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Sun 28th Apr 2024 at 9:06am by Alun

Run > Medium Long Run
  • heavy rain
  • cold
  • Time
    1:02:45
  • Miles
    8.03
  • Min/mi
    7:49
  • Pacing
    67.1%
  • WAVA
    66.70
  • Stride(cm)
    133
  • Cals
    897
  • Watts
    384
  • Cadence
    154
  • BPM
    134
  • %MHR
    77.3
  • B/mi
    1050
  • Asc(m)
    132
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

Sunday Morning Longish Run

Wet birthday circuit from the Bench via Star Lane, Hempstead, Maidstone Road, Bredhurst, the Capstone Valley and North Dane Way, cut short at Luton Rec to avoid loading up my achilles and calf muscles.
Deep water in a few places, otherwise nothing else to report. 👍

1) 0.62mi - 5:01(8:04/mi) 120/131bpm [969b/mi] 67cal 387/473W
2) 0.62mi - 4:52(7:50/mi) 118/134bpm [924b/mi] 64cal 370/445W
3) 0.62mi - 5:17(8:30/mi) 139/150bpm [1181b/mi] 80cal 436/529W
4) 0.62mi - 5:05(8:11/mi) 137/144bpm [1120b/mi] 76cal 413/531W
5) 0.62mi - 4:44(7:37/mi) 144/147bpm [1097b/mi] 74cal 437/510W
6) 0.62mi - 4:48(7:43/mi) 142/148bpm [1096b/mi] 73cal 414/489W
7) 0.62mi - 4:37(7:26/mi) 138/145bpm [1026b/mi] 68cal 357/494W
8) 0.62mi - 4:40(7:31/mi) 142/149bpm [1067b/mi] 71cal 393/522W
9) 0.62mi - 5:01(8:05/mi) 135/146bpm [1091b/mi] 71cal 368/491W
10) 0.62mi - 4:30(7:14/mi) 133/140bpm [963b/mi] 62cal 348/382W
11) 0.62mi - 4:56(7:56/mi) 135/147bpm [1071b/mi] 69cal 386/499W
12) 0.62mi - 4:54(7:54/mi) 133/147bpm [1050b/mi] 65cal 317/434W
13) 0.57mi - 4:20(7:32/mi) 131/138bpm [988b/mi] 57cal 349/504W
5:01 4:52 5:17 5:05 4:44 4:48 4:37 4:40 5:01 4:30 4:56 4:54 4:20
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

4% 5% 44% 46% 1%

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 2:01 2:01 8:05 111 66-125 897 157 114-160 394 69-473 7/1
0.50 4:00 1:59 7:54 128 124-131 1011 157 154-160 409 371-467 8/2
0.75 5:59 1:59 7:58 119 109-128 947 154 118-158 336 198-394 1/22
1.00 7:57 1:58 7:51 112 108-118 878 152 138-154 338 276-408 0/22
1.25 9:56 1:59 7:56 125 112-134 992 155 154-158 416 352-445 5/4
1.50 11:56 2:01 8:02 133 130-136 1069 155 152-156 425 389-481 8/0
1.75 14:08 2:12 8:46 141 132-150 1237 156 152-166 458 374-529 20/0
2.00 16:15 2:07 8:26 141 136-148 1190 154 150-158 410 358-444 9/0
2.25 18:16 2:01 8:05 141 137-144 1139 155 148-164 438 390-475 11/1
2.50 20:54 2:38 +33 10:32 134 113-142 1412 154 64-166 398 34-531 9/2
2.75 22:50 1:56 7:44 144 139-147 1114 155 152-160 442 397-484 7/1
3.00 24:41 1:51 7:25 144 141-147 1069 156 152-162 422 375-492 5/1
3.25 26:33 1:52 7:28 144 137-148 1075 155 152-160 434 365-510 5/4
3.50 28:31 1:58 7:52 141 137-145 1109 154 150-156 443 409-464 4/5
3.75 30:28 1:57 7:48 143 139-146 1116 154 152-162 392 339-494 5/2
4.00 32:19 1:50 7:21 139 133-145 1023 154 152-160 348 279-437 6/13
4.25 34:08 1:50 7:19 137 135-140 1003 154 152-156 352 336-366 0/8
4.50 36:04 1:56 7:44 139 136-145 1074 154 152-160 362 306-398 2/6
4.75 37:55 1:51 7:24 141 138-148 1044 157 152-168 383 332-501 3/3
5.00 39:50 1:54 7:37 143 136-149 1089 154 148-168 425 390-522 2/2
5.25 42:14 2:24 +14 9:36 132 115-140 1268 148 74-156 356 36-469 0/8
5.50 44:10 1:57 7:47 140 134-146 1090 152 150-156 383 322-491 7/2
5.75 46:00 1:49 7:18 134 127-139 977 154 152-158 334 292-380 1/15
6.00 47:48 1:49 7:15 132 126-136 956 154 152-156 352 326-380 0/13
6.25 49:38 1:49 7:16 135 127-140 982 156 154-158 360 325-382 0/8
6.50 51:27 1:50 7:19 136 131-139 995 154 146-162 351 311-401 0/9
6.75 55:17 3:49 +1:41 15:18 132 100-145 2019 155 138-168 410 90-499 15/0
7.00 57:10 1:53 7:33 144 139-147 1087 155 152-160 381 323-458 7/5
7.25 59:26 2:16 +4 9:03 128 107-139 1159 150 84-160 297 20-382 3/15
7.50 1:01:15 1:49 7:16 132 128-134 960 156 154-158 336 308-359 0/15
7.75 1:03:09 1:55 7:38 127 120-133 970 156 152-166 306 219-446 2/28
8.00 1:05:02 1:53 7:30 135 132-137 1013 155 150-160 382 306-504 4/7
8.03 1:05:17 15 8:10 137 136-138 1120 155 148-158 431 420-442 0/0

Heart

134/150max
  • Show Beats/Mile

Elevation

Asc 132m, Range 112m, Flat prediction 57:51
Elevation Graph
Biggest Climbs (m) Min/mi
72 2.2% 8:21
23 3.9% 13:03
12 1.6% 8:01
See your biggest climbs

Power

384W (531 max)
Power Graph
Power Bands

Cadence

154 (168 max) Stride Length: 133cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 95.7 154 8 1:02:21 8:04
Walk 0.8 100 0 34 37:40
Still 0.1 - - 4 -
Pause 3.4 - - 2:18 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:46 7:08 49.05% More
800m 3:35 7:12 57.87% More
1km 4:29 7:13 60.14% More
Mile 7:16 7:16 62.97% More
5k 23:48 7:39 65.58% More
5 miles 39:31 7:54 64.49% More
10k 49:09 7:55 64.83% More

Predictions

Dist Time Per Mile WAVA
1M 6:47 6:47 67.51
5km 22:46 7:20 68.53
5M 37:50 7:34 67.35
10km 47:43 7:41 66.77
10M 1:19:19 7:56 66.50
Half 1:45:50 8:05 65.49
20M 2:46:16 8:19 66.06
Mara 3:41:51 8:28 66.02

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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