Sun 28th Apr 2024 at 2:52pm by CtrlAlzShift

Run > Run-Walk
  • breezy
  • Time
    40:12
  • Miles
    3.73
  • Min/mi
    10:47
  • Pacing
    74.3%
  • WAVA
    54.62
  • Stride(cm)
    94
  • Cals
    472
  • Watts
    272
  • Cadence
    160
  • BPM
    121
  • %MHR
    77.9
  • B/mi
    1301
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Back to basics after a marauding bed attack

A fortnight ago i was ready to get out again, finally feeling recovered from a calf injury. But doing a few warm-up exercises at home, I crashed into a bed-leg (or did it foul me?) Just with one toe, but it almost doubled in size and turned bright blue. Still hurts a bit on tiptoe, but I was ready for a test-run today - and it felt fine. After being out of action for so many weeks, I kept it very low key - jogging 4 mins, then walking 2. That'll do ... I'm in no hurry, but I just want my fitness back.

1) 1mi - 11:10(11:10/mi) 120/138bpm [1341b/mi] 131cal 267/406W
2) 1mi - 10:21(10:21/mi) 116/135bpm [1202b/mi] 120cal 270/432W
3) 1mi - 10:55(10:55/mi) 120/140bpm [1310b/mi] 123cal 264/441W
4) 0.73mi - 7:45(10:33/mi) 128/139bpm [1351b/mi] 98cal 290/409W
11:10 10:21 10:55 7:45

Pace

33% 48% 18%

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 1:14 1:14 9:56 105 81-123 1042 163 118-172 299 109-364 3/6
0.25 2:27 1:12 9:39 125 123-128 1206 170 166-172 317 284-348 4/3
0.38 3:45 1:18 10:25 129 128-130 1344 171 168-174 311 267-365 3/3
0.50 5:43 1:58 15:43 107 91-129 1682 131 122-168 163 130-301 2/4
0.63 6:58 1:15 10:00 106 90-121 1059 161 124-178 257 157-325 2/4
0.75 8:12 1:15 9:56 129 121-133 1282 174 172-176 342 311-406 6/3
0.88 9:28 1:15 10:03 135 133-137 1357 173 168-176 322 292-405 5/2
1.00 11:10 1:42 13:37 129 106-138 1757 143 118-176 209 123-320 3/5
1.13 12:39 1:30 11:57 97 92-106 1159 144 118-176 189 64-290 3/3
1.25 13:48 1:09 9:12 122 105-126 1122 174 172-176 295 280-318 2/5
1.38 14:57 1:08 9:06 127 126-127 1156 172 170-174 305 273-325 1/7
1.50 16:03 1:06 8:47 126 123-129 1107 174 172-176 335 313-361 1/2
1.63 18:04 2:01 16:10 109 94-129 1762 125 112-250 168 145-274 2/0
1.75 19:12 1:08 9:04 105 88-123 951 174 166-176 283 192-321 0/4
1.88 20:20 1:08 9:07 126 121-131 1149 176 174-178 325 318-335 1/1
2.00 21:31 1:11 9:29 132 130-135 1253 176 174-178 359 320-432 6/1
2.13 23:20 1:48 14:25 123 94-140 1774 137 118-178 211 107-441 4/5
2.25 24:47 1:28 11:40 99 91-115 1155 152 118-246 194 104-315 1/6
2.38 25:59 1:12 9:35 123 115-126 1178 173 160-178 322 305-364 2/2
2.50 27:05 1:06 8:48 130 126-134 1144 174 172-176 318 286-356 1/3
2.63 28:23 1:18 10:21 133 126-134 1377 165 124-178 326 190-393 4/2
2.75 30:12 1:50 14:39 109 101-126 1597 133 122-250 176 148-265 2/1
2.88 31:21 1:09 9:10 122 108-131 1119 177 174-180 313 272-358 1/1
3.00 32:27 1:05 8:43 132 131-134 1151 177 174-180 349 320-380 4/2
3.13 33:35 1:09 9:11 134 133-135 1229 178 176-180 342 315-367 3/1
3.25 35:19 1:43 13:48 126 106-138 1738 141 120-178 228 124-382 3/0
3.38 36:44 1:25 11:21 110 103-124 1248 150 122-178 242 140-358 2/1
3.50 37:57 1:13 9:43 132 125-135 1282 176 166-178 348 325-398 3/1
3.63 39:11 1:14 9:51 137 134-139 1350 175 166-178 324 263-409 6/2
3.73 40:12 1:01 9:22 138 137-139 1293 175 170-178 298 277-321 2/2

Heart

121/140max
  • Show Beats/Mile

Elevation

Asc 42m, Range 20m, Flat prediction 40:12
Elevation Graph
No climbs of at least 10 metres detected.

Power

272W (441 max)
Power Graph
Power Bands

Cadence

160 (250 max) Stride Length: 94cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 71.2 174 3 28:37 9:27
Walk 28.8 123 0.7 11:34 16:22
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:12 8:52 47.26% More
800m 4:47 9:38 50.45% More
1km 6:25 10:20 48.95% More
Mile 9:56 9:56 53.52% More
5k 33:12 10:41 54.68% More

Predictions

Dist Time Per Mile WAVA
1M 9:58 9:58 53.34
5km 33:07 10:40 54.81
5M 54:51 10:58 53.97
10km 1:09:03 11:07 53.62
10M 1:54:21 11:26 53.80
Half 2:32:14 11:37 53.21
20M 3:58:24 11:55 53.84
Mara 5:17:24 12:07 53.91
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