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Mon 4th Nov 2024 at 3:48pm by CtrlAlzShift

Run > Steady-State
  • cold
  • Time
    37:06
  • Miles
    4.02
  • Min/mi
    9:14
  • Pacing
    93%
  • WAVA
    64.66
  • Stride(cm)
    97
  • Cals
    483
  • Watts
    329
  • Cadence
    179
  • BPM
    115
  • %MHR
    73.9
  • B/mi
    1057
  • Asc(m)
    24
  • Surface
    Road

Notes & Comments

Relaxed progression

Felt in good form today - except for a slight recurrence of the glute niggle in the final mile, and that means definitely no sprints or intervals this week.

1) 1mi - 9:46(9:46/mi) 106/116bpm [1035b/mi] 121cal 306/353W
2) 1mi - 9:13(9:13/mi) 114/121bpm [1051b/mi] 119cal 322/382W
3) 1mi - 9:09(9:09/mi) 118/126bpm [1080b/mi] 121cal 334/429W
4) 1mi - 8:50(8:50/mi) 120/126bpm [1061b/mi] 120cal 347/393W
5) 0.02mi - 8(8:59/mi) 125/126bpm [1122b/mi] 2cal 392/402W
9:46 9:13 9:09 8:50 8

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 1:17 1:17 10:14 82 60-95 839 170 118-236 304 133-346 1/1
0.25 2:32 1:15 9:59 98 95-103 979 170 168-172 285 256-308 1/3
0.38 3:43 1:12 9:34 106 102-112 1015 173 170-176 304 274-314 1/1
0.50 4:57 1:13 9:45 112 109-113 1092 174 172-176 308 297-335 1/1
0.63 6:11 1:14 9:53 112 110-113 1108 173 164-176 308 289-332 1/0
0.75 7:21 1:10 9:23 112 111-113 1052 175 172-176 305 293-323 0/2
0.88 8:34 1:13 9:46 115 112-116 1123 176 174-178 328 299-353 2/0
1.00 9:45 1:11 9:28 114 113-115 1079 176 170-178 305 292-323 0/1
1.13 10:53 1:08 9:04 113 110-115 1024 177 176-178 311 302-322 0/3
1.25 12:03 1:10 9:21 115 111-117 1075 177 176-180 349 323-382 2/0
1.38 13:15 1:12 9:33 119 117-121 1137 177 176-178 347 315-369 4/0
1.50 14:26 1:10 9:23 118 116-120 1107 178 176-180 314 305-324 2/0
1.63 15:33 1:08 9:03 114 112-116 1031 178 174-180 307 298-318 0/2
1.75 16:40 1:06 8:50 114 113-115 1007 178 176-180 312 301-323 0/2
1.88 17:45 1:05 8:40 113 112-114 979 178 174-180 336 321-356 0/4
2.00 18:59 1:14 9:52 110 105-113 1085 175 150-180 331 134-365 0/5
2.13 20:06 1:07 8:58 116 112-119 1039 178 176-180 379 350-396 2/1
2.25 21:14 1:08 9:06 118 116-119 1074 177 174-180 323 286-349 1/0
2.38 22:23 1:09 9:10 115 113-117 1054 179 172-184 319 292-339 1/4
2.50 23:30 1:07 8:57 117 116-120 1047 180 178-184 334 315-400 1/2
2.63 24:41 1:11 9:31 124 120-126 1180 179 176-180 378 312-429 6/0
2.75 25:47 1:05 8:42 120 117-124 1045 179 176-184 301 271-335 0/6
2.88 26:53 1:06 8:48 117 117-117 1030 182 178-186 340 333-345 0/2
3.00 28:07 1:15 9:58 115 112-117 1147 180 158-186 337 308-412 1/2
3.13 29:14 1:07 8:57 119 116-121 1065 185 182-188 362 336-373 1/1
3.25 30:23 1:09 9:11 120 118-121 1102 185 182-188 341 336-355 1/1
3.38 31:31 1:08 9:04 119 117-120 1080 185 184-188 338 327-342 2/0
3.50 32:35 1:04 8:32 120 119-121 1025 185 182-188 349 325-393 2/1
3.63 33:43 1:07 8:58 118 117-120 1058 186 182-188 332 326-336 1/1
3.75 34:49 1:07 8:53 120 119-122 1065 185 182-188 351 336-382 2/0
3.88 35:55 1:06 8:50 123 122-124 1086 187 184-190 355 338-372 3/0
4.00 36:58 1:02 8:19 125 124-126 1039 189 186-194 351 342-375 2/0
4.02 37:07 9 9:55 125 125-126 1240 189 188-190 392 377-402 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    115 avge / 126 max Delete HR Trace

  • Cadence Distribution

    179 avge / 236 max Stride Length: 97cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.5 178 4 36:57 9:13
    Walk 0.1 118 0 3 8:03
    Still 0.3 - - 7 -

  • Power Distribution

    329W (429 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:08 8:34 49.88% More
    800m 4:21 8:45 56.48% More
    1km 5:24 8:42 59.09% More
    Mile 8:50 8:50 61.13% More
    5k 28:13 9:05 65.34% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:29 8:29 63.64
    5km 28:14 9:05 65.30
    5M 46:45 9:21 64.25
    10km 58:52 9:28 63.77
    10M 1:37:29 9:45 64.00
    Half 2:09:47 9:54 63.31
    20M 3:23:14 10:10 64.08
    Mara 4:30:35 10:20 64.16
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