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Thu 16th Jan 2025 at 7:49pm by Alun

Run > Warm Down
  • cold
  • Time
    18:23
  • Miles
    2.10
  • Min/mi
    8:45
  • Pacing
    94%
  • WAVA
    56.18
  • Stride(cm)
    121
  • Cals
    242
  • Watts
    354
  • Cadence
    152
  • BPM
    123
  • %MHR
    70.9
  • B/mi
    1080
  • Asc(m)
    28
  • Hillscore
    2
  • Surface
    Mixed

Notes & Comments

Post session warm down with the group

1) 0.62mi - 5:32(8:55/mi) 124/131bpm [1106b/mi] 75cal 375/472W
2) 0.62mi - 5:27(8:47/mi) 121/132bpm [1062b/mi] 69cal 330/403W
3) 0.62mi - 5:23(8:40/mi) 124/131bpm [1075b/mi] 71cal 351/417W
4) 0.24mi - 2:00(8:25/mi) 125/128bpm [1052b/mi] 27cal 358/465W
5:32 5:27 5:23 2:00

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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 29 29 7:48 112 99-121 874 160 158-162 390 349-417 2/0
0.13 1:03 34 8:57 124 121-128 1110 156 154-160 451 408-472 4/0
0.19 1:35 32 8:36 129 127-131 1110 155 154-156 389 375-419 2/0
0.25 2:09 34 8:59 129 128-131 1159 155 152-158 403 388-435 3/0
0.31 2:39 30 8:00 130 128-130 1041 154 154-156 396 377-431 1/0
0.38 3:11 33 8:40 128 126-130 1109 154 152-158 396 373-412 1/0
0.44 3:49 38 10:01 124 121-129 1241 152 150-154 355 243-389 1/0
0.50 4:24 35 9:18 123 121-125 1145 151 150-152 353 342-367 1/0
0.56 4:59 35 9:26 122 119-125 1151 151 148-154 338 313-356 0/1
0.63 5:34 35 9:19 123 121-127 1145 155 152-158 352 322-403 2/0
0.69 6:08 34 9:07 130 127-132 1186 154 154-154 368 341-399 2/0
0.75 6:41 33 8:50 128 127-130 1130 154 152-156 349 332-366 1/0
0.81 7:14 33 8:40 128 126-129 1110 154 152-156 370 352-389 2/0
0.88 7:46 32 8:33 124 119-126 1061 149 148-150 331 312-352 0/2
0.94 8:19 33 8:47 117 115-120 1029 151 150-152 314 308-327 0/2
1.00 8:54 35 9:20 116 115-120 1083 150 146-152 309 277-327 0/2
1.06 9:26 32 8:31 116 115-118 987 152 150-156 311 277-324 0/4
1.13 9:58 32 8:33 117 115-119 1000 151 150-154 309 279-317 0/4
1.19 10:31 33 8:44 116 114-120 1013 150 148-152 314 304-323 0/3
1.25 11:02 32 8:26 117 115-119 987 150 150-152 310 302-328 0/3
1.31 11:34 31 8:20 118 116-119 984 151 148-154 316 308-328 0/3
1.38 12:04 30 8:01 117 116-119 938 152 150-152 334 310-355 0/2
1.44 12:36 32 8:36 121 117-123 1041 152 150-152 348 336-354 0/1
1.50 13:07 31 8:11 122 121-125 997 152 150-154 334 329-342 0/2
1.56 13:38 31 8:22 123 121-124 1030 152 152-154 349 337-359 0/0
1.63 14:10 32 8:38 128 124-131 1106 154 152-156 375 359-397 2/0
1.69 14:41 31 8:17 129 127-130 1068 154 152-156 372 324-386 1/0
1.75 15:16 35 9:19 128 125-131 1192 152 150-158 376 317-410 3/0
1.81 15:54 37 9:59 128 125-131 1277 151 148-152 370 335-417 2/0
1.88 16:28 34 9:00 123 121-124 1107 148 146-150 338 327-372 1/0
1.94 17:00 32 8:32 124 123-126 1059 151 150-152 358 348-374 0/0
2.00 17:31 32 8:31 125 123-127 1065 150 148-152 358 337-377 1/1
2.06 18:03 31 8:24 125 124-127 1050 154 150-156 352 326-374 1/1
2.10 18:22 19 8:28 127 126-128 1076 148 122-156 371 338-465 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    123 avge / 132 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    22 1.7% 8:57

  • Cadence Distribution

    152 avge / 162 max Stride Length: 121cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 94.4 152 2 17:21 8:43
    Walk 5.6 146 0.1 1:01 9:11

  • Power Distribution

    354W (472 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:03 8:13 42.58% More
    800m 4:09 8:21 49.91% More
    1km 5:13 8:24 51.72% More
    Mile 8:32 8:32 53.68% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:19 8:19 55.07
    5km 27:56 8:59 55.86
    5M 46:25 9:17 54.89
    10km 58:33 9:25 54.42
    10M 1:37:19 9:44 54.20
    Half 2:09:51 9:55 53.38
    20M 3:24:01 10:12 53.84
    Mara 4:32:12 10:23 53.80

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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