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Mon 22nd Jul 2024 at 8:29am by Rosehip

Run > General
  • Good
  • drizzle
  • warm
  • Time
    54:00
  • Miles
    4.01
  • Min/mi
    13:28
  • Pacing
    81.4%
  • WAVA
    43.19
  • Stride(cm)
    77
  • Cals
    434
  • Watts
    207
  • Cadence
    154
  • BPM
    132
  • %MHR
    74.4
  • B/mi
    1783
  • Asc(m)
    22
  • Surface
    Road

Notes & Comments

Back from dropping Elmo at the garage, felt good
plan had 50 with 20 steady, did the steady in half mile chunks instead.
left knee feels better on road than trail - think that's a function of how narrow the trail paths have got and a bit of 'crossing the line' running?
left achilles started a bit of a gripe - these shoes have a higher heel cup, so going to blame that ;) walked loop back from the last bug.

3.0 base, load 71
suddenly got a productive score again, wtf is that about?

1) 0.18mi - 3:01(16:20/mi) 95/100bpm [1552b/mi] 19cal 146/186W
2) 0.81mi - 11:02(13:37/mi) 122/132bpm [1662b/mi] 87cal 194/294W
3) 0.51mi - 6:23(12:30/mi) 139/145bpm [1737b/mi] 55cal 224/248W
4) 0.5mi - 6:58(14:00/mi) 129/143bpm [1805b/mi] 55cal 183/252W
5) 0.5mi - 6:17(12:28/mi) 142/146bpm [1770b/mi] 54cal 225/260W
6) 0.5mi - 7:12(14:18/mi) 135/146bpm [1930b/mi] 56cal 183/261W
7) 0.52mi - 6:35(12:35/mi) 146/152bpm [1837b/mi] 57cal 226/261W
8) 0.48mi - 6:32(13:39/mi) 138/151bpm [1884b/mi] 51cal 194/272W
3:01 11:02 6:23 6:58 6:17 7:12 6:35 6:32
northernslowcoach
Good morning miles :)
Velociraptor
Well done 😀
Jaks
Well done 👏
Rosehip
thanks both :)
Rosehip
and Jaks :)
RRR-CAZ 🇬🇧
Good running :-)
Ness
Well done! 👍 Hope your Achilles is ok
Rosehip
it'll be fine, Ness - just one of V'raps Gremlins hitching a ride down south for a bit :)
Ness
Ah! Yes!

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.
0.18 3:00 3:00 16:15 95 89-100 1544 118 0-132 146 0-186 4/1
0.99 14:02 11:02 13:38 122 100-132 1663 143 0-176 194 0-294 15/15
1.51 20:25 6:23 12:29 139 124-145 1735 164 0-168 224 63-248 12/12
2.00 27:36 7:11 +1 14:27 129 116-143 1863 135 0-168 183 0-252 13/12
2.51 33:54 6:18 12:29 142 116-146 1772 165 158-168 225 199-260 7/9
3.01 42:50 8:56 +3 17:46 135 115-146 2397 139 0-166 184 0-261 20/20
3.53 49:25 6:35 12:34 146 117-152 1835 164 128-168 227 171-261 9/8
4.01 56:09 6:44 +2 14:06 138 127-151 1946 147 0-168 195 0-272 10/10

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 152 max Delete HR Trace

  • Cadence Distribution

    154 avge / 176 max Stride Length: 77cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 69.8 164 3.1 38:43 13:06
    Walk 27.2 127 0.9 15:44 16:54
    Still 0.1 - - 3 -
    Pause 2.8 - - 1:38 -

  • Power Distribution

    207W (294 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 43 11:38 30.94% More
    200m 1:30 12:06 32.80% More
    400m 3:04 12:19 34.44% More
    800m 6:11 12:27 38.68% More
    1km 7:55 12:45 39.15% More
    Mile 13:04 13:04 39.77% More
    5k 43:08 13:53 41.76% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:03 10:03 51.73
    5km 39:39 12:46 45.42
    5M 1:10:32 14:06 41.33
    10km 1:31:45 14:46 39.55
    10M 2:43:13 16:19 36.79
    Half 3:46:18 17:16 35.19
    20M 6:17:41 18:53 32.49
    Mara 8:43:41 19:59 30.70

Bespoke Fields

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