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Mon 19th Aug 2024 at 6:48pm by Alun

Run > Recovery Run
  • Not good
  • windy
  • warm
  • Time
    38:33
  • Miles
    4.50
  • Min/mi
    8:34
  • Pacing
    94.3%
  • WAVA
    59.41
  • Stride(cm)
    128
  • Cals
    471
  • Watts
    361
  • Cadence
    147
  • BPM
    121
  • %MHR
    69.4
  • B/mi
    1035
  • Asc(m)
    50
  • Hillscore
    2
  • Surface
    Mixed

Notes & Comments

Easy paced laps of the Bligh Way playing fields after yesterday's long run, legs felt surprisingly good.

1) 0.62mi - 5:18(8:32/mi) 114/122bpm [974b/mi] 64cal 372/441W
2) 0.62mi - 5:33(8:57/mi) 122/133bpm [1091b/mi] 70cal 381/440W
3) 0.62mi - 5:16(8:28/mi) 121/124bpm [1024b/mi] 65cal 358/431W
4) 0.62mi - 5:19(8:34/mi) 122/128bpm [1045b/mi] 65cal 350/398W
5) 0.62mi - 5:18(8:31/mi) 122/126bpm [1039b/mi] 65cal 360/454W
6) 0.62mi - 5:13(8:24/mi) 122/128bpm [1026b/mi] 64cal 352/403W
7) 0.62mi - 5:09(8:18/mi) 122/126bpm [1012b/mi] 61cal 347/425W
8) 0.15mi - 1:27(9:20/mi) 120/127bpm [1121b/mi] 17cal 362/436W
5:18 5:33 5:16 5:19 5:18 5:13 5:09 1:27

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.
0.13 1:04 1:04 8:32 100 80-110 853 152 150-160 353 180-407 2/4
0.25 2:08 1:04 8:36 117 110-122 1006 151 150-152 401 358-441 5/1
0.38 3:13 1:05 8:37 119 116-121 1025 151 148-154 365 274-411 1/2
0.50 4:14 1:01 8:11 116 113-119 949 149 148-154 378 318-405 1/1
0.63 5:20 1:05 8:44 119 116-122 1039 149 148-150 387 347-421 3/2
0.75 6:27 1:07 8:57 123 121-124 1100 148 146-150 412 367-440 4/0
0.88 7:37 1:10 9:20 126 124-133 1175 147 144-150 400 348-439 7/0
1.00 8:48 1:12 9:32 122 120-125 1163 146 144-148 361 329-396 4/1
1.13 9:52 1:03 8:25 122 115-127 1027 146 144-148 350 317-411 3/3
1.25 10:55 1:04 8:29 119 115-123 1010 146 144-146 381 351-405 2/2
1.38 12:03 1:08 9:04 123 121-124 1115 145 142-148 356 330-389 3/1
1.50 13:08 1:05 8:38 120 117-124 1036 146 144-152 357 307-398 2/2
1.63 14:06 58 7:47 121 118-123 941 149 146-152 356 336-384 0/5
1.75 15:07 1:00 8:03 121 119-123 974 148 146-150 339 322-368 0/5
1.88 16:12 1:06 8:46 120 116-123 1052 146 144-148 381 323-431 5/2
2.00 17:18 1:06 8:47 125 122-126 1099 146 144-150 360 311-398 3/0
2.13 18:21 1:02 8:18 118 114-125 980 146 144-146 342 290-384 1/6
2.25 19:28 1:07 8:57 123 119-127 1100 145 142-146 357 333-379 3/2
2.38 20:33 1:05 8:38 124 121-128 1071 145 142-150 344 322-390 1/1
2.50 21:32 1:00 7:59 120 116-122 958 148 146-150 347 328-366 0/5
2.63 22:33 1:01 8:05 122 117-125 985 147 144-150 359 335-373 0/2
2.75 23:36 1:03 8:23 122 119-126 1023 146 144-148 350 330-386 1/3
2.88 24:45 1:09 9:12 123 120-126 1132 145 142-148 389 348-454 7/1
3.00 25:49 1:04 8:32 121 116-126 1034 145 142-146 329 279-441 3/5
3.13 26:53 1:04 8:35 122 118-125 1047 145 144-146 368 352-385 3/2
3.25 28:02 1:08 9:07 124 121-127 1131 143 142-144 358 334-376 3/0
3.38 29:06 1:04 8:33 121 118-123 1036 147 144-152 357 322-403 1/2
3.50 30:05 1:00 7:56 121 118-124 961 147 144-150 356 322-384 0/3
3.63 31:07 1:01 8:11 125 120-128 1023 146 144-148 346 330-358 0/3
3.75 32:07 1:00 8:03 120 118-122 966 146 144-150 333 286-371 1/6
3.88 33:07 1:00 8:01 120 117-122 961 147 144-150 339 293-368 0/5
4.00 34:10 1:02 8:19 121 117-125 1006 146 144-150 354 318-425 2/2
4.13 35:12 1:03 8:22 122 121-125 1021 146 144-146 349 338-376 2/1
4.25 36:16 1:04 8:32 124 122-126 1058 147 144-150 357 335-376 1/1
4.38 37:22 1:05 8:42 122 120-124 1061 145 144-146 351 336-405 4/1
4.50 38:31 1:10 9:17 120 115-127 1114 145 144-148 360 300-436 1/2
4.50 38:33 2 9:59 116 116-116 1158 144 144-144 326 326-326 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    121 avge / 133 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    18 2.4% 9:13

  • Cadence Distribution

    147 avge / 160 max Stride Length: 128cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 36.3 149 1.7 13:59 8:23
    Walk 63.7 145 2.8 24:34 8:40

  • Power Distribution

    361W (454 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:56 7:46 45.10% More
    800m 4:00 8:02 51.82% More
    1km 4:59 8:02 54.07% More
    Mile 8:11 8:11 55.95% More
    5k 26:13 8:26 59.53% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:44 7:44 59.22
    5km 25:57 8:21 60.12
    5M 43:08 8:38 59.07
    10km 54:25 8:45 58.55
    10M 1:30:26 9:03 58.33
    Half 2:00:40 9:13 57.44
    20M 3:09:35 9:29 57.93
    Mara 4:12:57 9:39 57.90

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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