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Fri 10th Jan 2025 at 6:34pm by Alun

Run > Easy
  • baltic
  • Time
    36:58
  • Miles
    4.67
  • Min/mi
    7:55
  • Pacing
    93.8%
  • WAVA
    64.33
  • Stride(cm)
    131
  • Cals
    529
  • Watts
    390
  • Cadence
    155
  • BPM
    129
  • %MHR
    74.1
  • B/mi
    1020
  • Asc(m)
    77
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

30 minutes in zone 2, the remainder warming down with no target.
Absolutely freezing, the thumb and index finger on my left hand felt like frozen sausages by the time I got home and were rather painful as they defrosted, reminded me of playing in the snow when I was considerably younger...
Back is definitely feeling better, just needs to finish loosening off to be 100%

1) 0.62mi - 4:50(7:47/mi) 123/133bpm [958b/mi] 68cal 396/487W
2) 0.62mi - 4:52(7:50/mi) 128/138bpm [1002b/mi] 71cal 387/447W
3) 0.62mi - 5:00(8:02/mi) 131/136bpm [1053b/mi] 74cal 399/483W
4) 0.62mi - 4:49(7:45/mi) 129/137bpm [999b/mi] 68cal 378/475W
5) 0.62mi - 5:01(8:05/mi) 132/136bpm [1067b/mi] 73cal 400/476W
6) 0.62mi - 4:59(8:01/mi) 132/141bpm [1057b/mi] 72cal 396/482W
7) 0.06mi - 29(8:15/mi) 136/137bpm [1121b/mi] 7cal 398/429W
8) 0.62mi - 4:47(7:41/mi) 127/135bpm [977b/mi] 65cal 373/408W
9) 0.26mi - 2:11(8:18/mi) 129/134bpm [1071b/mi] 31cal 378/490W
4:50 4:52 5:00 4:49 5:01 4:59 29 4:47 2:11

Map
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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 4:50 4:50 7:46 123 58-133 956 161 0-168 396 0-487 11/5
1.24 9:41 4:52 7:50 128 119-138 1002 157 148-168 387 317-447 11/17
1.86 14:41 4:59 8:02 131 126-136 1053 157 152-162 399 350-483 17/6
2.48 19:29 4:48 7:45 129 118-137 1000 155 150-162 378 266-475 9/22
3.10 24:29 5:00 8:05 132 126-136 1068 155 150-160 400 334-476 16/4
3.72 29:27 4:58 8:01 132 126-141 1057 153 148-162 396 305-482 20/16
3.78 29:56 29 8:13 136 133-137 1118 153 152-158 399 365-429 1/1
4.40 34:42 4:46 7:42 127 121-135 977 151 148-158 373 305-408 1/18
4.66 36:53 2:11 +1 8:20 129 122-134 1076 151 144-160 378 313-490 5/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    129 avge / 141 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    23 2.6% 8:22
    23 2.6% 8:29
    18 2.2% 8:04
    11 3.1% 8:31

  • Cadence Distribution

    155 avge / 168 max Stride Length: 131cm

  • Power Distribution

    390W (490 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:46 7:07 49.16% More
    800m 3:41 7:24 56.25% More
    1km 4:38 7:27 58.29% More
    Mile 7:43 7:43 59.38% More
    5k 24:30 7:53 63.68% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:08 7:08 64.20
    5km 23:55 7:42 65.24
    5M 39:46 7:57 64.07
    10km 50:09 8:04 63.53
    10M 1:23:21 8:20 63.29
    Half 1:51:13 8:29 62.32
    20M 2:54:44 8:44 62.86
    Mara 3:53:09 8:54 62.82

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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