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Sat 10th Aug 2024 at 12:47pm by Gooner

Run > Long Run
  • Good
  • drizzle
  • breezy
  • warm
  • Time
    1:28:30
  • Miles
    7.37
  • Min/mi
    12:00
  • Pacing
    87.2%
  • WAVA
    36.61
  • Stride(cm)
    82
  • Cals
    1134
  • Watts
    329
  • Cadence
    164
  • BPM
    156
  • %MHR
    80.4
  • B/mi
    1873
  • Asc(m)
    166
  • Hillscore
    15
  • Surface
    Mixed

Notes & Comments

Joker LSR on holiday. All uphill at the start peaking in a VERY steep summit that required walking as running was the same pace 😂 Had to stop a couple of times for gates and cars to get past as there were some narrow parts on the road sections.

Legs were a bit achy, especially on the steep downhills but missed out my intervals this week as on holiday to try and let them heal a little.

Will see how they feel next week and see where I stand.

1) 1mi - 11:54(11:54/mi) 149/160bpm [1773b/mi] 154cal 335/415W
2) 1mi - 12:14(12:14/mi) 158/161bpm [1932b/mi] 167cal 337/400W
3) 1mi - 13:41(13:41/mi) 164/175bpm [2245b/mi] 183cal 347/505W
4) 1mi - 11:36(11:36/mi) 158/172bpm [1832b/mi] 149cal 308/451W
5) 1mi - 11:01(11:01/mi) 153/167bpm [1685b/mi] 133cal 317/449W
6) 1mi - 11:37(11:37/mi) 154/159bpm [1789b/mi] 145cal 321/351W
7) 1mi - 11:59(11:59/mi) 155/157bpm [1857b/mi] 148cal 322/381W
8) 0.37mi - 4:28(11:57/mi) 156/158bpm [1864b/mi] 55cal 319/366W
11:54 12:14 13:41 11:36 11:01 11:37 11:59 4:28

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.
0.85 10:00 10:00 11:48 147 111-156 1734 164 100-168 330 85-382 13/6
1.65 20:00 10:00 12:24 157 151-161 1948 165 160-168 342 265-415 32/3
2.48 30:00 10:00 12:05 159 154-164 1921 167 162-172 342 273-415 29/5
3.14 40:00 10:00 15:15 167 155-175 2547 145 102-168 352 80-505 59/2
4.04 50:00 10:00 +9 11:05 156 148-169 1729 167 116-174 310 176-420 26/71
4.95 1:00:00 10:00 10:58 153 145-167 1677 168 164-172 318 248-449 12/74
5.81 1:10:00 10:00 11:39 155 152-159 1806 167 164-172 321 291-351 6/17
6.66 1:20:00 10:00 11:49 154 148-157 1819 166 164-170 321 294-381 7/10
7.37 1:28:39 8:39 12:04 155 153-158 1870 165 82-172 320 163-366 9/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    156 avge / 175 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    66 7.1% 15:20
    46 2.5% 12:18
    17 2.3% 12:15
    17 5.3% 13:35

  • Cadence Distribution

    164 avge / 174 max Stride Length: 82cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 95.3 166 7.2 1:24:26 11:49
    Walk 4.6 109 0.2 4:04 18:51
    Pause 0.2 - - 9 -

  • Power Distribution

    329W (505 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 30 8:07 33.41% More
    200m 1:05 8:43 33.46% More
    400m 2:18 9:16 32.89% More
    800m 5:07 10:17 34.01% More
    1km 6:25 10:19 35.52% More
    Mile 10:20 10:20 37.96% More
    5k 34:54 11:14 38.22% More
    5 miles 59:51 11:58 36.16% More
    10k 1:14:38 12:01 36.22% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:16 10:16 38.22
    5km 34:52 11:13 38.25
    5M 58:14 11:39 37.17
    10km 1:13:37 11:51 36.72
    10M 2:02:59 12:18 36.30
    Half 2:44:34 12:34 35.60
    20M 4:19:44 12:59 35.74
    Mara 5:47:32 13:16 35.62

Photos

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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