Thu 11th Apr 2024 at 7:36pm by Alun

Run > Warm Down

breezy

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Time
16:53
Miles
2.04
Min/mi
8:17
Pacing
84.1%
WAVA
58.75
Stride(cm)
127
Cals
221
Watts
374
Cadence
153
BPM
121
%MHR
69.4
B/mi
1000
Asc(m)
44
Hillscore
5
Surface
Mixed

Notes & Comments

Post session warm down, Medway Park up across the Lines to Longhill Avenue, across the top and back down to the car.

1) 0.62mi - 5:36(9:00/mi) 120/130bpm [1081b/mi] 72cal 386/465W
2) 0.62mi - 5:12(8:21/mi) 117/126bpm [978b/mi] 65cal 345/431W
3) 0.62mi - 4:46(7:41/mi) 124/139bpm [953b/mi] 65cal 386/518W
4) 0.17mi - 1:19(7:38/mi) 127/129bpm [969b/mi] 19cal 395/419W

5:36 5:12 4:46 1:19

Pin Map

0mi in 0

Pace

34%

21%

42%

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	30	30	8:04	91 68-107	734	151 92-158	368 109-465	0/1
0.13	1:03	33	8:49	114 108-120	1005	153 152-154	378 352-408	2/1
0.19	1:35	32	8:33	122 120-124	1043	153 152-154	409 384-442	3/0
0.25	2:09	33	8:50	125 123-127	1105	152 152-152	393 377-407	2/0
0.31	2:44	35	9:27	120 115-124	1134	152 150-154	386 345-411	2/0
0.38	3:18	34	9:07	121 116-125	1104	154 152-156	374 341-416	2/0
0.44	3:53	35	9:18	125 120-128	1163	154 152-154	403 389-421	4/0
0.50	4:27	34	9:02	126 124-130	1139	154 152-154	389 360-418	3/0
0.56	5:03	36	9:37	128 126-129	1231	153 152-156	378 351-409	3/0
0.63	5:38	35	9:14	127 125-129	1173	152 150-154	386 365-414	3/0
0.69	6:13	35	9:24	122 116-126	1147	152 150-154	369 349-389	2/0
0.75	6:48	35	9:26	119 115-121	1123	151 150-152	366 342-380	2/0
0.81	7:20	31	8:23	122 120-124	1022	153 150-156	344 303-382	2/0
0.88	8:12	52 +12	13:54	111 91-120	1542	147 64-162	249 94-329	1/1
0.94	8:40	29	7:38	107 98-112	817	156 154-160	358 325-431	0/8
1.00	9:09	29	7:38	115 112-117	878	155 154-156	368 362-376	0/3
1.06	9:38	29	7:44	118 115-120	912	155 154-156	372 367-379	1/2
1.13	10:07	29	7:45	118 117-120	914	154 154-156	368 359-379	1/1
1.19	10:35	27	7:20	121 119-122	887	155 154-156	358 333-375	1/0
1.25	11:02	28	7:20	119 117-121	874	156 154-156	335 324-344	0/3
1.31	11:36	34	8:56	119 116-125	1063	154 152-158	363 309-491	0/3
1.38	12:10	34	9:12	131 125-137	1205	153 152-154	489 469-518	5/2
1.44	12:41	31	8:11	137 135-139	1122	153 152-156	399 311-494	9/0
1.50	13:09	28	7:35	129 122-136	977	154 152-154	344 338-349	1/0
1.56	13:37	28	7:21	121 120-123	889	154 154-154	359 347-374	0/2
1.63	14:03	26	6:54	119 117-121	821	155 154-156	360 347-370	0/2
1.69	14:29	26	7:01	118 117-120	829	155 154-156	377 361-388	0/4
1.75	14:55	26	6:51	118 117-120	809	156 154-156	355 347-361	0/4
1.81	15:23	28	7:28	120 118-123	896	156 156-158	377 344-416	0/4
1.88	15:51	28	7:26	124 121-127	923	157 154-158	417 391-437	1/1
1.94	16:18	27	7:20	128 126-129	938	156 156-158	394 385-403	1/1
2.00	16:48	29	7:52	127 125-129	999	154 152-156	392 364-417	1/0
2.04	17:04	16	7:46	125 124-126	971	155 150-158	400 389-418	0/0

Heart

121/139max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 44m, Range 31m, Flat prediction 15:39

Elevation Graph

Biggest Climbs (m)	Min/mi
31 2.7%	9:08
17 8.5%	9:14
See your biggest climbs

Power

374W (518 max)

Power Graph

Power Bands

Cadence

153 (162 max) Stride Length: 127cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.4	153	2	16:47	8:22
Walk	0.5	94	0	5	15:48
Pause	1.2	-	-	12	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:44	6:58	49.96%	More
800m	3:36	7:14	57.12%	More
1km	4:33	7:20	58.71%	More
Mile	7:38	7:38	59.56%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:53	7:53	57.61
5km	26:27	8:31	58.49
5M	43:59	8:48	57.42
10km	55:28	8:56	56.93
10M	1:32:11	9:13	56.70
Half	2:03:00	9:23	55.83
20M	3:13:16	9:40	56.30
Mara	4:17:51	9:50	56.27

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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