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Sun 12th May 2024 at 12:21pm by Flatlander

Run > Recovery Run

breezy
warm

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Time
33:04
Miles
3.00
Min/mi
11:01
Pacing
73.6%
WAVA
50.97
Stride(cm)
89
Cals
293
Watts
209
Cadence
164
BPM
141
%MHR
78.3
B/mi
1554
Asc(m)
8
Surface
Mixed

Notes & Comments

Very heavy legged and so I was slow, but after the 1st mile I got into a rhythm although it was hard work.
Breezy. I seemed to have over compensated when I had a headwind and actually sped up a bit.

1) 1mi - 11:18(11:18/mi) 133/148bpm [1502b/mi] 96cal 202/275W Tailwind.
2) 1mi - 10:51(10:51/mi) 143/150bpm [1552b/mi] 98cal 212/241W After 0.4 mile I turned into a head wind.
3) 1mi - 10:55(10:55/mi) 148/153bpm [1616b/mi] 99cal 212/304W

11:18 10:51 10:55

Pace

100%

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	1:23	1:23	11:03	113 81-127	1248	160 154-164	207 44-234	1/1
0.25	2:49	1:27	11:33	130 127-131	1500	162 160-166	198 193-207	2/2
0.38	4:16	1:27	11:33	132 129-136	1525	163 160-168	195 187-201	2/1
0.50	5:37	1:20	10:44	136 135-136	1459	163 158-166	203 194-213	1/2
0.63	7:07	1:30	12:00	136 135-137	1632	162 156-168	201 191-215	1/1
0.75	8:31	1:24	11:14	139 137-141	1562	163 160-168	202 193-210	1/1
0.88	9:58	1:27	11:37	138 136-142	1603	164 162-166	204 197-214	1/1
1.00	12:06	2:08 +50	17:03	141 131-148	2405	164 158-168	220 199-275	2/1
1.13	13:27	1:21	10:50	138 133-142	1496	163 162-166	223 212-238	2/2
1.25	14:49	1:22	10:52	140 138-141	1522	164 160-166	216 211-221	2/1
1.38	16:12	1:24	11:09	140 138-143	1560	166 164-168	209 202-219	2/1
1.50	17:35	1:23	11:00	142 140-144	1562	165 160-168	207 201-217	3/3
1.63	18:57	1:22	10:57	144 142-145	1576	165 162-168	203 198-209	0/2
1.75	20:21	1:24	11:10	144 143-146	1608	166 162-170	218 207-228	3/2
1.88	21:42	1:21	10:51	145 144-147	1573	165 160-168	205 201-216	2/3
2.00	22:57	1:15	10:04	147 144-150	1479	167 164-172	211 192-241	1/4
2.13	24:20	1:22	10:57	150 148-153	1644	165 162-168	230 219-239	2/1
2.25	25:44	1:24	11:14	151 148-153	1696	165 162-168	214 200-228	3/2
2.38	27:07	1:24	11:08	149 148-150	1659	165 162-168	203 197-212	1/2
2.50	28:32	1:25	11:17	149 149-151	1681	166 164-166	205 200-212	2/1
2.63	29:55	1:23	11:04	151 149-152	1671	165 162-172	204 197-212	1/1
2.75	32:22	2:27 +1:07	19:38	146 125-153	2866	162 102-168	210 97-304	2/1
2.88	34:05	1:43 +25	13:41	139 135-146	1901	161 98-168	224 75-247	2/2
3.00	35:24	1:19	10:34	146 138-151	1544	167 164-170	220 213-231	2/2
3.00	35:27	3	10:31	151 151-151	1589	169 168-170	213 212-213	0/0

Heart

141/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 8m, Range 5m, Flat prediction 33:04

Elevation Graph

No climbs of at least 10 metres detected.

Power

209W (304 max)

Power Graph

Power Bands

Cadence

164 (172 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.0	164	3	32:54	11:17
Walk	4.7	99	0	1:43	2:10:23
Pause	2.3	-	-	50	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:35	10:24	38.03%	More
800m	5:19	10:42	43.39%	More
1km	6:41	10:45	45.01%	More
Mile	10:49	10:49	47.24%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:19	10:19	49.52
5km	34:19	11:03	50.81
5M	56:50	11:22	50.20
10km	1:11:33	11:31	49.96
10M	1:58:29	11:51	50.08
Half	2:37:45	12:03	49.51
20M	4:07:01	12:21	50.10
Mara	5:28:53	12:33	50.18

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