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Mon 11th Nov 2024 at 8:40am by Alun

Run > Recovery Run
  • breezy
  • cold
  • Time
    43:04
  • Miles
    5.13
  • Min/mi
    8:24
  • Pacing
    92.7%
  • WAVA
    60.78
  • Stride(cm)
    129
  • Cals
    556
  • Watts
    373
  • Cadence
    149
  • BPM
    122
  • %MHR
    70.3
  • B/mi
    1027
  • Asc(m)
    81
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Run to, around and back from Rochester riverside whilst the car was being MOT'd.
Whose legs are these, they don't feel like mine?? 🤔🤣

1) 0.62mi - 5:05(8:11/mi) 113/129bpm [925b/mi] 60cal 350/491W
2) 0.62mi - 5:07(8:14/mi) 121/127bpm [997b/mi] 68cal 374/444W
3) 0.62mi - 5:05(8:11/mi) 120/128bpm [983b/mi] 67cal 370/437W
4) 0.62mi - 5:06(8:12/mi) 121/128bpm [993b/mi] 66cal 378/449W
5) 0.62mi - 5:09(8:17/mi) 121/125bpm [1003b/mi] 66cal 380/447W
6) 0.62mi - 5:08(8:16/mi) 123/127bpm [1016b/mi] 64cal 349/411W
7) 0.62mi - 5:13(8:24/mi) 125/133bpm [1050b/mi] 67cal 382/491W
8) 0.62mi - 5:55(9:31/mi) 132/139bpm [1255b/mi] 82cal 400/511W
9) 0.16mi - 1:16(7:50/mi) 125/134bpm [980b/mi] 16cal 361/388W
5:05 5:07 5:05 5:06 5:09 5:08 5:13 5:55 1:16

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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.
0.25 2:11 2:11 8:42 117 67-129 1019 153 102-166 406 66-491 15/2
0.50 4:09 1:58 7:53 110 101-125 867 150 148-154 300 262-324 0/28
0.75 6:04 1:55 7:39 113 106-121 865 152 150-154 340 293-402 0/15
1.00 8:09 2:06 8:22 122 117-124 1021 151 150-154 370 350-387 3/1
1.25 10:15 2:06 8:24 123 120-127 1033 149 146-152 383 302-444 7/6
1.50 12:16 2:01 8:03 120 113-128 966 150 124-154 367 275-437 3/2
1.75 14:21 2:05 8:19 120 116-126 997 149 148-152 374 304-390 3/3
2.00 16:23 2:03 8:10 120 117-123 981 148 148-150 369 337-393 1/3
2.25 18:29 2:05 8:21 120 118-124 1003 148 148-150 384 340-449 4/3
2.50 20:30 2:01 8:04 121 118-128 976 148 148-150 378 347-398 2/2
2.75 22:34 2:04 8:16 122 119-125 1008 148 148-150 379 357-397 3/2
3.00 24:38 2:04 8:16 121 118-124 1001 148 148-150 379 336-447 3/3
3.25 26:44 2:06 8:25 124 117-127 1043 151 148-154 368 324-424 4/6
3.50 28:48 2:04 8:16 122 119-126 1008 149 148-152 334 319-353 0/8
3.75 30:52 2:04 8:17 123 120-125 1019 148 146-150 359 325-411 5/4
4.00 33:01 2:09 8:37 128 123-133 1104 149 144-152 410 307-491 8/6
4.25 35:02 2:01 8:03 123 118-131 991 149 148-152 366 315-401 1/4
4.50 37:08 2:06 8:22 123 120-127 1030 149 148-150 373 349-407 10/1
4.75 39:38 2:30 9:59 134 125-138 1338 148 128-150 417 294-511 16/0
5.00 42:02 2:24 9:35 135 131-139 1295 147 146-150 389 351-440 15/1
5.13 43:04 1:02 7:54 123 119-131 971 149 148-152 360 315-388 0/9

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    122 avge / 139 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    33 2.2% 9:05
    14 4.5% 8:48

  • Cadence Distribution

    149 avge / 166 max Stride Length: 129cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 43.6 151 2.3 18:47 8:12
    Walk 56.4 147 2.8 24:17 8:33

  • Power Distribution

    373W (511 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:54 7:38 45.83% More
    800m 3:52 7:46 53.61% More
    1km 4:52 7:50 55.41% More
    Mile 8:03 8:03 56.91% More
    5k 25:25 8:11 61.38% More
    5 miles 41:54 8:23 60.82% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:31 7:31 60.93
    5km 25:13 8:07 61.87
    5M 41:54 8:23 60.81
    10km 52:51 8:30 60.29
    10M 1:27:50 8:47 60.06
    Half 1:57:12 8:57 59.14
    20M 3:04:09 9:12 59.64
    Mara 4:05:41 9:23 59.61

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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