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Thu 18th Jul 2024 at 6:21pm by GlennR

Run > General
  • Amazing
  • v warm
  • Time
    29:03
  • Miles
    2.13
  • Min/mi
    13:38
  • Pacing
    83.9%
  • WAVA
    38.60
  • Stride(cm)
    81
  • Cals
    293
  • Watts
    246
  • Cadence
    145
  • BPM
    127
  • %MHR
    73.6
  • B/mi
    1738
  • Asc(m)
    5
  • Surface
    Road

Notes & Comments

Five minutes walk, ten minutes jog-walk.

4 x 30s cadence drills with 30s recoveries.

Ten minutes walk-jog.

Performance condition zero, recovery time 20 hours.

1) 1mi - 14:35(14:35/mi) 116/137bpm [1691b/mi] 129cal 197/368W
2) 0.02mi - 25(21:29/mi) 134/135bpm [2880b/mi] 4cal 17/146W
3) 0mi - 1(1:47:29/mi) 134/135bpm [14402b/mi] 4cal 17/146W
4) 0.06mi - 30(8:40/mi) 134/141bpm [1161b/mi] 6cal 341/437W
5) 0.03mi - 30(17:38/mi) 143/144bpm [2522b/mi] 6cal 208/407W
6) 0.06mi - 30(8:06/mi) 141/144bpm [1143b/mi] 7cal 407/481W
7) 0.03mi - 30(17:39/mi) 146/147bpm [2577b/mi] 6cal 103/438W
8) 0.06mi - 30(8:20/mi) 144/148bpm [1200b/mi] 7cal 336/437W
9) 0.03mi - 30(16:36/mi) 149/151bpm [2473b/mi] 6cal 146/413W
10) 0.06mi - 30(7:58/mi) 146/149bpm [1162b/mi] 7cal 414/472W
11) 0.03mi - 30(17:43/mi) 150/152bpm [2658b/mi] 6cal 203/439W
12) 0.75mi - 10:00(13:25/mi) 137/146bpm [1838b/mi] 104cal 207/361W
13) 0mi - 2(6:09/mi) 136/136bpm [836b/mi] 1cal 345/346W
14:35 25 1 30 30 30 30 30 30 30 30 10:00 2

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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.
1.00 14:34 14:34 14:34 116 81-137 1690 124 0-176 197 0-368 8/11
1.02 14:59 25 21:42 134 132-135 2908 13 0-110 17 0-146 1/0
1.02 14:59 0 0 132 132-132 NAN 110 110-110 144 144-144 0/0
1.08 15:28 29 8:26 134 130-141 1131 169 94-192 341 134-437 1/0
1.10 15:58 30 17:50 143 141-144 2550 112 0-186 214 0-414 0/0
1.17 16:28 30 8:06 141 139-144 1142 175 100-190 399 151-481 0/0
1.19 16:58 30 17:41 146 144-147 2583 53 0-190 114 0-438 0/0
1.25 17:27 30 8:20 144 141-148 1199 157 0-238 330 0-437 1/0
1.28 17:57 30 16:38 149 146-151 2478 80 0-188 154 0-415 0/0
1.35 18:27 30 7:58 146 144-149 1162 178 110-190 406 175-472 0/1
1.37 18:57 30 17:47 150 147-152 2667 128 0-190 210 49-439 0/1
2.12 28:57 10:00 13:25 137 132-147 1838 119 0-176 206 0-361 8/8
2.12 29:00 3 +1 11:57 136 136-136 1626 172 172-172 342 332-346 0/0
2.12 29:00 0 +1 0 136 136-136 NAN 172 172-172 346 346-346 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    127 avge / 152 max Delete HR Trace

  • Cadence Distribution

    145 avge / 238 max Stride Length: 81cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 53.9 171 1.4 15:39 11:16
    Walk 45.9 114 0.7 13:19 18:02
    Still 0.3 - - 5 -

  • Power Distribution

    246W (481 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:33 10:15 36.25% More
    800m 5:47 11:39 38.17% More
    1km 7:26 11:57 38.82% More
    Mile 12:25 12:25 39.53% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 12:33 12:33 39.11
    5km 44:09 14:13 37.92
    5M 1:14:51 14:58 36.64
    10km 1:35:16 15:20 36.05
    10M 2:41:29 16:09 35.28
    Half 3:37:53 16:38 34.39
    20M 5:48:22 17:25 34.08
    Mara 7:50:02 17:56 33.68
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