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Wed 30th Oct 2024 at 7:10pm by Alun

Run > Recovery Run
  • Time
    37:46
  • Miles
    4.58
  • Min/mi
    8:15
  • Pacing
    92.4%
  • WAVA
    61.59
  • Stride(cm)
    131
  • Cals
    484
  • Watts
    372
  • Cadence
    149
  • BPM
    120
  • %MHR
    69.2
  • B/mi
    993
  • Asc(m)
    65
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Very easy paced run to Wainscott and back, can you guess where I took a wrong turning? 🤔

1) 0.62mi - 5:00(8:03/mi) 113/124bpm [910b/mi] 64cal 402/565W
2) 0.62mi - 4:48(7:43/mi) 119/124bpm [918b/mi] 63cal 385/447W
3) 0.62mi - 4:50(7:46/mi) 119/126bpm [924b/mi] 63cal 381/470W
4) 0.62mi - 5:01(8:05/mi) 117/127bpm [945b/mi] 62cal 373/492W
5) 0.62mi - 5:23(8:39/mi) 124/128bpm [1073b/mi] 69cal 351/436W
6) 0.62mi - 5:34(8:58/mi) 124/130bpm [1112b/mi] 70cal 352/406W
7) 0.17mi - 1:24(8:28/mi) 125/127bpm [1059b/mi] 18cal 368/420W
8) 0.62mi - 5:12(8:22/mi) 125/132bpm [1046b/mi] 68cal 371/529W
9) 0.06mi - 34(9:18/mi) 118/120bpm [1097b/mi] 7cal 325/351W
5:00 4:48 4:50 5:01 5:23 5:34 1:24 5:12 34

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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.
0.62 5:00 5:00 8:02 113 72-124 909 152 84-164 402 40-565 18/10
1.24 9:47 4:47 7:43 119 113-124 918 152 150-158 385 351-448 1/18
1.86 14:36 4:49 7:46 119 111-126 924 151 148-154 381 303-470 5/21
2.48 19:37 5:00 8:05 117 111-127 945 149 146-152 373 303-492 8/23
3.10 24:58 5:22 8:39 124 117-128 1073 147 144-152 351 282-436 13/12
3.72 30:33 5:34 8:58 124 119-130 1112 146 144-152 352 302-406 18/2
3.89 31:56 1:23 8:28 125 120-127 1058 149 146-156 368 327-420 5/0
4.51 37:08 5:12 8:22 125 119-132 1047 149 144-156 371 287-529 15/9
4.57 37:42 34 +1 9:32 118 116-120 1124 148 146-150 324 295-351 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    120 avge / 132 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    21 1.6% 8:50
    12 3.1% 8:37
    11 1.8% 8:56

  • Cadence Distribution

    149 avge / 164 max Stride Length: 131cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 48.8 151 2.3 18:25 7:53
    Walk 51.2 146 2.2 19:21 8:39

  • Power Distribution

    372W (565 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:50 7:24 47.25% More
    800m 3:44 7:31 55.38% More
    1km 4:42 7:33 57.48% More
    Mile 7:40 7:40 59.74% More
    5k 25:00 8:03 62.42% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:26 7:26 61.61
    5km 24:57 8:02 62.53
    5M 41:29 8:18 61.42
    10km 52:19 8:25 60.90
    10M 1:26:57 8:42 60.67
    Half 1:56:01 8:51 59.74
    20M 3:02:16 9:07 60.26
    Mara 4:03:12 9:17 60.22

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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