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Sun 1st Dec 2024 at 10:03am by Abi G

Run > Steady-State
  • Time
    40:00
  • Miles
    4.34
  • Min/mi
    9:13
  • WAVA
    56.24
  • Stride(cm)
    97
  • Cals
    489
  • Watts
    326
  • Cadence
    180
  • BPM
    128
  • %MHR
    69.5
  • B/mi
    1184
  • Asc(m)
    110
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

RR U18’s Session with Alexa 💚 and Frankie 🐕‍🦺

Started raining as soon as we got out of the car.

Warm up loop
2 easy, 4 effort x 4 Out and back up and around Beacon Hill.

1) 1mi - 9:31(9:31/mi) 122/141bpm [1160b/mi] 110cal 296/471W
2) 0.04mi - 25(10:16/mi) 114/128bpm [1169b/mi] 5cal 288/330W
3) 0.2mi - 2:02(10:09/mi) 101/120bpm [1026b/mi] 19cal 348/464W
4) 0.46mi - 4:02(8:51/mi) 131/151bpm [1160b/mi] 53cal 371/495W
5) 0.2mi - 2:08(10:25/mi) 133/144bpm [1386b/mi] 27cal 269/414W
6) 0.48mi - 3:55(8:09/mi) 127/134bpm [1034b/mi] 48cal 293/376W
7) 0.35mi - 4:01(11:32/mi) 122/132bpm [1406b/mi] 43cal 286/508W
8) 0.2mi - 2:06(10:30/mi) 138/144bpm [1448b/mi] 27cal 280/412W
9) 0.54mi - 4:05(7:37/mi) 144/147bpm [1096b/mi] 58cal 323/492W
10) 0.87mi - 7:46(8:55/mi) 136/151bpm [1212b/mi] 99cal 302/466W
9:31 25 2:02 4:02 2:08 3:55 4:01 2:06 4:05 7:46

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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 10:07 10:07 +3 10:07 122 65-141 1234 170 0-194 298 0-471 37/35
1.04 21:22 11:16 +1 4:43:42 113 65-129 32059 158 0-182 290 0-330 0/2
1.24 23:25 2:03 10:12 101 63-120 1030 170 0-184 348 0-464 16/1
1.69 27:27 4:02 8:52 131 118-151 1161 184 176-190 371 270-495 24/5
1.90 29:34 2:08 10:26 133 118-144 1388 155 0-190 267 0-414 5/7
2.38 33:29 3:55 8:07 127 120-134 1031 177 0-214 293 0-376 2/30
2.73 37:30 4:01 11:33 122 111-132 1410 134 0-190 286 0-508 28/3
2.93 39:35 2:06 10:30 138 130-144 1448 158 0-186 278 0-412 7/4
3.46 43:43 4:07 7:42 144 136-147 1108 181 0-192 323 0-492 5/27
4.33 54:47 11:04 +3 12:44 136 94-151 1732 174 0-188 303 0-466 20/29

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    128 avge / 151 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    31 3.4% 10:16
    23 4.1% 9:48
    16 3.8% 9:46
    14 7.1% 11:00
    13 6.5% 9:09

  • Cadence Distribution

    180 avge / 214 max Stride Length: 97cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 76.9 180 4.3 38:46 12:29
    Walk 1.2 101 0 49 20:23
    Still 0.6 - - 25 -
    Pause 21.3 - - 14:50 -

  • Power Distribution

    326W (508 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:51 7:28 50.66% More
    800m 3:45 7:32 55.07% More
    1km 4:57 7:57 54.35% More
    Mile 8:21 8:21 54.77% More
    5k 31:31 10:09 50.68% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:26 8:26 54.20
    5km 28:04 9:02 56.90
    5M 46:29 9:18 56.06
    10km 58:31 9:25 55.75
    10M 1:36:54 9:41 55.40
    Half 2:09:01 9:51 54.30
    20M 3:22:02 10:06 54.48
    Mara 4:28:59 10:16 54.14
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