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Thu 2nd May 2024 at 7:47pm by Alun

Run > Warm Down
  • breezy
  • Time
    16:14
  • Miles
    2.12
  • Min/mi
    7:39
  • Pacing
    96.7%
  • WAVA
    64.22
  • Stride(cm)
    139
  • Cals
    229
  • Watts
    375
  • Cadence
    152
  • BPM
    126
  • %MHR
    72.4
  • B/mi
    964
  • Asc(m)
    2
  • Surface
    Track

Notes & Comments

Post session warm down with Jacques, Jamie and Anthony.

1) 0.62mi - 4:57(7:58/mi) 118/126bpm [939b/mi] 65cal 358/433W
2) 0.62mi - 4:45(7:38/mi) 127/131bpm [970b/mi] 68cal 378/391W
3) 0.62mi - 4:41(7:32/mi) 130/133bpm [979b/mi] 68cal 382/394W
4) 0.25mi - 1:52(7:26/mi) 133/136bpm [988b/mi] 28cal 390/402W
4:57 4:45 4:41 1:52
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

50% 50%

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 31 31 8:16 97 86-107 802 133 36-156 292 65-377 0/1
0.13 1:02 31 8:09 112 108-116 913 152 150-154 376 358-393 1/1
0.19 1:32 30 8:01 117 116-118 937 152 150-154 357 350-362 1/0
0.25 2:01 30 7:55 121 118-124 958 152 152-152 373 360-433 1/1
0.31 2:31 29 7:52 121 121-123 951 152 150-152 364 360-370 0/1
0.38 3:00 30 7:55 122 121-123 966 151 150-152 364 359-370 0/1
0.44 3:30 29 7:49 122 121-123 954 152 150-152 367 360-370 0/0
0.50 3:59 29 7:43 122 120-123 942 152 152-154 371 364-382 0/0
0.56 4:28 30 7:55 123 120-125 974 152 152-152 365 359-371 0/0
0.63 4:58 29 7:48 125 124-126 975 152 150-152 366 347-378 1/1
0.69 5:27 30 7:54 125 124-125 987 152 152-152 370 365-376 0/0
0.75 5:55 28 7:25 125 124-127 926 152 152-152 378 373-381 1/0
0.81 6:24 29 7:45 125 123-126 969 152 152-154 379 370-384 0/0
0.88 6:52 28 7:25 129 126-130 957 152 152-154 376 356-388 1/1
0.94 7:21 29 7:48 128 127-129 998 152 152-154 376 370-380 0/1
1.00 7:49 28 7:28 129 127-130 963 153 152-154 383 374-390 1/0
1.06 8:19 30 7:53 127 125-128 1002 152 152-154 386 381-391 0/0
1.13 8:46 28 7:21 129 128-131 948 153 152-154 378 373-384 0/0
1.19 9:15 29 7:46 129 128-130 1001 152 152-152 379 372-383 0/1
1.25 9:44 29 7:37 130 128-131 989 152 152-152 379 371-386 1/0
1.31 10:13 29 7:40 130 128-131 997 152 152-152 386 374-392 1/0
1.38 10:41 28 7:29 129 128-131 966 152 152-152 372 366-377 0/0
1.44 11:09 28 7:25 132 130-133 979 152 152-152 382 376-389 1/0
1.50 11:37 29 7:41 129 125-133 991 152 150-152 385 380-392 0/0
1.56 12:06 29 7:40 131 129-132 1004 152 152-152 386 380-393 1/0
1.63 12:35 29 7:37 130 129-133 990 152 152-152 376 371-382 0/1
1.69 13:02 28 7:23 128 126-129 944 153 152-154 379 370-393 1/0
1.75 13:31 29 7:37 130 129-131 990 152 152-152 385 376-394 0/0
1.81 13:58 27 7:15 131 129-132 950 152 152-154 386 381-393 0/0
1.88 14:26 28 7:23 132 130-133 975 155 152-156 383 363-394 0/0
1.94 14:53 28 7:21 135 132-136 992 152 152-154 385 371-392 0/0
2.00 15:22 29 7:40 134 132-136 1026 152 152-154 389 374-395 0/0
2.06 15:49 27 7:18 131 130-132 955 153 152-154 389 367-400 1/0
2.12 16:14 25 7:44 131 130-131 1013 151 148-152 397 392-402 0/1

Heart

126/136max
  • Show Beats/Mile

Elevation

Asc 2m, Range 3m, Flat prediction 16:14
Elevation Graph
No climbs of at least 10 metres detected.

Power

375W (433 max)
Power Graph
Power Bands

Cadence

152 (156 max) Stride Length: 139cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.6 151 2.1 16:10 7:40
Walk 0.4 57 0 4 7:52

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:50 7:22 47.54% More
800m 3:41 7:25 56.17% More
1km 4:38 7:28 58.19% More
Mile 7:31 7:31 60.99% More

Predictions

Dist Time Per Mile WAVA
1M 7:17 7:17 62.88
5km 24:25 7:52 63.90
5M 40:35 8:07 62.78
10km 51:11 8:14 62.25
10M 1:25:04 8:30 62.01
Half 1:53:30 8:40 61.07
20M 2:58:20 8:55 61.59
Mara 3:57:57 9:05 61.55

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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