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Tue 24th Dec 2024 at 11:37am by Alun

Run > Warm Down
  • Time
    11:12
  • Miles
    1.31
  • Min/mi
    8:33
  • Pacing
    91.4%
  • WAVA
    55.38
  • Stride(cm)
    125
  • Cals
    153
  • Watts
    360
  • Cadence
    151
  • BPM
    129
  • %MHR
    74.4
  • B/mi
    1107
  • Asc(m)
    17
  • Surface
    Grass

Notes & Comments

Post session warm down.

1) 0.62mi - 5:17(8:30/mi) 127/137bpm [1080b/mi] 71cal 365/472W
2) 0.62mi - 5:20(8:35/mi) 132/138bpm [1133b/mi] 74cal 355/475W
3) 0.07mi - 35(8:26/mi) 131/133bpm [1105b/mi] 8cal 356/364W
5:17 5:20 35

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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 31 31 8:19 105 89-117 873 146 110-156 326 100-424 0/1
0.13 1:04 33 8:41 124 117-131 1076 154 152-156 402 368-472 3/1
0.19 1:34 31 8:12 132 131-133 1082 152 152-152 352 324-400 0/2
0.25 2:03 28 7:32 131 130-132 988 154 150-156 335 321-355 0/2
0.31 2:28 26 6:52 131 130-132 900 156 152-158 370 348-390 0/3
0.38 3:00 32 8:30 128 125-133 1087 151 150-154 357 330-388 1/0
0.44 3:34 33 8:55 129 128-130 1150 150 148-152 396 374-433 2/0
0.50 4:07 33 8:48 129 127-131 1135 149 148-152 366 326-414 0/2
0.56 4:42 35 9:22 128 126-131 1199 150 148-152 347 318-414 4/0
0.63 5:19 37 9:48 135 131-137 1323 149 148-152 396 319-460 2/1
0.69 5:56 37 +4 9:50 135 129-137 1327 150 146-152 307 159-375 0/3
0.75 6:25 29 7:48 127 126-129 991 151 150-152 351 335-364 0/4
0.81 6:56 31 8:12 126 124-127 1033 149 148-150 342 335-354 0/3
0.88 7:26 30 8:04 128 126-130 1033 151 150-154 367 356-382 1/0
0.94 7:58 33 8:42 132 129-135 1148 152 152-154 401 376-426 2/0
1.00 8:29 31 8:14 136 134-138 1120 150 150-152 362 342-394 1/1
1.06 9:06 37 9:52 133 132-136 1311 150 148-152 402 343-475 4/0
1.13 9:40 33 8:55 137 135-138 1222 149 148-152 375 343-436 1/0
1.19 10:12 32 8:29 132 129-136 1120 149 146-154 311 288-343 0/4
1.25 10:44 33 8:43 129 127-130 1124 150 150-152 341 319-364 1/0
1.31 11:17 33 8:43 132 130-133 1150 149 144-150 355 305-363 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    129 avge / 138 max Delete HR Trace

  • Cadence Distribution

    151 avge / 158 max Stride Length: 125cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.5 150 1.3 11:07 8:35
    Walk 0.9 110 0 6 9:35
    Pause 0.6 - - 4 -

  • Power Distribution

    360W (475 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:56 7:45 45.15% More
    800m 4:05 8:12 50.80% More
    1km 5:16 8:28 51.27% More
    Mile 8:29 8:29 54.03% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:24 8:24 54.52
    5km 28:10 9:04 55.39
    5M 46:49 9:22 54.42
    10km 59:03 9:30 53.96
    10M 1:38:09 9:49 53.74
    Half 2:10:57 10:00 52.93
    20M 3:25:44 10:17 53.39
    Mara 4:34:30 10:29 53.35

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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