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Thu 26th Dec 2024 at 8:51am by Alun

Run > Long Run
  • cold
  • Time
    1:23:17
  • Miles
    10.36
  • Min/mi
    8:02
  • Pacing
    88.3%
  • WAVA
    65.73
  • Stride(cm)
    131
  • Cals
    1098
  • Watts
    383
  • Cadence
    152
  • BPM
    122
  • %MHR
    70
  • B/mi
    979
  • Asc(m)
    170
  • Hillscore
    10
  • Surface
    Mixed

Notes & Comments

10½ chatty miles, with Jason, to and around the Shorne Wood parkrun course before running home.
Tired legs to begin with after a few heavy days but the comfortable pace felt good.

1) 0.62mi - 5:11(8:20/mi) 110/122bpm [916b/mi] 65cal 358/428W
2) 0.62mi - 5:09(8:18/mi) 118/126bpm [979b/mi] 69cal 367/438W
3) 0.62mi - 5:05(8:11/mi) 113/128bpm [925b/mi] 62cal 384/478W
4) 0.62mi - 5:04(8:10/mi) 116/123bpm [947b/mi] 65cal 379/464W
5) 0.62mi - 5:04(8:10/mi) 121/130bpm [987b/mi] 67cal 386/484W
6) 0.62mi - 5:16(8:28/mi) 125/129bpm [1059b/mi] 70cal 400/434W
7) 0.62mi - 4:37(7:25/mi) 121/128bpm [898b/mi] 59cal 375/582W
8) 0.62mi - 5:02(8:06/mi) 126/134bpm [1021b/mi] 68cal 408/478W
9) 0.62mi - 5:13(8:23/mi) 130/137bpm [1090b/mi] 72cal 397/442W
10) 0.62mi - 4:59(8:02/mi) 126/130bpm [1012b/mi] 65cal 389/450W
11) 0.62mi - 4:50(7:47/mi) 124/130bpm [965b/mi] 64cal 375/435W
12) 0.62mi - 5:08(8:16/mi) 125/130bpm [1033b/mi] 67cal 379/454W
13) 0.62mi - 4:49(7:45/mi) 120/129bpm [931b/mi] 62cal 363/475W
14) 0.62mi - 4:51(7:48/mi) 121/131bpm [943b/mi] 66cal 383/474W
15) 0.62mi - 5:04(8:09/mi) 130/134bpm [1059b/mi] 69cal 403/444W
16) 0.62mi - 4:36(7:24/mi) 122/132bpm [903b/mi] 60cal 368/420W
17) 0.42mi - 3:20(8:00/mi) 125/128bpm [1000b/mi] 48cal 379/470W
5:11 5:09 5:05 5:04 5:04 5:16 4:37 5:02 5:13 4:59 4:50 5:08 4:49 4:51 5:04 4:36 3:20

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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.
0.50 4:09 4:09 8:19 109 62-122 906 152 86-156 352 43-428 6/13
1.00 8:19 4:10 8:19 118 110-126 981 152 144-154 375 313-438 9/5
1.50 13:03 4:44 +34 9:28 116 84-128 1098 153 146-162 384 141-478 9/8
2.00 17:05 4:02 8:04 114 99-123 919 152 150-158 383 304-464 9/9
2.50 21:10 4:05 8:10 115 107-122 940 152 150-156 370 329-430 5/10
3.00 25:16 4:06 8:12 122 116-130 1001 153 150-160 389 322-484 12/4
3.50 29:28 4:12 8:24 122 113-129 1025 152 150-154 397 363-428 11/1
4.00 33:27 3:59 7:58 124 118-129 989 152 146-154 385 347-582 14/6
4.50 37:11 3:43 7:27 121 114-129 901 154 152-156 389 345-478 2/19
5.00 41:17 4:06 8:13 127 119-134 1043 152 150-156 405 313-472 19/7
5.50 45:31 4:14 8:27 131 124-137 1107 152 150-156 404 339-442 29/0
6.00 49:29 3:59 7:57 124 119-128 986 152 148-154 384 321-450 5/12
6.50 53:30 4:01 8:02 125 120-130 1003 152 150-156 374 296-440 9/9
7.00 57:29 3:59 7:58 125 119-130 997 152 148-154 389 351-454 8/6
7.50 1:01:34 4:05 8:09 124 118-130 1011 152 150-156 375 306-475 8/9
8.00 1:05:26 3:52 7:43 120 112-129 927 152 148-158 357 310-461 6/21
8.50 1:09:19 3:54 7:47 121 113-131 942 152 148-156 378 282-474 7/22
9.00 1:13:21 4:02 8:04 127 115-134 1025 152 150-156 403 349-458 16/7
9.50 1:17:17 3:56 7:51 128 119-132 1006 153 152-156 382 344-440 9/7
10.00 1:21:18 4:01 +20 8:02 121 107-128 973 155 150-160 379 197-420 0/17
10.36 1:24:12 2:54 8:06 125 121-128 1012 154 148-158 378 321-470 5/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    122 avge / 137 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    37 3.7% 8:36
    25 2.4% 8:12
    24 2.1% 8:25
    12 3.2% 8:19

  • Cadence Distribution

    152 avge / 162 max Stride Length: 131cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.9 152 10.4 1:23:15 8:07
    Walk 0.0 98 0 1 17:16
    Still 0.0 - - 2 -
    Pause 1.1 - - 54 -

  • Power Distribution

    383W (582 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:46 7:06 49.34% More
    800m 3:39 7:20 56.78% More
    1km 4:36 7:23 58.75% More
    Mile 7:37 7:37 60.09% More
    5k 24:35 7:55 63.45% More
    5 miles 39:42 7:56 64.19% More
    10k 49:28 7:58 64.42% More
    10 miles 1:21:09 8:07 65.01% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:52 6:52 66.70
    5km 23:01 7:25 67.79
    5M 38:15 7:39 66.61
    10km 48:15 7:46 66.03
    10M 1:20:12 8:01 65.77
    Half 1:47:00 8:10 64.78
    20M 2:48:07 8:24 65.33
    Mara 3:44:19 8:34 65.29

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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