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Mon 28th Oct 2024 at 11:06am by Rosehip

Run > Easy
  • Good
  • windy
  • warm
  • Time
    40:41
  • Miles
    3.10
  • Min/mi
    13:07
  • Pacing
    96.8%
  • WAVA
    45.37
  • Stride(cm)
    76
  • Cals
    326
  • Watts
    218
  • Cadence
    162
  • BPM
    139
  • %MHR
    77.9
  • B/mi
    1820
  • Asc(m)
    23
  • Surface
    Mixed

Notes & Comments

Plan had an hour easy, tried to keep to proper easy but found self plodding a bit - and hr still up, especially into the wind.
stopped to talk to nice rural cop team about hare coursers (haven't seen any recently) and realised I was playing WSW this week so saved run at this point.

base, load 59

1) 1mi - 13:21(13:21/mi) 128/139bpm [1708b/mi] 104cal 216/333W
2) 1mi - 13:12(13:12/mi) 140/147bpm [1848b/mi] 105cal 217/316W
3) 1mi - 12:51(12:51/mi) 147/151bpm [1889b/mi] 106cal 220/255W
4) 0.1mi - 1:18(12:38/mi) 149/149bpm [1882b/mi] 11cal 221/233W
13:21 13:12 12:51 1:18
Ness
Well done! 👏
northernslowcoach
Nicely done :)
Rosehip
thanks both :)
RRR-CAZ 🇬🇧
Well run
Velociraptor
Well done 😀
Rosehip
thank you :)
Jaks
Well done 👏
Rosehip
ta x

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 1:43 1:43 13:43 103 82-114 1412 161 94-220 226 18-285 1/0
0.25 3:20 1:38 13:01 120 114-125 1562 162 160-164 215 209-227 1/1
0.38 5:00 1:40 13:18 127 125-130 1689 161 158-164 216 204-249 0/1
0.50 6:42 1:42 13:34 130 129-132 1763 162 160-164 214 203-225 1/1
0.63 8:22 1:40 13:23 132 131-135 1767 162 160-164 212 191-243 0/1
0.75 10:05 1:42 13:37 136 135-137 1853 162 160-164 207 180-245 0/0
0.88 11:43 1:38 13:06 137 135-139 1794 162 160-164 231 201-333 1/1
1.00 13:20 1:37 12:58 136 135-138 1763 163 160-166 222 206-238 0/0
1.13 14:56 1:36 12:45 136 135-137 1735 164 162-164 218 207-231 2/0
1.25 16:30 1:34 12:34 136 135-137 1709 163 160-164 218 211-227 0/1
1.38 18:09 1:39 13:12 137 135-139 1810 162 160-164 219 206-257 1/1
1.50 19:48 1:39 13:14 139 136-140 1839 161 158-164 211 203-227 1/1
1.63 21:31 1:43 13:40 143 140-145 1955 161 158-162 215 198-260 1/0
1.75 23:13 1:42 13:38 143 143-145 1951 161 160-162 207 156-289 0/0
1.88 24:52 1:39 13:15 142 140-144 1880 161 158-162 219 196-316 0/1
2.00 26:32 1:40 13:16 145 142-147 1924 160 158-162 229 201-273 2/0
2.13 28:13 1:41 13:27 145 143-147 1951 161 158-162 210 199-230 0/1
2.25 29:49 1:37 12:53 147 145-148 1893 161 160-164 218 206-246 2/0
2.38 31:25 1:35 12:44 147 146-148 1871 161 160-162 222 212-232 1/0
2.50 33:03 1:39 13:09 148 147-149 1945 161 160-164 228 212-255 4/0
2.63 34:38 1:35 12:41 149 148-151 1890 162 160-166 228 208-244 1/1
2.75 36:14 1:35 12:42 148 146-151 1879 162 158-164 218 210-227 0/1
2.88 37:49 1:35 12:43 148 146-149 1881 162 160-164 216 187-242 0/4
3.00 39:23 1:34 12:31 148 146-148 1852 161 160-164 218 200-236 0/2
3.10 40:41 1:18 12:40 149 148-149 1887 161 160-162 221 209-233 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    139 avge / 151 max Delete HR Trace

  • Cadence Distribution

    162 avge / 220 max Stride Length: 76cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 161 3.1 40:37 13:06
    Walk 0.2 112 0 4 17:50

  • Power Distribution

    218W (333 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 45 12:10 29.86% More
    200m 1:32 12:18 32.57% More
    400m 3:06 12:29 34.26% More
    800m 6:15 12:35 38.86% More
    1km 7:51 12:39 40.11% More
    Mile 12:44 12:44 41.55% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:21 10:21 51.14
    5km 40:48 13:08 45.33
    5M 1:12:34 14:31 41.72
    10km 1:34:24 15:12 40.21
    10M 2:47:55 16:48 37.38
    Half 3:52:49 17:46 35.28
    20M 6:28:33 19:26 33.42
    Mara 8:58:46 20:34 32.02

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