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Thu 9th May 2024 at 7:34pm by Alun

Run > Warm Down

warm

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Time
23:34
Miles
2.87
Min/mi
8:13
Pacing
90.9%
WAVA
60.95
Stride(cm)
130
Cals
340
Watts
367
Cadence
150
BPM
134
%MHR
77.3
B/mi
1104
Asc(m)
58
Hillscore
5
Surface
Mixed

Notes & Comments

Post session warm down, up across the Lines and up Chatham Hill with Barry and Richard, back down via Rock Avenue, Medway hospital and Marlborough Road.

1) 0.62mi - 5:34(8:57/mi) 131/141bpm [1173b/mi] 77cal 361/420W
2) 0.62mi - 5:28(8:49/mi) 134/145bpm [1181b/mi] 79cal 372/483W
3) 0.62mi - 5:01(8:05/mi) 137/146bpm [1107b/mi] 73cal 364/433W
4) 0.62mi - 4:40(7:30/mi) 136/141bpm [1020b/mi] 69cal 364/424W
5) 0.38mi - 2:51(7:24/mi) 137/139bpm [1015b/mi] 42cal 370/400W

5:34 5:28 5:01 4:40 2:51

Pin Map

0mi in 0

Pace

35%

31%

35%

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	1:05	1:05	8:43	117 99-129	1020	152 106-160	360 311-408	3/1
0.25	2:12	1:07	8:52	130 126-132	1153	151 150-152	364 343-381	4/0
0.38	3:19	1:07	8:55	132 128-137	1177	151 148-152	369 351-400	5/0
0.50	4:28	1:09	9:12	139 138-141	1280	149 148-150	377 368-388	6/0
0.63	5:35	1:08	9:01	137 135-140	1235	150 148-152	368 348-420	6/0
0.75	6:42	1:07	8:55	135 133-136	1203	150 148-152	360 348-373	4/0
0.88	7:46	1:04	8:31	130 124-135	1107	150 146-184	315 220-359	2/2
1.00	8:49	1:03	8:21	127 123-131	1060	148 146-152	358 318-381	0/8
1.13	9:54	1:05	8:43	135 129-139	1177	150 146-154	382 318-466	3/1
1.25	11:06	1:12	9:34	141 135-145	1348	149 146-154	439 360-483	7/3
1.38	12:15	1:09	9:11	144 142-146	1323	149 148-150	402 370-429	11/0
1.50	13:16	1:01	8:07	138 134-142	1119	149 146-150	340 310-382	7/0
1.63	14:13	57	7:36	133 131-135	1011	151 150-154	343 332-353	0/2
1.75	15:10	57	7:36	133 130-135	1011	151 150-152	358 339-380	0/6
1.88	16:08	59	7:51	135 133-136	1060	150 150-152	370 347-401	0/4
2.00	17:06	58	7:43	138 135-141	1064	151 148-156	383 354-424	3/1
2.13	18:03	56	7:30	136 135-138	1020	149 148-150	352 332-376	0/2
2.25	18:59	56	7:30	136 133-139	1020	150 148-152	368 337-390	0/4
2.38	19:53	55	7:16	134 133-137	974	151 150-154	351 338-363	0/7
2.50	20:49	56	7:27	134 132-136	999	152 150-160	359 312-400	0/8
2.63	21:43	54	7:12	135 133-136	973	151 150-152	358 342-373	0/8
2.75	22:39	55	7:23	137 135-139	1010	152 152-154	385 355-400	0/4
2.87	23:34	55	7:41	138 136-139	1060	152 148-154	367 338-398	1/2

Heart

134/146max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 58m, Range 44m, Flat prediction 22:12

Elevation Graph

Biggest Climbs (m)	Min/mi
30 2.5%	8:58
25 5.3%	9:21
See your biggest climbs

Power

367W (483 max)

Power Graph

Power Bands

Cadence

150 (184 max) Stride Length: 130cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	78.4	151	2.3	18:29	8:10
Walk	21.6	147	0.6	5:05	8:24

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:48	7:15	48.28%	More
800m	3:38	7:18	57.10%	More
1km	4:33	7:20	59.20%	More
Mile	7:27	7:27	61.41%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:39	7:39	59.87
5km	25:39	8:15	60.83
5M	42:38	8:32	59.76
10km	53:46	8:39	59.26
10M	1:29:22	8:56	59.03
Half	1:59:15	9:06	58.12
20M	3:07:21	9:22	58.62
Mara	4:09:59	9:32	58.59

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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