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Tue 31st Dec 2024 at 10:19am by Alun

Run > Warm Up
  • showers
  • breezy
  • Time
    16:22
  • Miles
    1.87
  • Min/mi
    8:45
  • Pacing
    94.3%
  • WAVA
    55.75
  • Stride(cm)
    120
  • Cals
    203
  • Watts
    356
  • Cadence
    153
  • BPM
    112
  • %MHR
    64.3
  • B/mi
    979
  • Asc(m)
    32
  • Hillscore
    1
  • Surface
    Grass

Notes & Comments

Pre session warm up, first lap with Vanessa and Jason, the second solo. Quite slippery in places, heavy showers rattling through.. 🌧️🏃

1) 0.62mi - 5:31(8:53/mi) 103/119bpm [914b/mi] 62cal 333/428W
2) 0.62mi - 5:32(8:54/mi) 117/122bpm [1041b/mi] 73cal 369/441W
3) 0.62mi - 5:14(8:25/mi) 116/127bpm [977b/mi] 67cal 365/476W
4) 0.01mi - 5(10:01/mi) 121/122bpm [1212b/mi] 1cal 362/374W
5:31 5:32 5:14 5

Map
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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.
0.06 33 33 8:44 81 55-97 707 157 156-162 357 147-424 0/1
0.13 1:10 37 9:52 108 97-115 1065 153 152-156 387 351-428 3/0
0.19 1:43 34 8:57 116 114-118 1038 151 150-152 364 313-397 3/0
0.25 2:17 33 8:56 115 112-119 1027 151 150-152 317 312-323 0/0
0.31 2:50 33 8:53 108 105-113 959 151 150-152 327 320-331 0/0
0.38 3:24 34 8:57 102 100-105 913 151 150-154 312 290-325 0/2
0.44 3:56 32 8:33 97 94-100 829 151 150-160 290 277-297 0/4
0.50 4:27 32 8:29 99 95-101 839 152 150-158 311 288-318 0/4
0.56 4:59 32 8:32 99 97-101 845 152 150-154 309 299-323 0/4
0.63 5:33 33 8:50 106 101-110 936 152 152-154 361 324-389 1/0
0.69 6:07 34 9:11 112 110-113 1029 152 150-154 397 337-427 3/0
0.75 6:41 34 9:11 113 110-116 1039 154 152-162 329 277-369 1/1
0.81 7:18 36 9:37 116 115-118 1115 154 152-156 374 331-425 2/1
0.88 7:52 34 9:11 120 117-121 1103 155 152-160 390 341-432 3/0
0.94 8:25 33 8:52 119 117-121 1056 154 152-156 347 333-366 1/0
1.00 8:58 32 8:37 115 113-117 991 154 154-154 360 343-373 1/0
1.06 9:32 35 9:17 116 112-120 1077 154 152-156 406 359-441 2/0
1.13 10:04 32 8:24 121 119-122 1017 153 152-154 396 363-427 4/0
1.19 10:35 31 8:16 119 116-121 984 153 152-154 338 328-353 1/1
1.25 11:06 31 8:12 117 116-118 960 153 152-154 343 338-348 0/1
1.31 11:37 31 8:17 115 111-118 954 155 152-160 333 285-349 0/2
1.38 12:06 29 7:43 110 107-111 848 156 154-174 309 270-329 0/5
1.44 12:34 29 7:38 109 107-113 831 158 154-168 332 318-357 0/4
1.50 13:06 31 8:19 107 105-108 891 153 152-156 337 327-351 0/4
1.56 13:36 31 8:11 110 105-115 899 153 152-156 386 339-434 2/0
1.63 14:09 32 8:38 117 115-118 1010 152 152-152 431 378-476 2/0
1.69 14:41 32 8:36 120 118-121 1033 153 152-158 342 256-386 2/2
1.75 15:16 35 9:16 122 120-124 1130 153 152-154 398 354-440 4/0
1.81 15:49 34 8:58 126 122-127 1129 152 150-154 394 346-446 2/0
1.87 16:21 32 8:59 123 121-124 1105 152 148-154 373 351-391 2/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    112 avge / 127 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    14 2.3% 9:00

  • Cadence Distribution

    153 avge / 174 max Stride Length: 120cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 88.2 153 1.7 14:25 8:44
    Walk 11.8 149 0.2 1:56 8:49

  • Power Distribution

    356W (476 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:57 7:52 44.53% More
    800m 4:02 8:07 51.31% More
    1km 5:06 8:13 52.83% More
    Mile 8:30 8:30 53.87% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:23 8:23 54.63
    5km 28:09 9:04 55.43
    5M 46:47 9:21 54.46
    10km 59:00 9:30 54.00
    10M 1:38:04 9:48 53.79
    Half 2:10:51 9:59 52.97
    20M 3:25:35 10:17 53.43
    Mara 4:34:18 10:28 53.39

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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