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Thu 25th Apr 2024 at 6:22pm by Alun

Run > Easy

heavy rain
breezy
cold

Follow User
0 👍

Time
17:08
Miles
2.20
Min/mi
7:47
Pacing
91.2%
WAVA
62.78
Stride(cm)
131
Cals
244
Watts
381
Cadence
158
BPM
126
%MHR
72.6
B/mi
984
Asc(m)
38
Hillscore
4
Surface
Road

Notes & Comments

Easy paced run from Medway Park, solo up to the Naval Memorial, along to Longhill Avenue and then back down with the Darland group, heavy rain throughout...
Same distance as the other easy or recovery runs but slightly quicker as my legs are feeling more normal.

1) 0.62mi - 5:01(8:04/mi) 126/136bpm [1017b/mi] 70cal 400/447W
2) 0.62mi - 5:08(8:16/mi) 125/133bpm [1033b/mi] 73cal 373/492W
3) 0.62mi - 4:31(7:16/mi) 128/134bpm [930b/mi] 66cal 373/415W
4) 0.34mi - 2:28(7:18/mi) 127/131bpm [928b/mi] 35cal 378/399W

5:01 5:08 4:31 2:28

Pin Map

0mi in 0

Pace

58%

37%

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.
0.06	32	32	8:30	93 67-112	791	153 102-160	325 85-375	1/1
0.13	1:01	29	7:47	120 112-125	934	158 158-160	390 354-428	2/0
0.19	1:31	30	7:59	128 125-130	1023	158 158-160	412 398-423	2/0
0.25	2:02	31	8:22	130 129-131	1088	158 158-158	409 403-415	3/0
0.31	2:33	30	8:05	129 127-132	1044	159 158-160	401 396-410	2/0
0.38	3:03	30	7:59	129 127-132	1030	160 158-160	420 392-435	3/0
0.44	3:33	31	8:10	133 131-136	1087	160 158-164	426 400-447	4/0
0.50	4:03	30	7:57	134 131-136	1066	159 158-160	410 395-426	3/0
0.56	4:33	30	7:55	133 132-134	1054	158 158-160	414 398-441	3/0
0.63	5:02	30	7:54	132 131-133	1042	159 158-160	394 385-405	2/0
0.69	5:32	30	7:56	130 128-131	1032	158 158-160	385 374-402	1/0
0.75	6:02	30	7:55	127 126-130	1005	159 158-160	374 364-387	1/0
0.81	6:30	28	7:34	127 126-129	960	159 158-160	366 348-384	1/0
0.88	6:59	29	7:44	128 126-130	989	159 158-162	376 355-406	1/1
0.94	7:29	30	7:54	130 128-131	1027	159 158-162	411 380-428	2/0
1.00	7:59	30	7:54	130 128-131	1027	156 154-160	374 356-398	1/0
1.06	8:31	32	8:39	121 112-129	1047	158 154-170	283 201-353	0/5
1.13	9:00	29	7:51	114 110-117	895	155 150-158	341 252-444	0/4
1.19	9:39	38	10:13	119 110-124	1216	157 148-194	403 292-492	0/0
1.25	10:13	34	9:09	131 124-133	1199	153 152-154	408 354-451	6/0
1.31	10:42	29	7:50	133 130-134	1042	157 154-158	354 337-370	3/0
1.38	11:09	26	7:03	127 124-132	896	159 158-160	361 348-387	0/1
1.44	11:38	29	7:49	125 123-127	976	160 158-162	384 355-408	0/3
1.50	12:05	27	7:13	128 125-130	923	161 158-164	401 378-415	1/0
1.56	12:33	27	7:17	131 130-132	954	159 156-160	387 380-392	0/0
1.63	12:59	27	7:09	129 127-131	923	158 156-158	377 368-383	0/1
1.69	13:27	27	7:20	127 125-129	931	159 156-162	371 349-377	0/1
1.75	13:53	26	6:52	126 124-129	865	158 156-162	363 327-374	0/3
1.81	14:18	25	6:45	126 125-127	851	157 156-158	366 357-375	0/3
1.88	14:44	26	7:01	126 124-128	883	160 158-162	361 350-370	0/3
1.94	15:09	25	6:44	128 125-131	863	160 158-162	373 349-393	0/3
2.00	15:36	27	7:10	129 128-130	925	158 158-158	389 382-396	0/2
2.06	16:03	26	6:59	129 127-130	902	159 158-160	381 359-390	0/2
2.13	16:31	28	7:31	127 125-128	955	158 156-160	382 347-399	0/2
2.19	17:02	31	8:16	124 122-126	1024	156 154-158	368 344-391	0/1
2.20	17:08	6	7:44	124 123-125	958	155 154-156	386 374-393	0/0

Heart

126/136max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 38m, Range 30m, Flat prediction 16:16

Elevation Graph

Biggest Climbs (m)	Min/mi
29 1.9%	7:59
10 3.7%	9:12
See your biggest climbs

Power

381W (492 max)

Power Graph

Power Bands

Cadence

158 (194 max) Stride Length: 131cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.8	158	2.2	17:06	7:47
Walk	0.2	102	0	2	14:23

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:50	50.87%	More
800m	3:28	6:59	59.20%	More
1km	4:21	7:01	61.41%	More
Mile	7:21	7:21	61.77%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:23	7:23	61.51
5km	24:46	7:58	62.47
5M	41:10	8:14	61.35
10km	51:55	8:21	60.82
10M	1:26:18	8:38	60.56
Half	1:55:09	8:47	59.63
20M	3:00:56	9:03	60.14
Mara	4:01:24	9:13	60.10

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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