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Tue 12th Nov 2024 at 10:54am by CtrlAlzShift

Run > Steady-State
  • cold
  • Time
    49:24
  • Miles
    5.27
  • Min/mi
    9:22
  • Pacing
    86.8%
  • WAVA
    64.18
  • Stride(cm)
    97
  • Cals
    646
  • Watts
    331
  • Cadence
    177
  • BPM
    119
  • %MHR
    77
  • B/mi
    1119
  • Asc(m)
    56
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Comfortable, with a bit of work on the climbs and a few strides at the end.

The strides were to test last week's glute niggle. Not flat out, but it felt OK. Might still avoid interval training this week though.

1) 1mi - 9:45(9:45/mi) 109/116bpm [1063b/mi] 120cal 306/357W
2) 1mi - 9:30(9:30/mi) 117/124bpm [1112b/mi] 122cal 309/371W
3) 1mi - 9:19(9:19/mi) 122/127bpm [1136b/mi] 126cal 333/422W
4) 1mi - 9:48(9:48/mi) 124/134bpm [1214b/mi] 130cal 337/414W
5) 1mi - 8:45(8:45/mi) 124/134bpm [1085b/mi] 116cal 323/400W
6) 0.27mi - 2:17(8:27/mi) 126/129bpm [1064b/mi] 32cal 346/422W
9:45 9:30 9:19 9:48 8:45 2:17

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 2:29 2:29 9:56 101 71-109 1003 168 114-228 300 113-335 2/3
0.50 4:56 2:27 9:49 109 107-113 1071 171 168-174 305 275-337 2/2
0.75 7:20 2:24 9:36 112 111-115 1074 172 168-174 305 290-334 1/2
1.00 9:45 2:25 9:39 115 113-116 1109 173 166-176 315 297-357 3/2
1.25 12:05 2:20 9:20 115 113-120 1073 175 172-176 326 298-371 2/3
1.50 14:26 2:21 9:24 122 119-124 1147 175 172-176 330 306-362 6/0
1.75 16:41 2:15 9:00 118 115-120 1061 175 172-176 309 297-323 0/5
2.00 19:15 2:34 10:17 113 105-117 1161 175 166-178 323 287-346 1/4
2.25 21:36 2:21 9:23 121 117-127 1135 175 174-176 364 316-422 6/1
2.50 24:08 2:32 10:09 120 117-127 1218 176 170-178 334 299-409 5/2
2.75 26:24 2:16 9:04 125 121-127 1133 179 172-184 352 326-392 5/1
3.00 28:34 2:10 8:39 123 119-125 1065 182 174-184 323 307-347 1/5
3.25 30:48 2:14 8:58 120 117-128 1076 181 174-184 353 313-414 4/5
3.50 33:36 2:48 11:11 123 98-129 1375 179 166-184 339 316-371 5/1
3.75 35:52 2:16 9:03 120 101-128 1086 181 176-186 365 320-400 3/1
4.00 38:21 2:30 9:59 132 128-134 1317 178 174-180 376 342-406 16/0
4.25 40:39 2:18 9:10 130 123-134 1192 179 176-184 317 286-354 7/3
4.50 42:50 2:11 8:45 123 120-125 1077 183 178-188 328 293-370 2/4
4.75 45:02 2:12 8:47 123 116-127 1081 182 156-192 324 262-400 2/10
5.00 47:07 2:04 8:18 119 116-125 987 184 174-214 322 278-373 0/12
5.25 49:13 2:06 8:26 126 124-129 1062 186 158-228 344 256-422 1/4
5.27 49:24 11 9:13 128 127-129 1179 190 170-214 376 342-410 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    119 avge / 134 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    26 3.2% 9:39

  • Cadence Distribution

    177 avge / 228 max Stride Length: 97cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.1 177 5.3 48:29 9:12
    Walk 0.1 114 0 2 11:31
    Still 1.8 - - 53 -

  • Power Distribution

    331W (422 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:00 8:04 52.99% More
    800m 4:09 8:20 59.27% More
    1km 5:13 8:24 61.25% More
    Mile 8:33 8:33 63.16% More
    5k 28:38 9:13 64.39% More
    5 miles 46:42 9:20 64.30% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:29 8:29 63.64
    5km 28:13 9:05 65.34
    5M 46:43 9:21 64.29
    10km 58:49 9:28 63.82
    10M 1:37:25 9:45 64.05
    Half 2:09:42 9:54 63.35
    20M 3:23:06 10:09 64.13
    Mara 4:30:24 10:19 64.20
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