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Mon 13th Jan 2025 at 7:33pm by Alun

Run > Recovery Run
  • cold
  • Time
    30:05
  • Miles
    3.61
  • Min/mi
    8:20
  • Pacing
    88.8%
  • WAVA
    60.73
  • Stride(cm)
    128
  • Cals
    421
  • Watts
    387
  • Cadence
    151
  • BPM
    127
  • %MHR
    73.2
  • B/mi
    1062
  • Asc(m)
    91
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

30 minutes in zone 2, home, Gravesend Road, Watling Street, Strood town centre, North Street, Brompton Lane, Jersey Road, Gravesend Road and home again.
So called recovery pace (according to my watch) but it's more like easy...

1) 0.62mi - 4:52(7:50/mi) 119/131bpm [931b/mi] 67cal 381/522W
2) 0.62mi - 4:36(7:24/mi) 120/129bpm [888b/mi] 62cal 348/395W
3) 0.62mi - 4:59(8:01/mi) 131/138bpm [1049b/mi] 73cal 406/515W
4) 0.62mi - 5:42(9:10/mi) 133/140bpm [1219b/mi] 81cal 397/478W
5) 0.62mi - 5:29(8:50/mi) 131/137bpm [1156b/mi] 77cal 394/500W
6) 0.5mi - 4:23(8:49/mi) 129/133bpm [1138b/mi] 60cal 388/452W
7) 0.01mi - 5(7:49/mi) 126/127bpm [984b/mi] 1cal 346/356W
4:52 4:36 4:59 5:42 5:29 4:23 5

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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 4:51 4:51 7:49 119 47-131 930 155 102-166 381 75-522 7/16
1.24 9:27 4:35 7:24 120 116-129 888 153 150-158 348 297-395 0/51
1.86 14:24 4:58 8:01 131 122-138 1049 153 144-158 406 316-515 15/7
2.48 20:06 5:42 9:10 133 123-140 1219 148 144-152 397 324-478 35/12
3.10 25:35 5:29 8:50 131 120-137 1157 148 144-154 394 319-500 28/6
3.60 29:57 4:22 8:49 129 121-133 1138 148 144-156 388 313-452 15/7
3.61 30:02 5 +1 8:49 126 126-127 1111 153 146-156 345 325-356 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    127 avge / 140 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    47 3.8% 9:00
    30 3.0% 8:52
    12 3.2% 9:24

  • Cadence Distribution

    151 avge / 166 max Stride Length: 128cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 57.8 153 2.2 17:23 7:46
    Walk 42.2 146 1.4 12:42 9:14

  • Power Distribution

    387W (522 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:47 7:10 48.86% More
    800m 3:38 7:18 57.03% More
    1km 4:36 7:24 58.72% More
    Mile 7:28 7:28 61.35% More
    5k 25:35 8:14 60.97% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:38 7:38 60.00
    5km 25:38 8:15 60.87
    5M 42:36 8:31 59.81
    10km 53:43 8:39 59.31
    10M 1:29:18 8:56 59.07
    Half 1:59:09 9:06 58.17
    20M 3:07:12 9:22 58.67
    Mara 4:09:46 9:32 58.64

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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