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Sat 25th Jan 2025 at 1:39pm by Alun

Run > Warm Up
  • Time
    20:47
  • Miles
    2.22
  • Min/mi
    9:22
  • Pacing
    83.7%
  • WAVA
    53.20
  • Stride(cm)
    115
  • Cals
    272
  • Watts
    347
  • Cadence
    150
  • BPM
    124
  • %MHR
    71.5
  • B/mi
    1164
  • Asc(m)
    64
  • Hillscore
    5
  • Surface
    Mixed

Notes & Comments

Pre race warm up and course reconnaissance, the stoney path is around 300m from start to finish but interspersed with softer sections.
This is going to be interesting (is that the right adjective??).

1) 0.62mi - 6:01(9:40/mi) 122/138bpm [1180b/mi] 77cal 350/456W
2) 0.62mi - 5:36(9:02/mi) 123/134bpm [1110b/mi] 73cal 340/486W
3) 0.62mi - 5:51(9:24/mi) 124/139bpm [1166b/mi] 76cal 351/430W
4) 0.36mi - 3:20(9:15/mi) 133/139bpm [1230b/mi] 46cal 342/389W
6:01 5:36 5:51 3:20

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 34 34 8:57 83 66-96 743 153 140-156 325 121-384 0/1
0.13 1:06 33 8:44 110 97-118 961 152 150-154 325 318-329 0/2
0.19 1:38 32 8:32 119 118-120 1016 149 148-150 288 272-320 0/5
0.25 2:16 38 10:03 117 114-120 1176 151 148-156 347 294-456 4/0
0.31 2:52 36 9:32 124 119-129 1183 152 150-154 405 380-448 5/0
0.38 3:30 38 10:10 129 129-130 1313 151 148-154 382 359-406 4/0
0.44 4:12 42 11:04 129 127-130 1429 151 148-154 350 286-425 5/0
0.50 4:50 39 10:20 132 128-134 1364 150 148-152 394 369-419 6/0
0.56 5:28 38 10:05 136 133-138 1371 150 146-152 368 304-401 6/0
0.63 6:02 34 9:08 134 126-137 1224 146 146-146 287 270-305 0/3
0.69 6:38 36 9:30 119 116-125 1131 149 146-152 321 257-396 2/2
0.75 7:12 34 9:04 124 121-125 1124 148 146-150 338 284-397 1/2
0.81 7:44 32 8:40 121 119-122 1048 150 150-152 332 290-364 0/2
0.88 8:20 35 9:23 120 117-121 1127 150 148-154 300 245-366 0/5
0.94 8:55 36 9:32 121 116-125 1153 150 146-154 341 286-382 2/1
1.00 9:26 31 8:15 123 120-124 1015 155 150-180 260 185-304 0/12
1.06 9:57 30 8:08 118 116-120 959 152 152-154 306 272-368 0/4
1.13 10:29 32 8:39 121 117-124 1046 151 150-152 367 356-378 0/2
1.19 11:04 35 9:20 125 122-130 1167 150 148-150 411 359-486 5/0
1.25 11:41 37 9:53 133 130-134 1314 149 148-152 416 384-472 4/0
1.31 12:17 36 9:29 130 122-133 1233 146 144-150 309 239-421 0/7
1.38 12:52 36 9:29 118 117-121 1119 148 144-154 323 283-361 0/2
1.44 13:57 1:05 +26 17:13 116 109-123 1997 150 146-154 304 132-360 0/3
1.50 14:41 44 +9 11:43 114 110-119 1336 153 146-208 328 89-384 0/2
1.56 15:20 39 +3 10:24 118 114-121 1227 149 128-166 345 189-381 1/1
1.63 15:51 31 8:22 123 119-126 1029 149 148-150 363 341-405 0/1
1.69 16:23 32 8:28 127 125-130 1076 150 148-152 396 374-426 2/0
1.75 16:56 33 8:52 130 128-132 1153 150 148-154 397 372-422 2/0
1.81 17:34 37 9:55 132 129-136 1308 148 146-150 393 363-430 4/0
1.88 18:13 39 10:25 137 135-139 1427 148 146-156 392 364-426 4/0
1.94 18:49 37 9:50 136 134-138 1337 148 146-148 368 350-389 4/0
2.00 19:28 38 10:14 136 135-137 1392 145 144-148 365 350-389 4/0
2.06 20:02 34 9:00 136 134-138 1224 148 146-150 355 345-363 3/0
2.13 20:34 33 8:44 135 133-137 1180 149 148-152 337 314-351 1/1
2.19 21:07 32 8:39 126 121-132 1089 150 148-152 279 262-312 0/6
2.22 21:26 19 9:02 118 117-121 1066 147 140-150 324 305-341 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    124 avge / 139 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    30 5.6% 10:18
    24 3.1% 9:30

  • Cadence Distribution

    150 avge / 208 max Stride Length: 115cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 57.7 151 1.3 12:07 9:29
    Walk 39.6 147 0.9 8:43 9:51
    Still 0.1 - - 1 -
    Pause 2.6 - - 35 -

  • Power Distribution

    347W (486 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:08 8:34 40.83% More
    800m 4:24 8:52 46.98% More
    1km 5:34 8:57 49.10% More
    Mile 9:22 9:22 50.43% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:52 8:52 53.29
    5km 29:45 9:35 52.44
    5M 49:28 9:54 51.53
    10km 1:02:23 10:02 51.07
    10M 1:43:41 10:22 50.53
    Half 2:18:21 10:34 50.01
    20M 3:37:22 10:52 49.87
    Mara 4:50:01 11:04 50.01

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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