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Tue 7th Jan 2025 at 5:56pm by Alun

Run > Easy
  • cold
  • Time
    30:57
  • Miles
    3.82
  • Min/mi
    8:06
  • Pacing
    92.7%
  • WAVA
    62.48
  • Stride(cm)
    130
  • Cals
    447
  • Watts
    395
  • Cadence
    153
  • BPM
    129
  • %MHR
    73.9
  • B/mi
    1042
  • Asc(m)
    63
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Week 1, day 1 (delayed) of this year's marathon block.
First run since New Year's Day because of back spasms, still a bit tight but definitely going in the right direction.
Will continue tomorrow if there's no reaction to this afternoon's run.

1) 0.62mi - 4:56(7:56/mi) 122/133bpm [967b/mi] 69cal 374/448W
2) 0.62mi - 4:53(7:52/mi) 129/135bpm [1014b/mi] 72cal 374/471W
3) 0.62mi - 4:59(8:01/mi) 127/136bpm [1019b/mi] 71cal 414/508W
4) 0.62mi - 5:23(8:40/mi) 131/137bpm [1134b/mi] 77cal 418/460W
5) 0.62mi - 5:11(8:20/mi) 131/138bpm [1092b/mi] 76cal 409/459W
6) 0.61mi - 4:39(7:37/mi) 132/138bpm [1005b/mi] 69cal 390/495W
7) 0.1mi - 57(9:17/mi) 129/136bpm [1197b/mi] 13cal 345/397W
4:56 4:53 4:59 5:23 5:11 4:39 57

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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 4:55 4:55 7:55 122 77-133 966 159 74-174 374 27-448 10/15
1.24 9:47 4:52 7:52 129 122-135 1014 155 150-162 374 272-471 7/21
1.86 14:46 4:58 8:01 127 120-136 1019 153 150-156 414 343-508 14/17
2.48 20:08 5:22 8:39 131 127-137 1134 149 146-154 418 372-460 23/4
3.10 25:18 5:10 8:21 131 126-138 1093 149 0-214 409 89-459 17/11
3.71 29:56 4:38 7:37 132 127-138 1005 153 146-158 390 355-495 6/10
3.81 30:53 57 +1 9:25 129 122-136 1215 147 136-150 346 255-403 1/3

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    129 avge / 138 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    35 3.5% 8:53
    16 1.8% 8:33

  • Cadence Distribution

    153 avge / 214 max Stride Length: 130cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 67.7 155 2.7 20:58 7:50
    Walk 32.2 148 1.1 9:58 8:43
    Still 0.1 - - 1 -

  • Power Distribution

    395W (508 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:48 7:16 48.15% More
    800m 3:40 7:22 56.54% More
    1km 4:38 7:27 58.26% More
    Mile 7:48 7:48 58.75% More
    5k 25:06 8:05 62.17% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:24 7:24 61.89
    5km 24:49 7:59 62.87
    5M 41:15 8:15 61.77
    10km 52:02 8:22 61.23
    10M 1:26:29 8:39 60.99
    Half 1:55:24 8:49 60.06
    20M 3:01:19 9:04 60.58
    Mara 4:01:55 9:14 60.54

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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