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Fri 12th Jul 2024 at 3:28pm by GlennR

Run > General
  • Amazing
  • breezy
  • Time
    29:03
  • Miles
    2.01
  • Min/mi
    14:27
  • Pacing
    82.3%
  • WAVA
    37.02
  • Stride(cm)
    79
  • Cals
    257
  • Watts
    233
  • Cadence
    142
  • BPM
    116
  • %MHR
    67.1
  • B/mi
    1678
  • Asc(m)
    1
  • Surface
    Road

Notes & Comments

Same as Wednesday.

Five minutes walk then jog-walk to fifteen minutes.

4 x 30s cadence drills with 30s walk recoveries.

10 minutes walk-jog warm down.

Recovery time 14 hours.

Still not really doing the warm down easy enough.

1) 0.97mi - 15:00(15:32/mi) 105/124bpm [1630b/mi] 120cal 192/338W
2) 0mi - 1(9:49/mi) 121/121bpm [1188b/mi] 134/135W
3) 0.06mi - 30(8:12/mi) 126/136bpm [1034b/mi] 6cal 387/475W
4) 0.03mi - 30(15:22/mi) 139/141bpm [2137b/mi] 6cal 231/427W
5) 0.06mi - 30(8:12/mi) 138/145bpm [1132b/mi] 6cal 325/418W
6) 0.03mi - 30(17:16/mi) 146/148bpm [2520b/mi] 6cal 216/419W
7) 0.06mi - 30(7:53/mi) 143/149bpm [1127b/mi] 7cal 360/450W
8) 0.03mi - 30(15:31/mi) 149/151bpm [2312b/mi] 6cal 188/422W
9) 0.06mi - 30(8:19/mi) 145/149bpm [1207b/mi] 7cal 351/409W
10) 0.03mi - 30(17:39/mi) 149/152bpm [2631b/mi] 6cal 216/411W
11) 0.68mi - 10:00(14:48/mi) 123/144bpm [1821b/mi] 87cal 170/424W
12) 0mi - 2(10:29/mi) 125/125bpm [1311b/mi] 290/290W
15:00 1 30 30 30 30 30 30 30 30 10:00 2

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.
0.97 14:57 14:57 15:28 105 78-124 1625 120 0-166 192 0-338 13/14
0.97 14:59 2 14:44 121 121-121 1783 104 104-104 135 133-137 0/0
1.03 15:28 30 8:05 126 120-137 1019 176 104-198 388 136-475 1/1
1.06 15:59 30 15:32 139 136-141 2160 138 0-190 229 0-427 1/0
1.12 16:28 30 8:10 138 135-145 1126 164 0-194 328 0-419 1/0
1.15 16:58 30 17:16 146 142-148 2521 125 0-190 209 0-419 0/1
1.21 17:28 30 7:52 143 140-150 1126 169 0-192 362 0-450 0/0
1.25 17:59 30 15:33 149 143-151 2318 111 0-188 187 0-422 0/1
1.31 18:28 30 8:17 145 143-149 1202 179 118-192 353 160-409 1/1
1.34 18:59 30 17:54 149 144-152 2666 128 106-188 214 120-411 0/0
2.01 28:59 10:00 14:48 123 115-144 1821 106 0-230 170 0-424 7/6
2.01 29:00 1 +1 14:25 125 125-125 1801 164 164-164 290 290-290 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    116 avge / 152 max Delete HR Trace

  • Cadence Distribution

    142 avge / 230 max Stride Length: 79cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 52.3 164 1.3 15:10 12:07
    Walk 47.0 116 0.8 13:39 17:55
    Still 0.7 - - 12 -

  • Power Distribution

    233W (475 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:30 10:05 36.85% More
    800m 5:44 11:33 38.51% More
    1km 7:27 11:59 39.26% More
    Mile 12:57 12:57 39.60% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 13:23 13:23 38.30
    5km 47:05 15:09 35.56
    5M 1:19:50 15:58 34.38
    10km 1:41:35 16:21 33.81
    10M 2:52:13 17:13 32.87
    Half 3:52:21 17:44 32.22
    20M 6:11:31 18:35 31.63
    Mara 8:21:16 19:08 31.42
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