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Tue 23rd Jul 2024 at 9:32am by Flatlander

Run > General
  • warm
  • Time
    36:49
  • Miles
    3.25
  • Min/mi
    11:20
  • Pacing
    62.9%
  • WAVA
    49.64
  • Stride(cm)
    86
  • Cals
    315
  • Watts
    204
  • Cadence
    165
  • BPM
    139
  • %MHR
    77.1
  • B/mi
    1573
  • Asc(m)
    6
  • Surface
    Mixed

Notes & Comments

Later start than I wanted because I woke up feeling so tired and aching. Deliberately slow run.

1) 1mi - 11:46(11:46/mi) 124/143bpm [1458b/mi] 91cal 191/248W First part of Gun's Lane was very churned up due to a vehicle, but the rest was alright. "Low" HR because I stopped to take off my SS T-shirt for the vest underneath, and to look for the barking Muntjac.
2) 1mi - 11:08(11:08/mi) 148/157bpm [1647b/mi] 100cal 205/233W What little breeze there was, was behind me.
3) 1mi - 11:04(11:04/mi) 144/154bpm [1594b/mi] 99cal 207/249W
4) 0.25mi - 2:51(11:20/mi) 145/146bpm [1642b/mi] 25cal 200/207W My legs could feel that I was back onto tarmac.
11:46 11:08 11:04 2:51
Fenland Flier
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.
0.13 1:44 1:44 +15 13:55 109 90-123 1518 157 152-162 202 142-248 0/2
0.25 3:34 1:50 +13 14:37 115 108-122 1681 156 92-166 187 177-205 0/2
0.38 7:03 3:29 +2:00 27:48 116 86-127 3225 163 158-168 194 178-238 1/2
0.50 8:27 1:25 11:19 120 104-130 1358 164 156-168 202 194-215 1/3
0.63 10:05 1:37 +9 12:59 128 125-131 1661 164 154-168 197 162-225 1/0
0.75 11:33 1:28 11:42 131 127-134 1533 165 162-170 198 194-202 2/1
0.88 12:58 1:25 11:22 137 130-141 1558 168 164-172 209 197-222 2/1
1.00 14:22 1:24 11:15 141 139-143 1587 167 164-170 205 197-221 2/1
1.13 15:48 1:25 11:23 152 143-157 1731 166 160-170 203 197-212 2/2
1.25 17:11 1:23 11:07 150 149-152 1667 165 160-168 205 199-218 1/2
1.38 18:36 1:25 11:22 151 148-154 1717 165 162-168 205 199-217 2/2
1.50 19:58 1:22 10:58 153 150-155 1677 168 164-176 202 198-208 2/2
1.63 21:23 1:24 11:15 144 140-156 1621 166 162-170 205 199-211 2/2
1.75 22:48 1:25 11:22 146 142-151 1660 166 160-174 206 200-216 2/1
1.88 24:09 1:21 10:47 150 143-154 1617 168 164-174 212 201-233 2/2
2.00 25:30 1:21 10:50 139 136-145 1505 166 160-172 202 192-213 0/4
2.13 26:54 1:23 11:08 142 137-144 1581 165 158-168 210 204-221 1/1
2.25 28:16 1:23 11:00 144 141-145 1585 166 162-172 210 203-218 2/2
2.38 29:37 1:20 10:43 144 143-145 1543 168 162-172 209 204-213 2/2
2.50 31:00 1:24 11:09 146 142-152 1627 167 162-168 209 202-212 2/2
2.63 32:26 1:26 11:27 148 143-154 1694 165 162-170 205 197-212 1/1
2.75 33:53 1:27 11:35 144 143-146 1667 164 158-168 201 191-214 2/1
2.88 35:37 1:44 +27 13:55 141 135-145 1963 165 162-168 213 198-249 2/2
3.00 37:01 1:24 11:09 141 135-144 1573 168 162-172 211 205-220 1/1
3.13 38:26 1:25 11:22 145 143-146 1648 166 160-168 200 195-207 1/1
3.25 39:51 1:25 11:18 144 144-145 1626 167 162-170 199 195-204 2/2
3.25 39:52 1 11:21 144 144-144 1636 164 164-164 203 203-203 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    139 avge / 157 max Delete HR Trace

  • Cadence Distribution

    165 avge / 176 max Stride Length: 86cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 92.6 165 3.2 36:43 12:15
    Walk 0.2 95 0 4 24:34
    Still 0.0 - - 1 -
    Pause 7.1 - - 3:04 -

  • Power Distribution

    204W (249 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:40 10:46 36.76% More
    800m 5:25 10:53 42.66% More
    1km 6:46 10:53 44.47% More
    Mile 11:00 11:00 46.43% More
    5k 37:52 12:11 46.04% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:33 10:33 48.42
    5km 35:06 11:18 49.68
    5M 58:07 11:37 49.09
    10km 1:13:11 11:47 48.84
    10M 2:01:11 12:07 48.97
    Half 2:41:21 12:19 48.40
    20M 4:12:40 12:38 48.98
    Mara 5:36:24 12:50 49.06

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