	1:13	9:45	146 144-148	1423	175 172-178	237 231-240	1/1
2.00	20:07	1:09	9:08	147 146-148	1343	175 174-176	242 232-259	0/1
2.13	21:18	1:11	9:26	148 146-149	1397	176 174-178	255 243-268	0/1
2.25	22:29	1:11	9:27	151 149-153	1428	177 176-182	238 225-252	1/1
2.38	23:36	1:07	8:56	151 149-154	1349	179 176-184	239 228-247	0/1
2.50	24:44	1:08	9:04	154 151-156	1395	178 176-180	248 244-251	0/1
2.63	25:52	1:08	9:02	155 154-157	1401	178 176-180	249 245-257	0/1
2.75	27:00	1:08	9:03	156 155-158	1411	178 176-180	259 255-264	1/0
2.88	28:05	1:05	8:41	159 156-160	1381	180 178-184	261 252-274	2/1
3.00	29:09	1:04	8:35	160 159-162	1374	181 176-186	268 261-273	1/1
3.11	30:08	59	8:32	163 162-163	1391	178 176-180	268 264-272	1/1

Heart

143/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 10m, Range 10m, Flat prediction 30:08

Elevation Graph

No climbs of at least 10 metres detected.

Power

240W (324 max)

Power Graph

Power Bands

Cadence

176 (186 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	176	3.1	30:03	9:39
Walk	0.0	0	0	0	NAN:00:00
Still	0.3	-	-	5	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:30	45.01%	More
800m	4:19	8:41	48.25%	More
1km	5:27	8:46	49.80%	More
Mile	8:56	8:56	51.71%	More
5k	29:59	9:39	53.82%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:48	8:48	52.48
5km	30:06	9:41	53.61
5M	50:26	10:05	52.19
10km	1:03:50	10:16	51.63
10M	1:46:56	10:42	50.73
Half	2:23:19	10:56	49.41
20M	3:46:45	11:20	49.09
Mara	5:03:53	11:36	48.48

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