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Thu 16th Jan 2025 at 6:12pm by Alun

Run > Warm Up
  • cold
  • Time
    20:28
  • Miles
    2.29
  • Min/mi
    8:56
  • Pacing
    84.2%
  • WAVA
    55.23
  • Stride(cm)
    120
  • Cals
    257
  • Watts
    356
  • Cadence
    150
  • BPM
    117
  • %MHR
    67.5
  • B/mi
    1050
  • Asc(m)
    34
  • Hillscore
    3
  • Surface
    Mixed

Notes & Comments

Pre session warm up, met the group on Longhill Avenue and ran back with them.

1) 0.62mi - 5:21(8:36/mi) 118/132bpm [1015b/mi] 70cal 384/454W
2) 0.62mi - 5:32(8:55/mi) 121/134bpm [1078b/mi] 72cal 359/425W
3) 0.62mi - 5:45(9:15/mi) 119/129bpm [1100b/mi] 73cal 347/460W
4) 0.42mi - 3:50(9:05/mi) 109/118bpm [991b/mi] 42cal 316/433W
5:21 5:32 5:45 3:50

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.
0.06 32 32 8:32 77 65-93 656 158 156-178 358 99-433 0/0
0.13 1:03 31 8:21 107 95-121 893 154 152-156 376 371-382 1/1
0.19 1:37 34 8:57 123 121-125 1101 152 150-154 360 338-378 1/1
0.25 2:10 33 8:54 124 122-126 1104 154 152-154 400 364-454 4/0
0.31 2:43 33 8:50 125 123-126 1105 155 154-156 426 403-452 3/0
0.38 3:15 31 8:22 127 125-129 1063 155 154-156 410 399-423 3/0
0.44 3:46 32 8:24 131 129-132 1101 155 152-158 414 389-437 2/0
0.50 4:18 31 8:22 127 126-130 1063 154 152-156 388 377-396 1/0
0.56 4:50 32 8:38 125 122-127 1079 153 152-154 378 369-383 1/0
0.63 5:23 33 8:40 119 116-123 1031 152 148-154 339 298-370 2/3
0.69 5:54 31 8:22 120 117-123 1003 153 152-154 387 337-413 1/0
0.75 6:27 33 8:49 125 122-127 1103 154 152-156 390 380-406 1/0
0.81 6:59 32 8:32 127 125-129 1084 154 152-154 375 363-384 2/0
0.88 7:32 33 8:47 129 127-131 1134 153 152-154 407 381-425 2/0
0.94 8:05 33 8:46 130 128-134 1139 152 150-154 380 353-408 1/0
1.00 8:40 35 9:21 124 118-128 1159 149 144-154 349 308-376 0/6
1.06 9:16 36 9:43 114 110-119 1108 152 146-166 280 240-313 0/4
1.13 9:47 31 8:08 114 111-117 928 152 152-154 340 302-358 0/2
1.19 10:24 37 9:51 116 112-119 1143 149 116-160 346 187-380 2/0
1.25 10:57 33 8:50 115 112-120 1015 151 146-156 386 362-410 4/0
1.31 11:42 45 12:04 123 117-127 1483 148 126-156 385 287-460 5/0
1.38 12:16 34 9:05 127 125-129 1153 151 148-154 371 318-401 2/0
1.44 12:49 33 8:50 122 117-128 1078 149 148-150 323 316-329 0/1
1.50 13:22 33 8:41 115 110-118 998 149 148-150 312 303-321 0/3
1.56 13:55 33 8:51 114 111-115 1009 149 148-150 330 323-345 0/1
1.63 14:28 33 8:44 113 112-115 987 149 148-152 336 329-342 0/1
1.69 15:01 34 8:57 116 113-118 1037 149 148-150 333 317-345 0/2
1.75 15:38 37 9:55 118 111-125 1171 149 146-154 366 306-431 3/0
1.81 16:11 32 8:40 120 116-124 1040 148 148-148 348 336-392 0/1
1.88 16:43 32 8:35 118 116-118 1013 149 148-150 336 313-343 0/1
1.94 17:17 34 9:01 113 111-117 1018 147 146-148 329 315-340 0/3
2.00 17:49 32 8:32 111 108-116 947 147 146-148 320 314-328 0/3
2.06 18:21 32 8:38 111 108-113 959 147 146-148 322 319-328 0/4
2.13 18:54 33 8:41 112 109-114 973 149 148-150 320 308-330 0/2
2.19 19:56 1:02 +19 16:27 101 85-112 1661 133 94-148 252 24-392 0/0
2.25 20:29 33 8:52 106 96-113 940 148 144-152 357 339-389 0/0
2.29 20:47 18 8:25 116 114-117 977 149 148-150 362 338-433 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    117 avge / 134 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    15 1.8% 8:35
    12 3.4% 10:10

  • Cadence Distribution

    150 avge / 178 max Stride Length: 120cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 66.0 152 1.6 13:43 8:45
    Walk 33.8 145 0.7 7:02 9:48
    Still 0.2 - - 2 -

  • Power Distribution

    356W (460 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:05 8:24 41.63% More
    800m 4:14 8:31 48.89% More
    1km 5:19 8:33 50.76% More
    Mile 8:38 8:38 53.00% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:27 8:27 54.20
    5km 28:21 9:07 55.03
    5M 47:07 9:25 54.08
    10km 59:26 9:34 53.61
    10M 1:38:47 9:53 53.40
    Half 2:11:48 10:04 52.59
    20M 3:27:04 10:21 53.04
    Mara 4:36:17 10:33 53.01

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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