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Sun 9th Mar 2025 at 12:17pm by Alun

Run > Warm Down
  • Time
    10:06
  • Miles
    1.00
  • Min/mi
    10:06
  • Pacing
    86.7%
  • WAVA
    47.12
  • Stride(cm)
    107
  • Cals
    122
  • Watts
    304
  • Cadence
    150
  • BPM
    121
  • %MHR
    69.3
  • B/mi
    1218
  • Asc(m)
    1
  • Surface
    Road

Notes & Comments

Post race warm down with Richard K and Jason S, my left ankle is so sore...

1) 0.62mi - 6:18(10:08/mi) 117/127bpm [1185b/mi] 73cal 297/398W
2) 0.38mi - 3:48(9:57/mi) 127/131bpm [1263b/mi] 49cal 313/338W
6:18 3:48

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.
0.06 41 41 10:57 97 74-112 1062 141 84-164 272 18-398 1/1
0.13 1:39 58 +20 15:25 111 109-114 1711 148 86-156 292 19-355 0/1
0.19 2:18 39 10:19 115 111-118 1186 153 150-158 319 275-338 1/1
0.25 2:54 37 9:48 117 115-118 1146 151 148-156 296 282-314 0/0
0.31 3:31 37 9:51 119 117-123 1172 151 150-152 294 288-301 1/1
0.38 4:11 40 10:38 121 119-123 1286 150 148-152 307 290-324 1/1
0.44 4:50 39 10:22 121 120-122 1255 149 148-150 299 286-307 1/0
0.50 5:27 37 9:55 121 119-123 1199 149 148-150 298 287-306 0/1
0.56 6:04 37 9:47 123 122-125 1203 151 150-152 305 298-322 1/1
0.63 6:40 36 9:36 125 124-127 1199 152 150-156 307 278-321 0/0
0.69 7:18 38 10:07 126 125-127 1274 153 150-154 313 277-328 1/0
0.75 7:54 36 9:33 127 125-128 1214 152 150-154 310 297-320 1/1
0.81 8:33 40 10:34 127 125-129 1341 151 146-156 301 229-333 1/0
0.88 9:09 36 9:29 126 124-128 1196 153 152-156 314 297-338 1/1
0.94 9:44 35 9:18 130 128-131 1209 151 150-154 328 318-336 1/0
1.00 10:23 39 10:29 128 125-130 1343 150 148-152 315 291-334 1/1
1.00 10:26 3 13:59 125 125-125 1747 148 148-148 306 301-311 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    121 avge / 131 max Delete HR Trace

  • Cadence Distribution

    150 avge / 164 max Stride Length: 107cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 95.5 151 1 9:58 10:00
    Walk 4.5 84 0 28 1:10:19

  • Power Distribution

    304W (398 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:25 9:42 36.10% More
    800m 4:51 9:45 42.69% More
    1km 6:07 9:51 44.56% More
    Mile 10:21 10:21 45.66% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:06 10:06 46.78
    5km 33:53 10:54 46.04
    5M 56:20 11:16 45.25
    10km 1:11:03 11:26 44.84
    10M 1:58:05 11:49 44.37
    Half 2:37:33 12:02 43.92
    20M 4:07:33 12:23 43.79
    Mara 5:30:17 12:36 43.92

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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