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Sun 14th Jul 2024 at 3:59pm by GlennR

Run > General
  • Amazing
  • breezy
  • warm
  • Time
    43:15
  • Miles
    3.15
  • Min/mi
    13:44
  • Pacing
    85%
  • WAVA
    39.36
  • Stride(cm)
    81
  • Cals
    431
  • Watts
    256
  • Cadence
    146
  • BPM
    127
  • %MHR
    73.2
  • B/mi
    1739
  • Asc(m)
    8
  • Surface
    Road

Notes & Comments

Walk then jog-walk warm up.

1.5 miles run-walk fairly brisk.

Ten minutes walk-jog warm down.

Pacing not ideal for the faster part. Warm and the air quality wasn’t great.

Performance condition plus two, recovery time 22 hours.

1) 0.98mi - 15:00(15:14/mi) 108/128bpm [1646b/mi] 124cal 179/332W
2) 1mi - 12:07(12:07/mi) 137/144bpm [1661b/mi] 143cal 250/350W
3) 0.5mi - 6:05(12:09/mi) 143/148bpm [1738b/mi] 73cal 239/476W
4) 0.66mi - 10:00(15:03/mi) 132/149bpm [1987b/mi] 90cal 172/376W
5) 0.01mi - 3(10:26/mi) 134/134bpm [1399b/mi] 1cal 285/285W
15:00 12:07 6:05 10:00 3

Map
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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.
0.98 14:58 14:58 15:13 108 75-128 1643 114 0-230 178 0-332 8/12
1.98 27:05 12:07 12:08 137 123-144 1661 129 0-168 250 0-350 8/10
2.48 33:09 6:04 12:09 143 137-148 1737 114 0-172 239 0-476 9/6
3.15 43:08 9:59 15:03 132 121-149 1986 101 0-170 172 0-383 8/7
3.15 43:11 3 +1 12:45 134 133-134 1709 162 162-162 285 283-285 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    127 avge / 149 max Delete HR Trace

  • Cadence Distribution

    146 avge / 230 max Stride Length: 81cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 67.0 161 2.4 28:58 12:13
    Walk 32.9 112 0.8 14:13 18:13
    Still 0.1 - - 3 -

  • Power Distribution

    256W (476 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:52 11:32 32.21% More
    800m 5:57 11:58 37.16% More
    1km 7:25 11:56 38.90% More
    Mile 12:07 12:07 40.49% More
    5k 42:21 13:38 39.53% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 12:07 12:07 40.50
    5km 42:36 13:43 39.30
    5M 1:12:12 14:26 37.99
    10km 1:31:53 14:47 37.38
    10M 2:35:46 15:35 36.57
    Half 3:30:10 16:03 35.65
    20M 5:36:02 16:48 35.33
    Mara 7:33:24 17:18 34.92
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