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Sun 22nd Dec 2024 at 9:40am by Alun

Run > Medium Long Run
  • breezy
  • cold
  • Time
    1:12:09
  • Miles
    8.60
  • Min/mi
    8:23
  • Pacing
    84.9%
  • WAVA
    62.39
  • Stride(cm)
    127
  • Cals
    951
  • Watts
    384
  • Cadence
    151
  • BPM
    123
  • %MHR
    71
  • B/mi
    1036
  • Asc(m)
    131
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

Easy paced chatty miles with abigail royden​, Jacques Cunningham-Marsh​ and Barry Royden​ (until the bottom of Maidstone Road), channeling my inner Gareth Williams​ when hitting the deck after the Ito Way underpass.
Not feeling too bad after yesterday's race, even had enough to chase the sandbagger up Montrose Avenue...🤣

1) 0.62mi - 5:20(8:36/mi) 112/122bpm [963b/mi] 66cal 362/428W
2) 0.62mi - 4:58(7:59/mi) 113/118bpm [902b/mi] 63cal 358/394W
3) 0.62mi - 5:50(9:23/mi) 114/122bpm [1069b/mi] 71cal 316/589W
4) 0.62mi - 4:54(7:54/mi) 119/125bpm [940b/mi] 65cal 362/424W
5) 0.62mi - 4:59(8:02/mi) 117/126bpm [940b/mi] 63cal 350/424W
6) 0.62mi - 5:06(8:13/mi) 118/130bpm [969b/mi] 63cal 348/435W
7) 0.62mi - 4:57(7:59/mi) 122/127bpm [973b/mi] 66cal 368/436W
8) 0.62mi - 5:13(8:24/mi) 126/132bpm [1059b/mi] 69cal 396/456W
9) 0.62mi - 5:14(8:25/mi) 126/133bpm [1061b/mi] 69cal 400/495W
10) 0.62mi - 5:23(8:39/mi) 124/134bpm [1073b/mi] 69cal 383/464W
11) 0.62mi - 5:14(8:26/mi) 134/138bpm [1130b/mi] 75cal 418/497W
12) 0.62mi - 5:13(8:24/mi) 130/138bpm [1093b/mi] 71cal 412/543W
13) 0.62mi - 5:27(8:47/mi) 136/143bpm [1194b/mi] 77cal 417/502W
14) 0.53mi - 4:19(8:12/mi) 139/148bpm [1141b/mi] 64cal 430/544W
5:20 4:58 5:50 4:54 4:59 5:06 4:57 5:13 5:14 5:23 5:14 5:13 5:27 4:19

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.
0.25 2:10 2:10 8:38 101 55-117 872 153 76-156 360 29-425 7/1
0.50 4:18 2:09 8:35 119 116-122 1021 153 150-156 367 309-428 7/1
0.75 6:21 2:03 8:10 117 113-121 956 153 152-154 353 311-394 3/10
1.00 8:20 1:59 7:57 112 110-113 890 153 150-156 368 336-394 1/12
1.25 10:21 2:01 8:05 113 111-115 913 153 146-160 351 296-392 1/8
1.50 12:24 2:03 8:11 115 114-119 941 152 150-156 364 284-505 6/7
1.75 15:14 2:50 11:20 112 102-121 1269 151 72-196 354 175-589 2/3
2.00 17:12 1:58 7:52 120 113-125 945 153 148-156 379 338-401 2/5
2.25 19:10 1:58 7:53 119 113-124 939 152 150-154 357 315-424 1/9
2.50 21:09 1:58 7:53 119 113-123 939 151 150-156 353 315-417 3/7
2.75 23:07 1:58 7:52 116 111-123 912 152 148-154 361 309-424 3/9
3.00 25:09 2:03 8:11 117 112-126 957 150 130-154 334 258-370 2/11
3.25 27:28 2:19 +9 9:16 118 112-124 1094 151 146-156 346 129-415 3/8
3.50 29:27 1:59 7:55 113 108-118 895 150 148-152 347 324-423 0/10
3.75 31:26 1:59 7:55 124 115-130 982 152 150-154 382 344-435 5/1
4.00 33:25 1:59 7:55 124 122-127 982 152 150-160 380 325-426 5/11
4.25 35:25 2:01 8:02 120 116-124 965 152 148-160 344 202-418 3/10
4.50 37:27 2:02 8:08 126 120-132 1025 151 150-154 411 358-456 5/2
4.75 39:31 2:04 8:16 126 120-131 1041 151 150-154 409 375-438 4/5
5.00 41:43 2:12 +2 8:49 124 114-131 1092 152 144-160 388 201-464 4/5
5.25 43:49 2:05 8:22 129 122-133 1079 152 150-156 401 328-495 4/8
5.50 45:54 2:05 8:19 122 118-127 1014 151 148-154 391 338-455 7/3
5.75 48:13 2:19 9:16 126 116-130 1168 146 88-166 368 161-479 6/10
6.00 50:16 2:03 8:13 118 115-126 969 149 146-154 394 318-464 6/8
6.25 52:24 2:09 8:35 131 126-138 1124 149 148-156 412 370-447 11/1
6.50 54:34 2:09 8:38 136 133-138 1174 151 148-158 435 386-497 12/2
6.75 56:39 2:05 8:19 134 131-137 1114 152 148-156 408 378-458 6/4
7.00 58:39 2:00 8:00 130 127-134 1041 151 150-154 399 360-444 5/9
7.25 1:00:47 2:08 8:32 132 128-138 1126 150 148-154 422 361-543 11/4
7.50 1:02:56 2:10 8:38 130 124-137 1123 149 146-152 413 328-503 9/6
7.75 1:05:06 2:10 8:39 134 131-138 1159 150 148-154 397 326-469 10/2
8.00 1:07:20 2:14 8:56 138 132-143 1233 149 148-152 433 378-502 17/0
8.25 1:09:31 2:11 8:44 138 133-141 1206 150 146-154 411 359-444 11/1
8.50 1:11:29 1:58 7:51 139 132-148 1092 153 148-168 446 355-544 13/1
8.60 1:12:20 51 8:17 143 140-144 1185 152 148-154 426 369-492 3/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    123 avge / 148 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    43 3.1% 8:30
    29 2.3% 8:33
    14 2.3% 8:46
    13 1.8% 8:35

  • Cadence Distribution

    151 avge / 196 max Stride Length: 127cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 84.5 151 7.5 1:01:07 8:13
    Walk 14.1 146 1.1 10:15 8:55
    Still 1.1 - - 47 -
    Pause 0.3 - - 11 -

  • Power Distribution

    384W (589 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:55 7:44 45.26% More
    800m 3:53 7:48 53.39% More
    1km 4:52 7:50 55.40% More
    Mile 7:51 7:51 58.33% More
    5k 25:06 8:05 62.16% More
    5 miles 41:22 8:16 61.60% More
    10k 51:39 8:19 61.69% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:15 7:15 63.17
    5km 24:19 7:50 64.16
    5M 40:26 8:05 63.02
    10km 51:00 8:12 62.47
    10M 1:24:46 8:29 62.23
    Half 1:53:05 8:38 61.29
    20M 2:57:41 8:53 61.81
    Mara 3:57:04 9:03 61.78

Photos


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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