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Thu 14th Nov 2024 at 6:19pm by Alun

Run > Warm Up
  • Time
    18:36
  • Miles
    2.23
  • Min/mi
    8:20
  • Pacing
    84%
  • WAVA
    59.02
  • Stride(cm)
    126
  • Cals
    244
  • Watts
    378
  • Cadence
    152
  • BPM
    121
  • %MHR
    69.6
  • B/mi
    1010
  • Asc(m)
    50
  • Hillscore
    5
  • Surface
    Mixed

Notes & Comments

Pre session warm up from the Garrison, up to and around the Naval Memorial across to Longhill Avenue, back along the lower path and back to the Garrison.
Right leg felt slightly weak to begin with but became more responsive as the run progressed.

1) 0.62mi - 5:25(8:43/mi) 119/128bpm [1037b/mi] 70cal 379/431W
2) 0.62mi - 5:10(8:18/mi) 124/130bpm [1030b/mi] 71cal 373/447W
3) 0.62mi - 5:01(8:05/mi) 123/136bpm [994b/mi] 67cal 388/514W
4) 0.36mi - 3:00(8:17/mi) 116/126bpm [962b/mi] 36cal 350/434W
5:25 5:10 5:01 3:00

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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.
0.06 33 33 8:54 91 63-108 811 153 152-156 353 91-404 2/0
0.13 1:08 35 9:13 113 108-118 1042 152 150-154 362 323-391 1/0
0.19 1:39 31 8:14 120 118-123 988 151 150-152 384 358-405 2/0
0.25 2:12 33 8:47 124 123-126 1089 151 150-152 413 405-424 4/0
0.31 2:45 33 8:50 124 123-126 1096 154 152-156 407 383-431 4/0
0.38 3:18 33 8:43 124 122-125 1080 156 154-158 399 368-413 3/0
0.44 3:50 33 8:40 126 124-127 1093 155 154-156 387 368-413 4/0
0.50 4:24 34 9:09 124 120-128 1134 153 148-156 376 298-414 2/0
0.56 4:56 31 8:20 122 120-123 1017 153 150-156 383 364-431 2/0
0.63 5:26 30 8:08 120 116-124 975 154 152-156 337 302-364 0/3
0.69 5:57 31 8:08 123 122-125 1000 154 152-154 401 360-432 2/0
0.75 6:27 30 7:58 127 125-128 1011 155 154-156 404 385-417 2/0
0.81 6:57 31 8:12 128 128-129 1049 154 152-154 387 375-405 1/0
0.88 7:29 32 8:32 129 128-130 1100 152 152-154 433 410-447 3/0
0.94 8:00 31 8:14 129 128-130 1063 153 152-154 389 372-408 2/0
1.00 8:32 32 8:30 128 124-130 1088 149 148-152 329 246-373 0/3
1.06 9:07 35 9:21 123 122-124 1150 149 118-158 288 175-370 0/7
1.13 9:37 30 8:02 119 116-122 957 152 152-154 365 356-375 0/1
1.19 10:08 30 8:06 118 117-120 956 152 150-154 374 364-387 0/1
1.25 10:38 30 8:02 119 118-124 956 152 152-152 367 362-374 0/2
1.31 11:08 30 7:59 122 121-123 974 151 150-154 378 371-383 0/1
1.38 11:37 29 7:50 121 120-121 948 152 152-152 352 330-370 0/3
1.44 12:05 28 7:35 118 117-121 895 152 150-158 347 319-358 0/4
1.50 12:44 39 10:21 123 118-127 1274 153 150-158 439 329-514 7/1
1.56 13:19 35 9:15 132 128-136 1221 151 148-152 466 397-499 7/0
1.63 13:49 30 7:54 133 127-136 1050 150 150-150 357 339-391 0/1
1.69 14:17 28 7:35 124 120-127 940 152 150-154 368 350-380 0/1
1.75 14:45 28 7:34 120 118-122 908 152 152-152 375 356-385 0/3
1.81 15:13 28 7:24 120 118-122 888 153 152-154 378 371-386 0/2
1.88 15:40 27 7:09 121 119-122 865 154 152-158 386 358-406 0/4
1.94 16:07 28 7:20 120 119-122 881 155 154-156 376 359-392 1/3
2.00 16:37 30 7:59 123 121-126 983 153 146-156 399 359-429 0/2
2.06 17:26 48 +17 12:49 114 109-124 1462 153 142-156 373 178-434 1/1
2.13 18:19 53 +22 14:09 113 104-118 1600 146 66-156 357 30-429 1/2
2.19 18:56 37 9:51 110 104-116 1084 153 152-160 335 236-406 0/1
2.22 19:15 19 8:42 118 115-120 1027 151 146-152 354 346-363 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    121 avge / 136 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    25 2.8% 8:43
    16 9.2% 9:55
    12 2.0% 8:09

  • Cadence Distribution

    152 avge / 160 max Stride Length: 126cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.0 152 2.2 18:28 8:27
    Walk 2.2 73 0 25 2:17:28
    Still 0.3 - - 4 -
    Pause 1.5 - - 17 -

  • Power Distribution

    378W (514 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:49 7:18 47.97% More
    800m 3:50 7:44 53.91% More
    1km 4:57 7:59 54.41% More
    Mile 8:05 8:05 56.62% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:54 7:54 57.97
    5km 26:30 8:32 58.88
    5M 44:03 8:49 57.84
    10km 55:34 8:57 57.34
    10M 1:32:21 9:14 57.12
    Half 2:03:13 9:24 56.25
    20M 3:13:36 9:41 56.73
    Mara 4:18:18 9:52 56.70

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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