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Mon 30th Dec 2024 at 3:15pm by Alun

Run > Steady-State
  • Good
  • cold
  • Time
    37:02
  • Miles
    5.05
  • Min/mi
    7:20
  • Pacing
    95.1%
  • WAVA
    69.54
  • Stride(cm)
    140
  • Cals
    561
  • Watts
    433
  • Cadence
    156
  • BPM
    132
  • %MHR
    75.7
  • B/mi
    966
  • Asc(m)
    52
  • Hillscore
    1
  • Surface
    Mixed

Notes & Comments

37 minutes at 129bpm, ran from Shorne Ridgeway to, around the Shorne Wood parkrun course and back.
Feeling strong. 🏃💪

1) 0.62mi - 4:49(7:46/mi) 116/130bpm [900b/mi] 65cal 452/567W
2) 0.62mi - 4:32(7:18/mi) 128/135bpm [934b/mi] 69cal 436/558W
3) 0.62mi - 4:31(7:15/mi) 132/136bpm [958b/mi] 69cal 427/532W
4) 0.62mi - 4:29(7:13/mi) 136/141bpm [982b/mi] 70cal 459/520W
5) 0.62mi - 4:23(7:04/mi) 135/140bpm [953b/mi] 68cal 424/489W
6) 0.62mi - 4:35(7:22/mi) 136/140bpm [1002b/mi] 71cal 433/526W
7) 0.62mi - 4:35(7:23/mi) 137/143bpm [1011b/mi] 72cal 439/522W
8) 0.62mi - 4:32(7:18/mi) 136/142bpm [993b/mi] 69cal 395/478W
9) 0.08mi - 34(7:16/mi) 131/135bpm [952b/mi] 8cal 400/447W
10) 0mi - 2(9:30/mi) 127/127bpm [1207b/mi] 406/406W
4:49 4:32 4:31 4:29 4:23 4:35 4:35 4:32 34 2

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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 4:49 4:49 7:45 116 51-130 899 158 0-166 452 0-567 14/2
1.24 9:20 4:31 7:18 128 121-135 934 159 150-164 436 340-558 9/11
1.86 13:50 4:30 7:15 132 127-136 957 158 156-164 427 356-532 10/10
2.48 18:18 4:29 7:14 136 131-141 983 157 152-162 459 393-520 11/8
3.10 22:42 4:23 7:04 135 130-140 954 157 154-160 424 339-492 6/12
3.72 27:15 4:34 7:22 136 129-140 1001 154 150-158 433 354-526 10/9
4.34 31:50 4:35 7:23 137 132-143 1011 154 122-158 438 192-522 12/6
4.96 36:22 4:32 7:18 136 130-142 992 153 112-156 396 187-478 2/12
5.04 36:56 34 7:18 131 126-135 957 153 150-156 400 370-447 0/3
5.04 36:57 1 +1 9:58 127 126-127 1266 150 150-150 407 406-408 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    132 avge / 143 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    15 1.4% 7:46

  • Cadence Distribution

    156 avge / 166 max Stride Length: 140cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.7 156 5 36:55 7:19
    Walk 0.3 121 0 6 13:07

  • Power Distribution

    433W (567 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:42 6:49 51.31% More
    800m 3:27 6:56 60.09% More
    1km 4:20 6:58 62.26% More
    Mile 7:08 7:08 64.14% More
    5k 22:23 7:12 69.72% More
    5 miles 36:36 7:19 69.61% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:34 6:34 69.74
    5km 22:03 7:06 70.76
    5M 36:39 7:20 69.52
    10km 46:13 7:26 68.94
    10M 1:16:49 7:41 68.67
    Half 1:42:29 7:49 67.63
    20M 2:41:02 8:03 68.21
    Mara 3:34:51 8:12 68.17

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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