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Mon 3rd Feb 2025 at 7:25pm by Alun

Run > Recovery Run
  • Time
    42:10
  • Miles
    5.02
  • Min/mi
    8:24
  • Pacing
    92.8%
  • WAVA
    60.64
  • Stride(cm)
    128
  • Cals
    534
  • Watts
    376
  • Cadence
    149
  • BPM
    118
  • %MHR
    67.7
  • B/mi
    989
  • Asc(m)
    91
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

5 miles easy paced run via the Crutches roundabout, Knights Place estate, Jersey Road, past Broomhill Park and home again.
Kept my heart rate in zone 1 and the lower end of zone 2.

1) 0.62mi - 5:14(8:25/mi) 111/121bpm [934b/mi] 65cal 382/434W
2) 0.62mi - 5:14(8:25/mi) 117/124bpm [985b/mi] 68cal 394/474W
3) 0.62mi - 5:08(8:16/mi) 116/127bpm [958b/mi] 64cal 362/464W
4) 0.62mi - 5:07(8:14/mi) 117/124bpm [963b/mi] 65cal 371/443W
5) 0.62mi - 4:50(7:47/mi) 117/125bpm [910b/mi] 60cal 356/397W
6) 0.62mi - 5:18(8:32/mi) 121/128bpm [1032b/mi] 68cal 372/446W
7) 0.62mi - 5:26(8:45/mi) 122/129bpm [1068b/mi] 69cal 387/465W
8) 0.62mi - 5:23(8:40/mi) 122/131bpm [1056b/mi] 69cal 389/477W
9) 0.05mi - 31(10:57/mi) 113/115bpm [1238b/mi] 6cal 308/339W
5:14 5:14 5:08 5:07 4:50 5:18 5:26 5:23 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.
0.25 2:08 2:08 8:31 106 78-116 903 152 94-156 370 55-434 4/4
0.50 4:11 2:03 8:14 112 109-118 922 153 152-154 379 360-396 3/1
0.75 6:21 2:10 8:40 120 116-124 1039 152 150-154 414 389-434 11/0
1.00 8:24 2:03 8:10 117 108-123 956 151 148-154 374 313-446 5/8
1.25 10:32 2:08 8:32 114 107-124 972 151 150-154 406 305-474 10/4
1.50 12:40 2:09 8:34 120 106-127 1029 149 146-152 367 283-456 7/9
1.75 14:39 1:59 7:57 112 108-119 891 151 148-154 354 329-395 0/10
2.00 16:43 2:03 8:13 114 109-119 937 151 148-154 362 315-429 3/7
2.25 18:50 2:08 8:30 119 113-124 1012 149 146-152 388 333-443 7/2
2.50 20:49 1:58 7:53 116 112-124 915 149 146-150 355 326-382 0/6
2.75 22:50 2:01 8:05 121 115-125 978 149 148-152 373 322-392 2/6
3.00 24:44 1:55 7:38 115 112-120 879 149 144-152 344 300-397 0/16
3.25 26:35 1:51 7:24 115 110-117 851 151 148-152 349 336-375 2/15
3.50 28:46 2:11 8:44 122 117-128 1065 148 144-156 389 326-446 11/0
3.75 31:02 2:16 9:03 122 119-128 1103 147 146-148 366 342-421 9/0
4.00 33:23 2:21 9:25 124 119-129 1169 145 142-148 383 315-465 12/1
4.25 35:26 2:03 8:11 118 114-123 966 148 144-152 384 326-455 4/6
4.50 37:30 2:04 8:15 123 119-129 1014 150 146-152 391 333-449 2/5
4.75 39:37 2:07 8:28 122 118-126 1033 149 146-152 407 349-460 10/3
5.00 41:58 2:21 9:26 122 112-131 1150 147 142-154 366 283-477 4/3
5.02 42:10 12 11:36 110 109-112 1276 143 142-144 318 300-339 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    118 avge / 131 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    34 3.2% 9:15
    19 1.7% 8:29
    16 3.4% 9:01
    11 2.5% 9:04

  • Cadence Distribution

    149 avge / 156 max Stride Length: 128cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 59.0 151 3 24:52 8:11
    Walk 41.0 146 2 17:18 8:44

  • Power Distribution

    376W (477 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:50 7:22 47.48% More
    800m 3:43 7:29 55.61% More
    1km 4:41 7:33 58.21% More
    Mile 7:44 7:44 61.14% More
    5k 25:18 8:09 61.65% More
    5 miles 41:57 8:23 60.76% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:32 7:32 62.72
    5km 25:16 8:08 61.75
    5M 41:59 8:24 60.72
    10km 52:57 8:31 60.17
    10M 1:28:01 8:48 59.53
    Half 1:57:26 8:58 58.92
    20M 3:04:31 9:14 58.74
    Mara 4:06:11 9:24 58.92

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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