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Sun 9th Mar 2025 at 9:17am by Alun

Run > Warm Up
  • Time
    10:43
  • Miles
    1.25
  • Min/mi
    8:34
  • Pacing
    51.2%
  • WAVA
    56.12
  • Stride(cm)
    122
  • Cals
    140
  • Watts
    362
  • Cadence
    154
  • BPM
    124
  • %MHR
    71
  • B/mi
    1059
  • Asc(m)
    13
  • Surface
    Road

Notes & Comments

Pre race warm up and toilet hunt with Jason S, ankle seems to be holding up...

1) 0.62mi - 5:23(8:39/mi) 123/135bpm [1065b/mi] 70cal 360/455W
2) 0.62mi - 5:18(8:32/mi) 124/135bpm [1058b/mi] 70cal 362/440W
3) 0mi - 3(10:28/mi) 129/129bpm [1350b/mi] 321/322W
5:23 5:18 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 38 38 10:07 95 71-111 961 151 98-160 307 33-404 1/1
0.13 1:12 34 9:00 122 111-128 1097 156 154-162 414 356-455 4/0
0.19 1:45 33 8:50 127 123-129 1121 152 148-156 348 314-423 2/2
0.25 2:17 32 8:38 123 120-124 1063 151 148-154 317 297-339 0/2
0.31 2:49 32 8:31 121 119-123 1030 153 152-154 351 335-370 1/0
0.38 3:20 31 8:22 126 124-127 1054 153 152-156 373 368-380 1/0
0.44 3:53 32 8:34 127 125-130 1088 153 152-154 389 373-408 1/0
0.50 4:22 30 7:57 129 128-131 1027 156 154-158 380 354-418 0/1
0.56 4:54 31 8:23 133 130-135 1114 156 154-158 365 338-387 0/0
0.63 5:24 30 7:58 133 131-135 1059 157 154-160 371 362-382 0/1
0.69 7:17 1:53 +1:22 30:13 106 89-134 3203 154 90-158 368 79-438 0/1
0.75 7:55 38 10:07 118 114-122 1195 147 100-154 315 30-423 0/0
0.81 8:27 32 8:26 119 114-125 1004 152 152-154 354 345-373 0/0
0.88 8:57 31 8:12 127 126-129 1041 154 152-156 360 352-368 0/0
0.94 9:29 31 8:21 127 126-129 1061 155 154-156 384 366-413 2/0
1.00 9:59 31 8:09 131 126-135 1067 156 154-158 418 412-429 3/0
1.06 10:30 31 8:09 134 131-135 1091 154 150-156 395 357-440 1/2
1.13 10:59 29 7:44 127 124-131 982 156 154-158 336 311-361 0/3
1.19 11:29 30 8:04 129 127-130 1042 157 154-158 374 352-396 0/0
1.25 12:05 36 10:05 128 127-130 1291 151 114-162 338 266-420 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    124 avge / 135 max Delete HR Trace

  • Cadence Distribution

    154 avge / 162 max Stride Length: 122cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 87.3 154 1.2 10:33 8:31
    Walk 12.4 103 0 1:30 3:14:28
    Still 0.3 - - 2 -

  • Power Distribution

    362W (455 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:59 7:59 43.87% More
    800m 4:08 8:18 50.16% More
    1km 5:21 8:36 51.07% More
    Mile 9:44 9:44 48.53% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:27 8:27 55.91
    5km 28:20 9:07 55.06
    5M 47:06 9:25 54.12
    10km 59:24 9:34 53.64
    10M 1:38:44 9:52 53.06
    Half 2:11:44 10:03 52.53
    20M 3:26:58 10:21 52.37
    Mara 4:36:08 10:32 52.53

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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