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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

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 :)

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.
0.74 10:00 10:00 13:32 117 62-137 1584 153 114-164 210 114-254 5/4
1.48 20:00 10:00 13:30 135 113-141 1822 155 124-164 209 137-250 7/2
2.26 30:00 10:00 12:49 144 139-149 1845 161 128-164 218 66-237 3/7
2.99 40:00 10:00 13:40 144 119-152 1968 155 122-164 203 128-234 5/3
3.72 50:00 10:00 13:38 147 125-155 2005 154 110-164 196 55-232 3/5
4.50 1:00:00 10:00 12:59 153 149-158 1986 161 128-164 214 164-235 4/3
4.64 1:02:28 2:28 16:53 134 120-154 2263 125 120-130 136 121-169 1/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 158 max Delete HR Trace

  • Cadence Distribution

    155 avge / 164 max Stride Length: 77cm

  • Run/Walk Breakdown

     
    % 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 -

  • Power Distribution

    206W (254 max)

  • 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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