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Fri 17th May 2024 at 9:23pm by Alun

Run > Warm Down

warm

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Time
15:42
Miles
2.01
Min/mi
7:49
Pacing
96.8%
WAVA
62.67
Stride(cm)
137
Cals
226
Watts
378
Cadence
150
BPM
132
%MHR
75.6
B/mi
1027
Asc(m)
2
Surface
Track

Notes & Comments

Post race warm down with Justin and Jack, a late night at the track...

1) 0.62mi - 4:58(7:59/mi) 127/135bpm [1014b/mi] 69cal 368/440W
2) 0.62mi - 4:53(7:52/mi) 132/136bpm [1038b/mi] 71cal 376/386W
3) 0.62mi - 4:45(7:39/mi) 134/137bpm [1025b/mi] 70cal 387/400W
4) 0.14mi - 1:06(7:36/mi) 136/139bpm [1033b/mi] 16cal 389/398W

4:58 4:53 4:45 1:06

Pin Map

0mi in 0

Pace

75%

25%

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	32	32	8:26	106 92-117	895	146 96-156	298 1-440	0/0
0.13	1:03	31	8:22	121 117-126	1013	152 152-152	354 347-363	1/0
0.19	1:33	30	8:03	129 126-130	1038	153 152-156	362 345-369	0/0
0.25	2:02	29	7:37	130 129-131	990	152 150-152	377 370-386	0/0
0.31	2:31	29	7:48	131 130-133	1021	152 150-152	376 371-385	0/1
0.38	3:00	29	7:46	131 129-134	1017	150 150-152	382 376-389	0/0
0.44	3:30	29	7:51	129 128-131	1013	151 150-152	389 382-397	1/0
0.50	3:58	29	7:37	133 131-135	1013	152 150-154	393 382-401	1/0
0.56	4:29	30	8:07	132 129-134	1071	150 150-150	387 379-398	0/1
0.63	4:59	31	8:13	131 129-133	1076	149 148-150	377 359-385	0/0
0.69	5:29	30	8:01	131 129-132	1050	150 148-150	371 366-381	0/0
0.75	6:00	30	8:03	133 131-135	1071	149 148-150	376 371-383	1/1
0.81	6:29	29	7:50	132 130-134	1033	149 148-150	380 375-383	0/0
0.88	7:00	31	8:10	131 129-133	1070	149 148-150	372 368-377	0/0
0.94	7:29	29	7:46	130 129-131	1010	149 148-150	369 367-376	0/0
1.00	7:58	30	7:56	132 129-134	1047	149 148-150	376 372-381	0/0
1.06	8:27	29	7:42	133 131-135	1024	150 148-150	376 372-379	0/0
1.13	8:56	29	7:45	134 133-135	1040	150 150-150	380 377-384	0/0
1.19	9:25	29	7:40	134 133-136	1027	150 150-150	379 375-382	0/0
1.25	9:54	29	7:36	135 134-135	1027	150 148-152	381 378-386	0/0
1.31	10:23	29	7:47	134 132-135	1044	151 150-152	382 379-387	0/0
1.38	10:51	28	7:26	135 132-137	1003	152 150-152	391 381-396	0/0
1.44	11:20	29	7:45	134 132-136	1038	150 150-150	390 386-394	0/0
1.50	11:49	29	7:46	134 133-136	1041	150 150-152	383 378-388	0/1
1.56	12:18	29	7:41	133 131-135	1023	150 148-150	383 378-390	1/1
1.63	12:46	28	7:34	135 133-137	1022	150 150-150	385 381-388	0/0
1.69	13:14	28	7:32	134 132-135	1009	150 150-150	393 386-400	0/0
1.75	13:43	29	7:42	135 133-136	1040	150 150-150	390 387-393	0/0
1.81	14:12	28	7:35	135 133-136	1023	150 150-150	385 382-388	0/0
1.88	14:41	29	7:46	136 134-138	1057	150 150-150	387 382-393	0/0
1.94	15:09	28	7:33	137 134-139	1033	150 150-152	387 385-391	0/0
2.00	15:38	29	7:44	136 135-138	1051	149 148-152	392 384-398	0/0
2.01	15:42	4	8:50	135 135-136	1192	149 148-150	388 387-388	0/0

Heart

132/139max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 2m, Range 3m, Flat prediction 15:42

Elevation Graph

No climbs of at least 10 metres detected.

Power

378W (440 max)

Power Graph

Power Bands

Cadence

150 (156 max) Stride Length: 137cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	150	2	15:39	7:49
Walk	0.3	96	0	3	9:24

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:34	46.25%	More
800m	3:47	7:36	54.79%	More
1km	4:44	7:37	57.01%	More
Mile	7:39	7:39	59.83%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:27	7:27	61.47
5km	25:00	8:03	62.41
5M	41:33	8:19	61.32
10km	52:24	8:26	60.80
10M	1:27:06	8:43	60.56
Half	1:56:12	8:52	59.65
20M	3:02:35	9:08	60.16
Mara	4:03:36	9:18	60.12

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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