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Sat 25th Jan 2025 at 3:48pm by Alun

Run > Warm Down
  • Time
    17:08
  • Miles
    1.87
  • Min/mi
    9:10
  • Pacing
    92.6%
  • WAVA
    53.86
  • Stride(cm)
    116
  • Cals
    235
  • Watts
    345
  • Cadence
    151
  • BPM
    127
  • %MHR
    73.2
  • B/mi
    1167
  • Asc(m)
    49
  • Hillscore
    5
  • Surface
    Mixed

Notes & Comments

Post race warm down with the group, even that felt tough...
50 miles for the week with 1 day to go.

1) 0.62mi - 5:51(9:24/mi) 123/139bpm [1156b/mi] 75cal 333/436W
2) 0.62mi - 5:34(8:58/mi) 128/141bpm [1147b/mi] 80cal 354/445W
3) 0.62mi - 5:40(9:07/mi) 131/143bpm [1194b/mi] 79cal 349/478W
4) 0.01mi - 3(9:58/mi) 128/129bpm [1276b/mi] 1cal 321/324W
5:51 5:34 5:40 3

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 37 37 9:45 106 101-112 1034 153 150-158 297 133-357 0/1
0.13 1:09 33 8:46 117 111-121 1025 152 148-154 322 313-328 1/1
0.19 1:43 33 8:53 119 116-122 1057 151 148-154 300 282-328 0/4
0.25 2:19 36 9:33 117 115-119 1117 151 148-156 305 209-351 1/1
0.31 2:55 36 9:41 125 119-130 1211 155 152-158 403 332-434 6/0
0.38 3:35 40 10:47 132 129-134 1423 153 148-156 386 344-436 4/0
0.44 4:11 36 9:29 135 134-139 1281 151 150-152 398 343-435 6/0
0.50 4:45 34 9:04 133 129-136 1206 150 148-152 308 290-338 0/2
0.56 5:19 34 8:58 125 122-130 1121 152 150-154 308 288-329 0/3
0.63 5:51 33 8:47 122 119-124 1071 154 150-158 300 268-329 0/5
0.69 6:22 31 8:15 123 120-125 1014 156 154-160 298 256-348 0/6
0.75 6:56 34 8:57 122 119-125 1092 155 152-162 306 251-371 1/5
0.81 7:28 32 8:27 127 124-129 1074 152 150-156 358 331-378 0/1
0.88 8:00 33 8:41 125 123-127 1085 151 150-154 344 329-350 0/1
0.94 8:34 33 8:55 124 120-126 1106 149 148-150 347 343-351 0/0
1.00 9:06 33 8:42 126 124-127 1097 155 148-166 332 293-355 0/1
1.06 9:38 32 8:26 130 127-133 1097 157 152-166 346 298-381 0/0
1.13 10:12 35 9:13 132 129-134 1216 154 152-158 359 348-370 1/0
1.19 10:47 35 9:19 133 131-136 1239 151 150-152 412 345-445 6/0
1.25 11:28 41 10:54 139 135-143 1514 151 148-152 428 413-444 9/0
1.31 12:04 36 9:36 141 138-143 1354 148 146-150 382 305-432 3/0
1.38 12:38 34 9:02 133 128-138 1201 148 146-150 294 247-318 0/4
1.44 13:11 33 8:47 125 123-128 1099 149 146-152 294 275-313 0/5
1.50 13:41 30 7:58 125 124-126 995 153 150-158 298 261-318 0/8
1.56 14:13 32 8:26 123 120-127 1038 152 150-160 311 251-389 2/3
1.63 14:50 38 10:02 129 125-135 1295 149 148-150 450 392-478 6/0
1.69 15:29 38 10:14 136 135-138 1392 146 144-148 400 389-426 5/0
1.75 16:03 34 9:02 135 131-138 1220 147 144-150 366 323-414 2/0
1.81 16:36 33 8:56 131 129-132 1170 147 146-148 334 314-350 0/2
1.87 17:07 31 9:03 129 127-130 1167 149 146-152 307 295-339 0/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    127 avge / 143 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    20 5.7% 9:48
    18 5.3% 9:56
    16 4.4% 9:39

  • Cadence Distribution

    151 avge / 166 max Stride Length: 116cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 74.0 152 1.4 12:40 9:05
    Walk 26.0 147 0.5 4:27 9:21

  • Power Distribution

    345W (478 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:06 8:27 41.39% More
    800m 4:17 8:36 48.40% More
    1km 5:23 8:40 50.67% More
    Mile 8:53 8:53 53.21% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:47 8:47 53.79
    5km 29:28 9:29 52.95
    5M 48:58 9:48 52.06
    10km 1:01:46 9:56 51.58
    10M 1:42:40 10:16 51.03
    Half 2:16:59 10:27 50.51
    20M 3:35:13 10:46 50.36
    Mara 4:47:09 10:58 50.51

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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