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Mon 28th Oct 2024 at 9:38am by Sunbed Athlete

Run > Easy
  • Time
    24:00
  • Miles
    3.04
  • Min/mi
    7:54
  • WAVA
    61.43
  • Stride(cm)
    110
  • Cals
    395
  • Cadence
    186
  • BPM
    154
  • %MHR
    92.8
  • B/mi
    1216
  • Asc(m)
    164
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Easy paced plod heading down onto the Prom, round Quayzone, Henrietta St then home. Right knee discomforting to begin with, eased off very slightly but could still feel discomfort in the knee throughout the plod. On a plus side, pace was 10 seconds faster, overall on yesterday’s plod 🤗

1) 1mi - 7:36(7:36/mi) 140/152bpm [1063b/mi] 111cal 7.9/9.83mph
2) 1mi - 7:50(7:50/mi) 139/190bpm [1090b/mi] 114cal 7.65/8.22mph
3) 1mi - 8:17(8:17/mi) 180/189bpm [1490b/mi] 164cal 7.25/7.68mph
4) 0.04mi - 18(8:34/mi) 182/183bpm [1558b/mi] 6cal 7.01/7.97mph
7:36 7:50 8:17 18

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:00 1:00 7:57 120 97-138 955 186 184-190 0/0
0.25 1:56 57 7:34 141 138-151 1067 187 182-194 0/0
0.38 2:54 57 7:38 142 141-144 1084 184 182-186 0/0
0.50 3:51 57 7:37 143 142-144 1090 185 184-188 0/0
0.63 4:46 56 7:25 143 141-146 1061 188 186-192 0/0
0.75 5:42 56 7:26 145 144-147 1079 187 186-190 0/0
0.88 6:39 56 7:32 144 142-147 1085 187 186-188 0/0
1.00 7:35 56 7:32 145 143-148 1092 187 184-192 7/0
1.13 8:37 1:01 8:11 145 142-148 1187 186 184-190 2/13
1.25 9:38 1:01 8:08 143 133-149 1162 186 184-188 8/8
1.38 10:35 57 7:36 132 131-133 1004 185 184-188 7/4
1.50 11:31 56 7:27 133 131-134 992 186 184-188 7/4
1.63 12:30 59 7:53 135 133-136 1065 186 184-188 16/8
1.75 13:30 1:00 7:58 135 134-136 1076 186 184-190 6/13
1.88 14:27 57 7:40 136 135-137 1042 187 184-190 5/9
2.00 15:27 1:00 7:58 158 133-189 1258 186 184-190 14/23
2.13 16:25 58 7:46 184 181-188 1428 185 184-188 20/12
2.25 17:27 1:03 8:20 182 180-184 1517 183 182-186 28/8
2.38 18:30 1:03 8:24 182 181-184 1530 184 182-188 32/6
2.50 19:32 1:01 8:09 182 180-183 1482 186 184-190 19/38
2.63 24:44 5:12 +4:15 41:37 173 131-183 7200 178 112-188 1/8
2.75 25:53 1:10 9:17 165 136-181 1531 185 112-190 15/8
2.88 26:59 1:05 8:43 184 181-189 1603 187 184-190 13/1
3.00 27:59 1:01 8:06 182 181-184 1473 187 184-190 4/11
3.04 28:18 19 8:42 182 182-183 1584 187 182-192 0/1

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    154 avge / 189 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    29 14.7% 8:06
    15 7.8% 8:43

  • Cadence Distribution

    186 avge / 194 max Stride Length: 110cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 86.6 186 3 23:57 9:19
    Walk 0.2 112 0 5 12:37
    Still 0.1 - - 1 -
    Pause 13.1 - - 4:15 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:51 7:25 45.97% More
    800m 3:43 7:28 53.96% More
    1km 4:40 7:30 56.01% More
    Mile 7:30 7:30 59.03% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:23 7:23 60.02
    5km 24:34 7:54 61.42
    5M 40:40 8:08 60.50
    10km 51:12 8:14 60.05
    10M 1:24:48 8:29 59.98
    Half 1:52:54 8:37 59.18
    20M 2:56:47 8:50 59.89
    Mara 3:55:23 8:59 59.97
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