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Sun 8th Dec 2024 at 10:16am by Flatlander

Run > Recovery Run
  • rain
  • v windy
  • cold
  • Time
    16:02
  • Miles
    1.50
  • Min/mi
    10:41
  • Pacing
    92.4%
  • WAVA
    49.95
  • Stride(cm)
    90
  • Cals
    148
  • Watts
    216
  • Cadence
    167
  • BPM
    148
  • %MHR
    82.3
  • B/mi
    1583
  • Asc(m)
    7
  • Surface
    Road

Notes & Comments

Same route as yesterday. Sheltered from the worst of the wind.
Very windy, 45mph, and the nominal 6C felt like 2C in the wind. Not as windy as forecast (55mph) yesterday for this morning.
Rain, varying between heavy and light.
Used a higher L knee and heel lift, which somehow helped to reduce

1) 0.8mi - 8:40(10:52/mi) 142/153bpm [1543b/mi] 78cal 215/253W

Brief stop to put up my hood when a spell of heavy rain arrived.
2) 0.45mi - 4:47(10:31/mi) 153/157bpm [1609b/mi] 45cal 212/281W
3) 0.25mi - 2:34(10:25/mi) 159/161bpm [1656b/mi] 25cal 219/232W
8:40 4:47 2:34
Festive Flier
Well done for braving the weather again.

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.
0.80 8:42 8:42 +1 10:53 142 99-153 1546 166 0-172 215 64-253 19/13
1.25 13:41 5:00 +1 11:00 153 146-157 1684 164 0-172 213 0-281 7/11
1.50 16:16 2:35 +1 10:32 159 156-161 1674 167 162-170 219 207-232 5/5

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    148 avge / 161 max Delete HR Trace

  • Cadence Distribution

    167 avge / 172 max Stride Length: 90cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.5 166 1.5 16:02 10:52
    Pause 1.5 - - 15 -

  • Power Distribution

    216W (281 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:34 10:19 38.32% More
    800m 5:12 10:28 44.37% More
    1km 6:30 10:28 46.23% More
    Mile 10:51 10:51 47.05% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:26 10:26 48.96
    5km 34:42 11:10 50.25
    5M 57:27 11:29 49.66
    10km 1:12:20 11:38 49.41
    10M 1:59:47 11:59 49.54
    Half 2:39:28 12:10 48.97
    20M 4:09:43 12:29 49.56
    Mara 5:32:29 12:41 49.63

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