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Sun 26th Jan 2025 at 10:06am by Abi G

Run > Easy
  • Time
    36:01
  • Miles
    4.06
  • Min/mi
    8:52
  • WAVA
    58.30
  • Stride(cm)
    99
  • Cals
    428
  • Watts
    320
  • Cadence
    183
  • BPM
    124
  • %MHR
    67.1
  • B/mi
    1102
  • Asc(m)
    60
  • Surface
    Road

Notes & Comments

RR U18’s Session - Walton Lake loops, Support 💚

On tired legs
A couple of laps with Alexa then some in opposite direction.

1) 0.62mi - 5:24(8:44/mi) 119/131bpm [1039b/mi] 63cal 310/427W
2) 1mi - 9:05(9:05/mi) 116/135bpm [1054b/mi] 102cal 305/441W
3) 0.14mi - 1:20(9:12/mi) 132/139bpm [1213b/mi] 17cal 351/448W
4) 1mi - 8:55(8:55/mi) 126/137bpm [1123b/mi] 106cal 311/431W
5) 1mi - 8:46(8:46/mi) 132/145bpm [1157b/mi] 109cal 313/455W
6) 0.29mi - 2:31(8:33/mi) 126/142bpm [1078b/mi] 31cal 330/486W
5:24 9:05 1:20 8:55 8:46 2:31

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.
0.62 13:06 13:06 +2 21:11 119 68-131 2521 176 0-188 312 0-427 16/13
1.62 22:38 9:32 +2 9:33 116 68-135 1107 180 0-192 306 0-441 27/27
1.76 23:58 1:20 9:11 132 120-139 1213 182 174-188 350 250-448 7/6
2.76 35:10 11:13 +3 11:13 126 86-137 1413 179 0-190 313 0-431 27/28
3.76 45:47 10:37 +3 10:37 132 94-145 1402 179 0-192 315 0-455 29/28
4.05 49:11 3:24 +2 11:41 126 105-142 1471 176 0-190 333 0-486 11/9

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    124 avge / 145 max Delete HR Trace

  • Cadence Distribution

    183 avge / 192 max Stride Length: 99cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 77.2 182 4 35:19 11:39
    Walk 3.5 122 0 2:08 2:13:01
    Pause 19.3 - - 11:47 -

  • Power Distribution

    320W (486 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:08 8:33 44.22% More
    800m 4:20 8:43 47.65% More
    1km 5:49 9:22 46.16% More
    Mile 9:26 9:26 48.42% More
    5k 32:23 10:25 49.31% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:09 8:09 56.08
    5km 27:07 8:44 58.90
    5M 44:55 8:59 58.02
    10km 56:33 9:06 57.69
    10M 1:33:38 9:22 57.33
    Half 2:04:40 9:31 56.20
    20M 3:15:14 9:46 56.38
    Mara 4:19:56 9:55 56.02
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