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Wed 15th Jan 2025 at 6:57pm by Alun

Run > Recovery Run
  • Time
    38:26
  • Miles
    4.48
  • Min/mi
    8:35
  • Pacing
    90.3%
  • WAVA
    59.34
  • Stride(cm)
    126
  • Cals
    508
  • Watts
    372
  • Cadence
    149
  • BPM
    123
  • %MHR
    70.6
  • B/mi
    1054
  • Asc(m)
    82
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

Very easy paced circuit of the Strood environs, quite difficult to keep my heart rate in the right range because of the long climb up Cliffe Road.

1) 0.62mi - 5:11(8:21/mi) 113/125bpm [944b/mi] 65cal 352/508W
2) 0.62mi - 4:57(7:59/mi) 116/126bpm [926b/mi] 64cal 353/426W
3) 0.62mi - 4:57(7:57/mi) 122/128bpm [971b/mi] 67cal 364/428W
4) 0.62mi - 5:10(8:19/mi) 126/133bpm [1048b/mi] 72cal 381/440W
5) 0.62mi - 6:11(9:56/mi) 130/138bpm [1292b/mi] 85cal 391/487W
6) 0.62mi - 5:18(8:32/mi) 125/131bpm [1066b/mi] 70cal 382/489W
7) 0.62mi - 5:24(8:41/mi) 125/132bpm [1086b/mi] 70cal 373/433W
8) 0.13mi - 1:18(9:36/mi) 121/127bpm [1162b/mi] 15cal 341/422W
5:11 4:57 4:57 5:10 6:11 5:18 5:24 1:18

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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.
0.13 1:03 1:03 8:28 103 75-115 871 153 82-160 360 35-427 2/3
0.25 2:11 1:07 8:59 119 114-125 1069 152 142-162 382 276-508 2/1
0.38 3:13 1:03 8:21 119 117-123 993 151 150-154 363 340-386 1/2
0.50 4:14 1:00 8:02 117 110-122 940 150 148-152 327 274-383 1/11
0.63 5:13 59 7:52 109 107-112 857 151 148-152 321 298-352 0/10
0.75 6:15 1:02 8:15 119 111-126 982 152 150-156 380 355-426 1/1
0.88 7:15 1:01 8:05 119 109-125 961 150 148-154 327 268-379 0/14
1.00 8:13 58 7:43 110 108-114 849 151 150-152 333 254-364 0/5
1.13 9:13 1:00 7:57 117 114-122 931 151 150-152 364 356-375 0/5
1.25 10:12 59 7:54 117 115-120 925 151 150-152 361 333-372 0/5
1.38 11:10 58 7:45 120 117-122 930 152 150-154 361 349-394 0/5
1.50 12:14 1:04 8:30 122 118-127 1036 152 150-158 352 245-428 0/3
1.63 13:14 1:00 7:59 121 120-124 966 152 148-166 374 303-422 0/2
1.75 14:12 58 7:46 122 118-124 947 151 148-160 376 351-409 0/2
1.88 15:10 58 7:48 126 122-128 982 152 150-156 378 344-395 1/1
2.00 16:12 1:02 8:16 126 122-132 1042 152 150-156 383 234-417 1/1
2.13 17:13 1:01 8:06 124 122-127 1005 151 148-152 380 360-392 2/0
2.25 18:20 1:07 +2 8:58 127 123-133 1138 149 142-152 386 171-440 4/0
2.38 19:23 1:02 8:17 127 125-129 1053 148 148-150 408 385-431 3/1
2.50 20:25 1:02 8:16 128 125-131 1059 149 146-154 385 369-413 5/1
2.63 21:33 1:09 9:09 126 123-128 1152 147 144-152 390 347-461 6/0
2.75 22:44 1:11 9:30 127 124-130 1207 145 144-148 382 362-408 10/0
2.88 24:09 1:24 11:16 130 126-136 1464 143 138-146 401 384-487 13/0
3.00 25:28 1:20 10:36 135 133-138 1431 144 142-146 400 384-440 11/0
3.13 26:38 1:10 9:17 132 126-135 1225 146 144-150 373 309-422 3/2
3.25 27:38 1:00 8:01 120 116-126 962 148 146-152 323 296-338 1/9
3.38 28:41 1:03 8:24 124 119-130 1042 148 146-152 432 339-489 6/0
3.50 29:46 1:05 8:37 127 125-131 1093 146 144-148 382 362-422 2/0
3.63 30:52 1:06 8:52 127 126-130 1126 147 146-148 402 368-444 3/0
3.75 31:58 1:06 8:49 125 124-128 1102 148 146-148 377 356-412 4/0
3.88 33:01 1:03 8:25 126 121-129 1061 147 146-150 355 326-395 0/3
4.00 34:02 1:01 8:08 123 120-126 1000 150 148-154 367 331-398 1/1
4.13 35:05 1:02 8:19 124 123-125 1032 148 146-152 380 342-418 1/3
4.25 36:15 1:10 9:19 126 124-129 1174 148 146-150 386 336-433 7/0
4.38 37:25 1:10 9:21 128 125-132 1197 147 146-154 375 325-422 4/1
4.48 38:28 1:03 9:41 119 114-125 1151 146 144-148 326 295-393 1/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    123 avge / 138 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    48 5.3% 10:05
    16 1.9% 8:42
    11 3.1% 9:27

  • Cadence Distribution

    149 avge / 166 max Stride Length: 126cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 50.4 151 2.4 19:23 8:05
    Walk 49.4 146 2.1 19:01 9:08
    Still 0.1 - - 2 -
    Pause 0.1 - - 2 -

  • Power Distribution

    372W (508 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:55 7:42 45.47% More
    800m 3:54 7:50 53.20% More
    1km 4:53 7:52 55.16% More
    Mile 7:55 7:55 57.83% More
    5k 26:21 8:29 59.22% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:45 7:45 59.09
    5km 26:00 8:22 60.01
    5M 43:13 8:39 58.96
    10km 54:30 8:46 58.46
    10M 1:30:36 9:04 58.22
    Half 2:00:52 9:14 57.35
    20M 3:09:55 9:30 57.83
    Mara 4:13:23 9:40 57.80

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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