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Wed 13th Nov 2024 at 12:49pm by Mark J 🇳🇿

Run > Strides
  • Time
    32:14
  • Miles
    4.04
  • Min/mi
    7:59
  • Pacing
    81.3%
  • WAVA
    63.04
  • Stride(cm)
    120
  • Cals
    415
  • Watts
    251
  • Cadence
    168
  • BPM
    140
  • %MHR
    81.3
  • B/mi
    1116
  • Asc(m)
    40
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

10 x 200m strides with 1 minute recoveries.

Tough session. Was it due to still being ill. It being hot. Or just a hard session. Perhaps a combination thereof. Anyway, got it done and comfortably within target range. Can't say it was fun though.

Aches and pains: Right Piriformis 1

Shoes: Brooks Glycerin 20

1) 0.03km - 23(11:24/km) 85/97bpm [968b/km] 2cal 58/W 5.27/10.75kmph
2) 0.2km - 40(3:19/km) 116/130bpm [385b/km] 7cal 337/W 18.09/18.56kmph
3) 0.18km - 1:00(5:42/km) 132/135bpm [752b/km] 12cal 222/W 10.53/18kmph
4) 0.2km - 42(3:29/km) 137/144bpm [477b/km] 9cal 354/W 17.22/17.82kmph
5) 0.17km - 1:00(5:51/km) 141/144bpm [824b/km] 13cal 215/W 10.26/15.93kmph
6) 0.2km - 42(3:31/km) 140/145bpm [492b/km] 9cal 332/W 17.07/18kmph
7) 0.19km - 1:00(5:22/km) 142/146bpm [763b/km] 13cal 242/W 11.17/17.14kmph
8) 0.2km - 42(3:30/km) 142/149bpm [497b/km] 9cal 333/W 17.15/17.47kmph
9) 0.17km - 1:00(5:43/km) 145/150bpm [829b/km] 14cal 223/W 10.49/17.65kmph
10) 0.2km - 41(3:27/km) 142/150bpm [489b/km] 9cal 329/W 17.42/18kmph
11) 0.17km - 1:00(6:00/km) 147/151bpm [881b/km] 14cal 219/W 10.01/17.65kmph
12) 0.2km - 42(3:28/km) 145/150bpm [504b/km] 9cal 312/W 17.27/17.82kmph
13) 0.18km - 1:00(5:27/km) 148/151bpm [807b/km] 14cal 235/W 11/17.65kmph
14) 0.2km - 40(3:22/km) 146/151bpm [493b/km] 9cal 326/W 17.78/18.18kmph
15) 0.18km - 1:00(5:43/km) 149/153bpm [851b/km] 14cal 229/W 10.5/18.27kmph
16) 0.2km - 42(3:30/km) 146/150bpm [512b/km] 10cal 319/W 17.11/17.47kmph
17) 0.18km - 1:00(5:35/km) 146/151bpm [815b/km] 14cal 223/W 10.75/17.39kmph
18) 0.2km - 42(3:28/km) 146/151bpm [505b/km] 10cal 315/W 17.34/17.31kmph
19) 0.18km - 1:00(5:31/km) 149/152bpm [822b/km] 14cal 230/W 10.88/17.31kmph
20) 0.2km - 42(3:32/km) 149/155bpm [527b/km] 10cal 323/W 16.98/17.65kmph
21) 0.17km - 1:00(5:50/km) 151/155bpm [880b/km] 14cal 228/W 10.3/17.56kmph
22) 1.85km - 10:00(5:24/km) 137/145bpm [739b/km] 124cal 234/W 11.12/12.95kmph
23) 0.86km - 4:56(5:46/km) 138/141bpm [796b/km] 62cal 230/W 10.41/11.36kmph
23 40 1:00 42 1:00 42 1:00 42 1:00 41 1:00 42 1:00 40 1:00 42 1:00 42 1:00 42 1:00 10:00 4:56
Bowman 🇸🇪
It got done :)
Jaks
Well done 👏
geordiegirl
Sounds like an all 3 contributing. Well done.
riggys99
Well run like GG said probably all 3
Mark J 🇳🇿
Thanks all. Easy run tomorrow.

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.
0.02 24 24 19:15 83 -99 1597 44 0-166 56 -218 12/0
0.14 1:03 38 5:18 117 99-130 620 180 166-184 345 215-388 1/1
0.25 2:03 1:00 9:18 132 129-135 1228 165 160-182 224 187-370 1/2
0.37 2:43 40 5:30 137 129-144 754 181 164-186 355 214-396 4/3
0.47 3:43 1:00 9:38 141 135-144 1358 161 158-180 217 179-385 1/1
0.60 4:23 40 5:32 140 135-145 775 180 164-184 332 205-382 1/2
0.71 5:23 1:00 8:47 142 137-146 1248 165 154-180 243 219-357 2/2
0.83 6:04 40 5:33 142 136-149 789 181 166-182 333 224-371 2/1
0.94 7:04 1:00 9:21 145 135-150 1356 163 158-180 224 170-359 0/1
1.06 7:44 40 5:28 142 134-150 777 180 164-184 329 194-366 2/2
1.16 8:44 1:00 9:40 147 142-151 1421 163 160-182 221 179-358 1/0
1.29 9:25 41 5:33 145 141-150 806 180 162-184 310 191-361 0/2
1.40 10:25 1:00 8:54 148 142-151 1317 164 162-182 236 197-344 1/0
1.52 11:05 40 5:22 146 142-151 783 183 166-184 324 206-369 0/1
1.63 12:05 1:00 9:11 149 145-153 1368 164 158-184 231 194-370 1/0
1.76 12:47 42 5:39 146 144-150 824 181 164-186 317 201-354 0/0
1.87 13:47 1:00 9:01 146 139-151 1316 164 158-182 225 182-354 0/1
1.99 14:27 41 5:30 146 144-151 804 181 166-184 315 205-362 2/1
2.10 15:28 1:00 9:01 149 145-152 1343 165 160-182 231 172-367 1/2
2.22 16:09 41 5:34 149 145-155 830 183 166-186 324 223-368 2/0
2.33 17:08 59 9:27 151 145-155 1427 164 158-184 227 183-374 1/1
3.48 27:14 10:06 +1 8:46 137 131-145 1202 166 162-170 233 0-290 23/5
4.01 32:05 4:51 +1 9:12 138 135-140 1270 165 84-168 231 180-255 13/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 155 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    12 1.6% 9:14

  • Cadence Distribution

    168 avge / 186 max Stride Length: 120cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.4 168 4 32:06 7:57
    Walk 0.2 109 0 4 21:30
    Still 0.4 - - 7 -

  • Power Distribution

    251W (396 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:43 6:53 50.48% More
    800m 3:30 7:03 58.62% More
    1km 4:15 6:51 62.84% More
    Mile 7:05 7:05 64.19% More
    5k 23:30 7:34 65.83% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:20 7:20 61.93
    5km 24:24 7:51 63.40
    5M 40:24 8:05 62.52
    10km 50:52 8:11 62.07
    10M 1:24:15 8:26 62.03
    Half 1:52:10 8:34 61.22
    20M 2:55:39 8:47 61.95
    Mara 3:53:51 8:56 62.04

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