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Sat 21st Dec 2024 at 1:40pm by Alun

Run > Warm Up
  • drizzle
  • breezy
  • Time
    7:59
  • Miles
    0.91
  • Min/mi
    8:46
  • Pacing
    91.2%
  • WAVA
    52.02
  • Stride(cm)
    119
  • Cals
    113
  • Watts
    372
  • Cadence
    154
  • BPM
    134
  • %MHR
    76.9
  • B/mi
    1174
  • Asc(m)
    33
  • Hillscore
    4
  • Surface
    Grass

Notes & Comments

Pre race warm up with a little bit of course recce, soft under foot and very slippery around most of the course if this little bit is anything to go by.
This is going to be brutal!

1) 0.62mi - 5:38(9:05/mi) 133/149bpm [1207b/mi] 79cal 383/522W
2) 0.29mi - 2:21(8:00/mi) 136/147bpm [1087b/mi] 34cal 344/408W
5:38 2:21

Map
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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 30 30 8:05 95 77-111 768 150 110-158 376 37-522 1/4
0.13 1:03 33 8:43 120 113-125 1046 155 154-156 374 355-397 1/0
0.19 1:41 38 10:09 129 125-133 1310 155 152-158 358 278-443 4/1
0.25 2:17 36 9:35 138 134-141 1323 153 150-156 407 307-450 6/0
0.31 2:48 31 8:20 139 137-141 1157 156 152-162 268 221-306 0/7
0.38 3:20 32 8:35 134 132-136 1149 156 154-160 392 280-461 3/0
0.44 3:54 33 8:53 138 137-139 1227 155 154-156 428 410-457 5/0
0.50 4:28 34 9:07 141 139-142 1286 155 152-156 405 386-499 4/0
0.56 5:03 35 9:24 145 142-148 1364 155 154-156 427 397-482 6/0
0.63 5:40 37 9:49 148 146-149 1452 153 150-156 394 337-418 6/0
0.69 6:09 29 7:46 145 143-147 1125 152 150-156 322 274-355 1/5
0.75 6:39 30 8:02 137 133-143 1100 155 152-158 342 321-371 0/3
0.81 7:08 29 7:47 133 132-133 1035 155 154-156 369 329-408 0/5
0.88 7:38 29 7:51 131 130-132 1029 154 152-158 349 315-378 0/5
0.91 7:59 21 8:57 130 129-131 1164 155 146-158 334 312-350 0/4

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    134 avge / 149 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    25 5.2% 9:12
    10 8.8% 10:28

  • Cadence Distribution

    154 avge / 162 max Stride Length: 119cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.6 154 0.9 7:57 8:44
    Walk 0.4 112 0 2 7:46

  • Power Distribution

    372W (522 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:57 7:51 44.61% More
    800m 4:16 8:35 48.54% More
    1km 5:18 8:32 50.83% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:50 8:50 51.85
    5km 29:37 9:32 52.68
    5M 49:14 9:51 51.75
    10km 1:02:06 10:00 51.31
    10M 1:43:14 10:19 51.10
    Half 2:17:44 10:31 50.32
    20M 3:36:24 10:49 50.75
    Mara 4:48:43 11:01 50.73

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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