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Fri 7th Feb 2025 at 1:12pm by Alun

Run > Recovery Run
  • v windy
  • cold
  • Time
    34:28
  • Miles
    4.09
  • Min/mi
    8:26
  • Pacing
    94.5%
  • WAVA
    60.12
  • Stride(cm)
    127
  • Cals
    434
  • Watts
    375
  • Cadence
    150
  • BPM
    116
  • %MHR
    66.8
  • B/mi
    979
  • Asc(m)
    51
  • Surface
    Road

Notes & Comments

Very easy paced lunchtime run around St Mary's Island from work, quite cold but then I turned the corner onto the top of the island and ran straight into the headwind. It was quite quick running in the other direction! 🌬️🏃🥶
At least I kept my heart rate low...

1) 0.62mi - 5:08(8:16/mi) 114/122bpm [942b/mi] 66cal 375/513W
2) 0.62mi - 5:16(8:28/mi) 117/129bpm [991b/mi] 68cal 379/480W
3) 0.62mi - 5:43(9:12/mi) 116/120bpm [1067b/mi] 69cal 359/466W
4) 0.62mi - 4:58(8:00/mi) 116/121bpm [927b/mi] 64cal 397/521W
5) 0.36mi - 2:55(8:04/mi) 116/119bpm [935b/mi] 37cal 375/444W
6) 0.62mi - 5:10(8:19/mi) 116/121bpm [965b/mi] 64cal 363/410W
7) 0.62mi - 5:18(8:31/mi) 118/124bpm [1005b/mi] 66cal 377/484W
5:08 5:16 5:43 4:58 2:55 5:10 5:18

Map
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0mi in 0

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 5:08 5:08 8:15 114 86-122 941 153 82-160 375 32-513 13/13
1.24 10:23 5:15 8:28 117 109-129 991 151 148-156 379 326-480 17/17
1.86 16:06 5:42 9:12 116 111-120 1067 149 148-152 359 285-466 21/26
2.48 21:03 4:57 7:59 116 110-121 927 151 148-154 397 282-521 30/24
2.84 23:58 2:55 8:03 116 111-119 934 150 148-154 375 345-444 7/7
3.46 29:08 5:10 8:19 116 112-121 966 150 146-152 363 328-410 14/14
4.09 34:26 5:18 +1 8:31 118 114-124 1006 149 136-152 377 332-484 16/14

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    116 avge / 129 max Delete HR Trace

  • Cadence Distribution

    150 avge / 160 max Stride Length: 127cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 79.7 151 3.3 27:29 8:19
    Walk 20.3 147 0.8 6:59 8:50

  • Power Distribution

    375W (521 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:56 7:45 45.13% More
    800m 3:56 7:54 52.69% More
    1km 4:55 7:55 55.46% More
    Mile 7:59 7:59 59.13% More
    5k 26:07 8:24 59.76% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:40 7:40 61.63
    5km 25:42 8:16 60.71
    5M 42:43 8:33 59.68
    10km 53:52 8:40 59.15
    10M 1:29:33 8:57 58.51
    Half 1:59:28 9:07 57.92
    20M 3:07:43 9:23 57.74
    Mara 4:10:27 9:34 57.92

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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