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Mon 23rd Dec 2024 at 3:38pm by Alun

Run > Steady-State
  • showers
  • breezy
  • cold
  • Time
    38:32
  • Miles
    4.81
  • Min/mi
    8:01
  • WAVA
    63.57
  • Stride(cm)
    130
  • Cals
    528
  • Watts
    385
  • Cadence
    154
  • BPM
    125
  • %MHR
    71.9
  • B/mi
    1002
  • Asc(m)
    80
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

Run to Tesco Strood (recycling printer cartridges and water filters) and on to Amazing Space to collect Sue's Christmas present before running home. Better than driving, the traffic is appalling!
Feeling okay apart from some stiffness after yesterday's spill...🙄

1) 0.62mi - 4:58(7:59/mi) 112/121bpm [895b/mi] 62cal 344/444W
2) 0.62mi - 4:36(7:25/mi) 116/124bpm [860b/mi] 59cal 330/405W
3) 0.62mi - 4:50(7:47/mi) 123/132bpm [958b/mi] 68cal 377/473W
4) 0.62mi - 4:38(7:27/mi) 125/137bpm [932b/mi] 63cal 382/448W
5) 0.62mi - 4:42(7:34/mi) 131/139bpm [992b/mi] 69cal 423/481W
6) 0.62mi - 5:27(8:46/mi) 136/141bpm [1193b/mi] 81cal 431/495W
7) 0.62mi - 5:29(8:50/mi) 130/135bpm [1148b/mi] 75cal 400/457W
8) 0.28mi - 2:19(8:24/mi) 125/129bpm [1050b/mi] 30cal 370/495W
9) 0.18mi - 1:32(8:27/mi) 125/131bpm [1057b/mi] 21cal 380/495W
4:58 4:36 4:50 4:38 4:42 5:27 5:29 2:19 1:32

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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.
0.62 4:57 4:57 7:59 112 62-121 894 156 82-162 344 50-444 4/23
1.24 9:33 4:36 7:25 116 110-124 860 156 148-162 330 281-405 0/43
1.86 17:16 7:43 +1 12:25 123 80-132 1528 155 0-166 378 0-473 9/9
2.48 30:06 12:50 +1 20:40 125 86-137 2584 158 0-170 384 112-448 3/12
3.10 34:48 4:42 7:34 131 125-139 992 157 152-164 423 352-481 8/10
3.72 40:18 5:30 +1 8:53 136 131-141 1209 151 0-162 432 0-495 38/0
4.34 45:47 5:29 8:50 130 123-135 1148 149 146-152 400 332-457 26/3
4.62 48:05 2:18 8:24 125 120-129 1050 151 148-162 369 266-495 8/4
4.80 49:37 1:32 +1 8:30 125 118-131 1063 150 148-154 381 312-495 1/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    125 avge / 141 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    59 2.2% 8:34

  • Cadence Distribution

    154 avge / 170 max Stride Length: 130cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 60.6 156 3.7 25:42 9:58
    Walk 21.1 148 1.1 12:50 11:32
    Still 0.0 - - 1 -
    Pause 18.3 - - 11:08 -

  • Power Distribution

    385W (495 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:47 7:12 48.63% More
    800m 3:38 7:18 57.03% More
    1km 4:36 7:24 58.70% More
    Mile 7:29 7:29 61.17% More
    5k 33:28 10:46 46.63% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:12 7:12 63.61
    5km 24:10 7:47 64.56
    5M 40:10 8:02 63.44
    10km 50:39 8:09 62.90
    10M 1:24:11 8:25 62.66
    Half 1:52:20 8:35 61.70
    20M 2:56:29 8:49 62.23
    Mara 3:55:29 8:59 62.19

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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