Sat 7th Sep 2024 at 10:10am by Rosehip

Run > Run-Walk
  • Good
  • warm
  • Time
    1:02:28
  • Miles
    4.64
  • Min/mi
    13:28
  • Pacing
    89.8%
  • WAVA
    44.31
  • Stride(cm)
    77
  • Cals
    486
  • Watts
    206
  • Cadence
    155
  • BPM
    140
  • %MHR
    78.5
  • B/mi
    1881
  • Asc(m)
    27
  • Surface
    Trail

Notes & Comments

8 comments
4x 2min walk, 1mile run.

still warm and humid but without the breeze,
legs tired today
hr is staying blue/green a little longer than it was, still ignoring it.
3.1 base, load 77
only 49% execution score - was a little slower than I'd hoped.

1) 0.11mi - 2:00(18:20/mi) 73/85bpm [1338b/mi] 10cal 126/159W
2) 1mi - 12:48(12:48/mi) 132/141bpm [1689b/mi] 106cal 223/254W
3) 0.12mi - 2:00(16:05/mi) 127/141bpm [2042b/mi] 13cal 153/237W
4) 1mi - 12:48(12:48/mi) 141/149bpm [1806b/mi] 105cal 219/250W
5) 0.12mi - 2:00(16:11/mi) 132/149bpm [2137b/mi] 13cal 157/237W
6) 1mi - 13:09(13:09/mi) 148/154bpm [1945b/mi] 104cal 213/234W
7) 0.11mi - 2:00(17:46/mi) 142/155bpm [2522b/mi] 12cal 124/232W
8) 1mi - 12:53(12:53/mi) 151/158bpm [1945b/mi] 105cal 213/235W
9) 0.12mi - 2:00(16:34/mi) 143/157bpm [2369b/mi] 13cal 149/222W
10) 0.05mi - 51(16:36/mi) 124/128bpm [2057b/mi] 5cal 132/140W
2:00 12:48 2:00 12:48 2:00 13:09 2:00 12:53 2:00 51
Jaks
Well done 👏
Rosehip
thanks Jaks :)
RRR-CAZ 🇬🇧
Well done humidity automatically seems to make the legs feel tired.
Rosehip
it does doesn't it! oh well, will be complaining it's too cold soon ;)
Velociraptor
Well done :)
Rosehip
thanks V'rap :)
northernslowcoach
Good session :)
Rosehip
thanks, coachie :)

Pace

14% 48% 37%

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.
0.13 2:11 2:11 17:29 74 62-85 1294 123 114-160 144 114-191 1/0
0.25 3:48 1:37 12:56 111 81-125 1436 161 158-164 221 192-247 0/1
0.38 5:21 1:33 12:21 129 125-132 1594 161 158-162 224 214-239 0/1
0.50 6:57 1:36 12:47 133 131-134 1701 161 160-162 229 220-240 0/1
0.63 8:33 1:36 12:51 135 134-137 1736 162 160-164 234 226-254 2/0
0.75 10:09 1:36 12:44 137 136-137 1745 162 160-164 225 219-231 0/1
0.88 11:46 1:37 12:59 138 137-139 1792 162 160-164 218 210-229 1/1
1.00 13:22 1:36 12:48 140 139-140 1792 162 158-164 220 213-228 1/0
1.13 15:01 1:38 13:08 140 139-141 1838 160 124-164 224 187-241 1/0
1.25 17:00 1:59 15:55 124 113-139 1973 130 124-160 157 137-211 2/0
1.38 18:39 1:39 13:10 130 116-140 1711 161 160-162 227 200-250 2/0
1.50 20:16 1:38 13:00 140 139-140 1820 161 158-162 214 204-222 0/0
1.63 21:54 1:38 13:02 141 139-143 1839 162 160-164 217 204-231 0/0
1.75 23:30 1:36 12:46 142 141-143 1814 162 160-162 214 203-230 0/2
1.88 25:04 1:34 12:34 143 141-145 1797 162 160-164 217 212-226 0/2
2.00 26:40 1:36 12:46 144 143-145 1838 162 160-164 220 214-228 1/1
2.13 28:14 1:34 12:31 147 144-149 1840 161 160-162 226 222-229 0/1
2.25 29:50 1:36 12:50 148 147-149 1898 161 128-164 219 66-237 1/1
2.38 31:49 1:59 15:53 128 119-148 2033 130 122-162 154 128-215 0/0
2.50 33:27 1:38 13:07 139 126-148 1823 162 160-164 220 204-232 2/0
2.63 35:08 1:40 13:22 148 147-149 1979 160 158-162 211 203-219 0/1
2.75 36:46 1:39 13:08 149 149-150 1957 161 160-162 220 210-234 1/0
2.88 38:28 1:42 13:33 151 149-152 2045 160 156-162 214 191-233 1/0
3.00 40:07 1:39 13:15 151 150-152 2000 160 158-162 208 201-221 0/2
3.13 41:46 1:39 13:14 150 149-151 1986 161 160-162 207 202-211 0/2
3.25 43:21 1:35 12:42 151 149-152 1917 162 160-164 213 207-217 1/0
3.38 45:01 1:40 13:19 153 152-155 2037 158 122-162 214 157-232 0/1
3.50 47:06 2:05 16:41 137 125-153 2285 126 110-162 127 55-205 0/0
3.63 48:42 1:36 12:46 144 132-150 1839 162 160-164 216 204-223 1/0
3.75 50:20 1:37 12:59 151 150-152 1960 162 160-164 214 208-219 0/1
3.88 51:58 1:38 13:05 150 149-151 1962 160 158-162 210 203-216 0/1
4.00 53:38 1:40 13:22 151 149-153 2019 161 158-162 204 200-222 1/1
4.13 55:16 1:38 13:06 153 151-154 2004 161 158-162 215 209-231 1/0
4.25 56:48 1:32 12:16 153 152-155 1877 162 160-164 222 210-235 0/1
4.38 58:25 1:37 12:53 155 155-156 1997 162 160-164 224 213-232 0/1
4.50 1:00:05 1:40 13:17 156 153-158 2073 157 126-164 211 163-222 2/0
4.63 1:02:10 2:05 16:44 135 122-153 2258 125 120-130 135 121-166 0/2
4.64 1:02:28 18 18:31 122 120-123 2258 123 120-124 129 121-135 0/0

Heart

140/158max
  • Show Beats/Mile

Elevation

Asc 27m, Range 7m, Flat prediction 1:02:28
Elevation Graph
No climbs of at least 10 metres detected.

Power

206W (254 max)
Power Graph
Power Bands

Cadence

155 (164 max) Stride Length: 77cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 83.8 161 4 52:19 12:56
Walk 16.2 124 0.6 10:08 16:57
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
100m 45 11:57 30.09% More
200m 1:31 12:13 32.50% More
400m 3:06 12:29 33.98% More
800m 6:16 12:37 38.18% More
1km 7:51 12:38 39.57% More
Mile 12:45 12:45 40.99% More
5k 40:54 13:10 44.68% More

Predictions

Dist Time Per Mile WAVA
1M 9:45 9:45 53.64
5km 38:26 12:22 47.54
5M 1:08:23 13:41 43.73
10km 1:28:57 14:19 42.14
10M 2:38:14 15:49 39.15
Half 3:39:24 16:45 36.95
20M 6:06:10 18:19 34.98
Mara 8:27:43 19:23 33.50

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