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Mon 11th Nov 2024 at 4:17pm by Abi G

Run > Steady-State
  • Time
    1:10:01
  • Miles
    8.24
  • Min/mi
    8:30
  • Pacing
    91.4%
  • WAVA
    62.68
  • Stride(cm)
    104
  • Cals
    870
  • Watts
    311
  • Cadence
    181
  • BPM
    136
  • %MHR
    73.3
  • B/mi
    1152
  • Asc(m)
    30
  • Surface
    Road

Notes & Comments

Out and back along the canal in Leeds - Up on refresh as NFI

Started in the light but soon got dark.

1) 1mi - 8:47(8:47/mi) 122/137bpm [1071b/mi] 103cal 308/430W
2) 1mi - 8:45(8:45/mi) 137/144bpm [1198b/mi] 110cal 313/431W
3) 1mi - 8:46(8:46/mi) 136/140bpm [1192b/mi] 107cal 305/447W
4) 1mi - 8:37(8:37/mi) 137/141bpm [1181b/mi] 105cal 316/392W
5) 1mi - 8:21(8:21/mi) 136/141bpm [1135b/mi] 100cal 299/367W
6) 1mi - 8:22(8:22/mi) 139/142bpm [1163b/mi] 103cal 308/496W
7) 1mi - 8:28(8:28/mi) 138/140bpm [1169b/mi] 109cal 298/349W
8) 0.5mi - 4:10(8:19/mi) 138/140bpm [1149b/mi] 57cal 307/369W
9) 0.74mi - 5:46(7:49/mi) 142/145bpm [1109b/mi] 76cal 334/560W
8:47 8:45 8:46 8:37 8:21 8:22 8:28 4:10 5:46

Map
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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.
1.00 8:45 8:45 8:45 122 69-137 1067 176 0-182 308 87-430 15/11
2.00 17:30 8:45 8:46 137 132-144 1200 180 176-184 313 280-431 13/11
3.00 26:26 8:56 +1 8:58 136 129-140 1220 179 0-188 306 0-447 14/13
3.99 35:03 8:37 8:37 137 134-141 1182 182 176-186 316 289-392 9/10
4.99 44:04 9:01 +3 9:02 136 127-141 1228 179 0-190 301 0-367 10/13
5.99 52:33 8:29 +1 8:29 139 133-142 1180 181 0-190 308 0-496 18/15
6.99 1:01:01 8:28 8:28 138 135-140 1169 182 172-186 298 235-349 9/18
7.49 1:05:10 4:09 8:19 138 135-140 1149 182 166-188 307 274-369 5/6
8.23 1:10:55 5:45 7:49 142 139-145 1109 182 174-188 334 248-560 9/10
8.23 1:10:56 1 +1 9:54 142 142-142 1405 183 182-184 400 396-403 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 145 max Delete HR Trace

  • Cadence Distribution

    181 avge / 190 max Stride Length: 104cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.5 181 8.2 1:09:57 8:37
    Walk 0.0 114 0 1 9:53
    Still 0.0 - - 2 -
    Pause 1.4 - - 1:01 -

  • Power Distribution

    311W (560 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:39 6:37 57.22% More
    800m 3:46 7:34 54.82% More
    1km 4:46 7:40 56.43% More
    Mile 7:53 7:53 57.93% More
    5k 25:46 8:18 61.98% More
    5 miles 42:27 8:29 61.39% More
    10k 53:17 8:34 61.23% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:29 7:29 61.08
    5km 24:54 8:01 64.14
    5M 41:14 8:15 63.20
    10km 51:55 8:21 62.84
    10M 1:25:58 8:36 62.44
    Half 1:54:27 8:44 61.21
    20M 2:59:14 8:58 61.41
    Mara 3:58:38 9:06 61.02
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