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Mon 19th Feb 2024 at 12:02pm by Rosehip

Run > Easy
  • Good
  • breezy
  • warm
  • Time
    1:24:35
  • Miles
    6.22
  • Min/mi
    13:36
  • Pacing
    77.6%
  • WAVA
    44.32
  • Stride(cm)
    76
  • Cals
    669
  • Watts
    211
  • Cadence
    156
  • BPM
    133
  • %MHR
    75.3
  • B/mi
    1814
  • Asc(m)
    39
  • Hillscore
    1
  • Surface
    Mixed

Notes & Comments

another run, another pair of wet and muddy trainers - though it wasn't quite as bad as I thought it might be
Enough to get the bugs and catch the 100 line again.

3.3 impacting aerobic base, load 106
still says recovery but almost back into the green 'optimum' zone

Summary
===
1) 1mi - 13:09(13:09/mi) 116/138bpm [1526b/mi] 106cal 218/383W
2) 1mi - 13:29(13:29/mi) 136/141bpm [1834b/mi] 110cal 212/296W
3) 1mi - 13:46(13:46/mi) 136/145bpm [1873b/mi] 110cal 202/294W
4) 1mi - 13:43(13:43/mi) 135/145bpm [1852b/mi] 104cal 193/283W
5) 1mi - 14:17(14:17/mi) 135/146bpm [1928b/mi] 108cal 186/281W
6) 1mi - 13:15(13:15/mi) 140/148bpm [1854b/mi] 107cal 204/283W
7) 0.22mi - 2:55(13:32/mi) 143/148bpm [1936b/mi] 24cal 193/268W
13:09 13:29 13:46 13:43 14:17 13:15 2:55
Fenland Flier
Well done Roz, a good steady run.
northernslowcoach
Good miles :)
Rosehip
thanks folks :)
Jaks
Nice pacing, well done 👏
Velociraptor
Well done :)
Rosehip
thank you :)
Ness
Well done 👍

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

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 3:26 3:26 13:42 93 63-115 1274 155 120-168 237 73-326 2/2
0.50 6:38 3:13 12:51 122 115-129 1567 161 126-168 230 69-301 0/0
0.75 10:49 4:11 +55 16:43 123 97-134 2056 159 128-206 231 134-383 1/1
1.00 15:13 4:24 +1:09 17:37 128 103-138 2256 160 114-168 241 110-324 2/0
1.25 18:24 3:11 12:43 135 129-139 1716 161 128-168 217 67-257 1/1
1.50 21:44 3:20 13:22 134 126-139 1790 160 124-168 211 57-272 1/1
1.75 25:09 3:25 13:40 137 133-141 1873 159 128-168 203 62-269 3/0
2.00 28:42 3:33 14:12 136 125-141 1931 151 124-168 224 148-296 1/1
2.25 31:58 3:16 13:04 135 124-140 1764 159 112-168 209 61-265 0/0
2.50 35:21 3:23 13:32 137 132-140 1855 156 124-170 212 61-294 2/1
2.75 38:42 3:21 13:24 136 129-145 1822 156 128-170 213 140-293 2/3
3.00 43:15 4:33 +46 18:11 135 126-143 2454 157 110-168 212 103-275 2/2
3.25 47:58 4:43 +1:04 18:51 130 116-141 2450 151 86-166 195 39-283 4/0
3.50 51:22 3:24 13:37 138 132-143 1880 154 124-166 203 60-255 2/4
3.75 54:40 3:18 13:11 138 133-145 1819 158 124-166 207 154-270 0/2
4.00 58:03 3:24 13:35 133 119-140 1806 155 80-168 194 59-247 0/3
4.25 1:01:56 3:53 +4 15:30 136 125-141 2108 150 120-166 190 65-240 1/1
4.50 1:05:34 3:38 14:34 136 128-146 1981 152 120-166 187 60-240 0/2
4.75 1:08:59 3:25 13:40 134 124-143 1831 153 122-166 205 138-281 4/1
5.00 1:12:29 3:29 +5 13:58 135 128-144 1885 154 122-166 211 171-273 2/1
5.25 1:15:52 3:23 13:32 140 134-146 1896 156 120-166 209 69-283 1/3
5.50 1:19:09 3:17 13:08 140 134-145 1839 158 124-166 209 76-235 1/1
5.75 1:22:32 3:23 13:31 137 129-145 1851 155 124-166 203 149-233 1/1
6.00 1:25:44 3:12 12:48 142 135-148 1818 160 124-168 214 64-250 1/3
6.22 1:28:40 2:56 13:38 143 137-148 1948 153 82-168 205 108-268 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 148 max Delete HR Trace

  • Cadence Distribution

    156 avge / 206 max Stride Length: 76cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 73.8 164 5 1:04:57 13:24
    Walk 23.7 128 1.2 21:27 17:32
    Still 0.3 - - 17 -
    Pause 2.2 - - 1:59 -

  • Power Distribution

    211W (383 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 44 11:47 30.53% More
    200m 1:29 11:56 33.27% More
    400m 3:07 12:31 33.87% More
    800m 6:21 12:46 37.74% More
    1km 7:56 12:47 39.12% More
    Mile 13:10 13:10 39.74% More
    5k 42:26 13:40 43.06% More
    5 miles 1:10:30 14:06 42.42% More
    10k 1:28:37 14:16 42.30% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:15 9:15 56.54
    5km 36:30 11:45 50.06
    5M 1:04:56 12:59 46.05
    10km 1:24:29 13:36 44.37
    10M 2:30:16 15:02 41.23
    Half 3:28:22 15:54 38.90
    20M 5:47:44 17:23 36.83
    Mara 8:02:10 18:24 35.28

Photos



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