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Wed 17th Jul 2024 at 7:09am by Flatlander

Run > General
  • breezy
  • Time
    30:20
  • Miles
    2.50
  • Min/mi
    12:08
  • Pacing
    70.9%
  • WAVA
    45.70
  • Stride(cm)
    79
  • Cals
    237
  • Watts
    190
  • Cadence
    168
  • BPM
    135
  • %MHR
    75.2
  • B/mi
    1642
  • Asc(m)
    5
  • Surface
    Mixed

Notes & Comments

Pelvic area still aching and thighs still tired, but I didn't have the difficulty of yesterday, quite possibly because of the warm up trots beforehand and running on trail instead of tarmac. The splits show that it became less muddy as I went further.
Still slow, but this time more because the trail was muddy after the recent heavy rain.

1) 1mi - 12:31(12:31/mi) 125/135bpm [1565b/mi] 90cal 182/276W Stop to take off my LS T-shirt.
2) 1mi - 11:57(11:57/mi) 139/155bpm [1660b/mi] 95cal 191/226W
3) 0.50mi - 5:52(11:25/mi) 149/159bpm [1701b/mi] 52cal 200/224W
12:31 11:57 5:52
Fenland Flier
I'm pleased you're improving.
Flatlander
I wouldn't call it an improvement, my running is far too erratic for that. Trails suit me better but they are too muddy to run on often.
Fenland Flier
Sorry I should have been more specific, I'm pleased your pelvic area is improving. It horrible when the trails are muddy in 'summer'.

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.
0.13 1:36 1:36 12:48 112 76-128 1434 167 158-170 187 175-199 1/1
0.25 3:12 1:36 12:49 125 124-127 1602 166 162-170 180 174-188 0/1
0.38 4:47 1:35 12:39 126 123-127 1594 168 164-170 179 174-184 2/1
0.50 6:24 1:37 12:55 125 123-129 1615 168 166-172 180 173-186 1/1
0.63 9:24 3:00 +1:28 23:59 122 99-129 2926 168 158-172 184 177-276 1/2
0.75 10:52 1:28 11:44 127 107-134 1491 170 166-176 195 188-202 1/1
0.88 12:23 1:31 12:10 133 131-134 1617 169 164-174 190 185-194 1/1
1.00 13:59 1:35 12:43 133 131-135 1692 168 164-172 185 174-194 2/0
1.13 15:27 1:28 11:45 133 129-135 1563 169 166-172 179 172-184 0/2
1.25 16:55 1:28 11:44 134 129-139 1573 169 164-172 193 184-202 0/2
1.38 18:26 1:31 12:08 139 137-141 1687 167 164-172 193 187-203 2/1
1.50 19:58 1:32 12:18 139 138-140 1709 166 158-170 190 186-195 2/1
1.63 21:31 1:33 12:24 139 136-142 1725 166 160-172 183 168-191 1/1
1.75 23:00 1:29 11:52 141 138-144 1673 168 164-170 195 189-204 2/1
1.88 24:29 1:29 11:56 141 140-143 1682 168 166-170 195 190-199 1/0
2.00 26:01 1:31 +6 12:10 146 141-155 1777 168 164-172 198 186-226 2/2
2.13 27:25 1:24 11:16 153 145-159 1723 170 166-174 203 198-224 1/1
2.25 28:51 1:26 11:24 150 146-154 1711 171 166-176 200 195-206 2/2
2.38 30:16 1:26 11:24 148 144-149 1688 171 166-174 198 193-208 1/1
2.50 31:44 1:27 11:39 147 146-150 1713 170 164-174 200 191-216 1/1
2.51 31:53 9 11:09 147 147-148 1638 172 170-172 195 192-198 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    135 avge / 159 max Delete HR Trace

  • Cadence Distribution

    168 avge / 176 max Stride Length: 79cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 95.6 168 2.5 30:25 12:41
    Pause 4.4 - - 1:28 -

  • Power Distribution

    190W (276 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:48 11:18 35.03% More
    800m 5:40 11:24 40.72% More
    1km 7:11 11:33 41.91% More
    Mile 11:44 11:44 43.55% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:29 11:29 44.49
    5km 38:11 12:17 45.67
    5M 1:03:15 12:39 45.11
    10km 1:19:38 12:49 44.88
    10M 2:11:51 13:11 45.00
    Half 2:55:33 13:24 44.49
    20M 4:34:55 13:45 45.02
    Mara 6:06:01 13:58 45.09

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