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Wed 21st Aug 2024 at 6:57pm by Alun

Run > Easy
  • Not good
  • windy
  • Time
    35:34
  • Miles
    4.35
  • Min/mi
    8:11
  • Pacing
    93.8%
  • WAVA
    62.20
  • Stride(cm)
    134
  • Cals
    454
  • Watts
    385
  • Cadence
    147
  • BPM
    122
  • %MHR
    70.2
  • B/mi
    999
  • Asc(m)
    85
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

4 and a bit easy paced miles, run to Wainscott and back, stiff breeze on the way home.

1) 0.62mi - 4:59(8:01/mi) 111/120bpm [891b/mi] 60cal 360/485W
2) 0.62mi - 4:58(8:00/mi) 120/128bpm [960b/mi] 65cal 382/517W
3) 0.62mi - 4:55(7:55/mi) 120/125bpm [949b/mi] 62cal 359/435W
4) 0.62mi - 4:49(7:45/mi) 120/129bpm [931b/mi] 60cal 355/490W
5) 0.62mi - 5:17(8:30/mi) 127/131bpm [1079b/mi] 69cal 417/549W
6) 0.62mi - 5:17(8:30/mi) 129/134bpm [1096b/mi] 70cal 420/525W
7) 0.62mi - 5:17(8:30/mi) 128/132bpm [1087b/mi] 67cal 393/495W
8) 0.01mi - 3(8:32/mi) 121/121bpm [1032b/mi] 1cal 317/318W
4:59 4:58 4:55 4:49 5:17 5:17 5:17 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.
0.13 1:02 1:02 8:14 100 65-112 823 151 70-166 358 29-476 2/3
0.25 2:04 1:03 8:21 114 110-116 952 150 148-152 383 319-433 3/1
0.38 3:06 1:01 8:12 114 112-116 934 150 148-152 359 289-442 3/4
0.50 4:05 59 7:51 117 112-120 919 149 148-152 368 301-485 3/7
0.63 5:00 55 7:23 109 105-112 806 150 148-152 327 305-369 1/9
0.75 6:01 1:00 8:03 117 108-122 942 148 140-150 441 380-517 5/0
0.88 7:00 1:00 7:58 125 121-128 996 149 148-154 390 344-434 3/2
1.00 8:00 59 7:55 119 116-121 943 149 148-152 369 339-401 2/1
1.13 9:00 1:01 8:04 121 119-123 977 148 138-150 365 347-438 1/3
1.25 10:01 1:00 8:04 117 114-120 943 148 146-150 348 294-404 3/2
1.38 11:04 1:03 8:24 123 118-125 1033 147 146-148 404 366-435 4/0
1.50 12:02 58 7:44 120 114-125 928 147 146-148 340 310-398 0/6
1.63 13:02 1:00 7:59 118 116-121 942 148 146-150 358 341-386 2/4
1.75 14:01 59 7:53 121 116-124 955 148 144-150 376 347-421 2/7
1.88 14:57 56 7:28 117 112-121 873 149 146-150 312 259-370 0/9
2.00 15:54 57 7:36 116 114-119 881 148 146-152 330 270-359 0/13
2.13 16:49 55 7:21 119 117-122 876 150 148-152 338 297-384 0/6
2.25 17:47 58 7:41 122 119-124 938 147 144-150 343 309-377 0/8
2.38 18:47 1:00 8:02 119 117-123 956 147 144-148 357 333-427 6/0
2.50 19:49 1:02 8:17 126 123-129 1043 146 144-148 401 352-490 7/2
2.63 20:57 1:08 9:04 126 124-129 1143 146 144-148 448 379-549 7/0
2.75 21:59 1:02 8:13 128 123-130 1051 146 144-148 404 355-470 2/3
2.88 22:56 58 7:42 125 124-127 963 147 144-148 394 345-432 1/5
3.00 23:59 1:03 8:23 126 124-128 1056 146 144-148 421 393-437 5/0
3.13 25:07 1:08 9:02 129 125-131 1164 144 142-146 422 409-459 7/0
3.25 26:13 1:07 8:52 129 127-131 1144 145 144-146 432 408-455 6/1
3.38 27:16 1:03 8:22 129 126-132 1079 145 144-146 390 374-417 3/2
3.50 28:22 1:05 8:43 128 127-131 1117 144 144-146 439 388-525 7/1
3.63 29:23 1:01 8:11 130 129-132 1064 146 146-148 415 383-472 5/0
3.75 30:24 1:01 8:09 131 129-134 1068 146 144-148 413 348-468 2/6
3.88 31:24 59 7:55 128 125-130 1013 147 146-148 395 355-433 3/2
4.00 32:24 1:00 8:04 128 125-131 1032 146 144-150 429 376-482 2/4
4.13 33:30 1:06 8:52 128 125-131 1134 145 144-146 438 375-495 9/0
4.25 34:39 1:09 9:11 130 126-132 1193 145 142-148 371 296-468 3/3
4.35 35:34 55 8:44 123 119-126 1075 145 144-148 324 276-373 1/5

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    122 avge / 134 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    31 2.5% 8:37
    13 4.4% 8:56
    11 4.6% 9:00

  • Cadence Distribution

    147 avge / 166 max Stride Length: 134cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 53.4 149 2.4 19:00 7:52
    Walk 46.6 145 1.9 16:34 8:32

  • Power Distribution

    385W (549 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:51 7:25 47.18% More
    800m 3:44 7:31 55.41% More
    1km 4:42 7:34 57.42% More
    Mile 7:42 7:42 59.51% More
    5k 24:57 8:02 62.55% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:24 7:24 61.89
    5km 24:50 8:00 62.83
    5M 41:16 8:15 61.74
    10km 52:03 8:23 61.21
    10M 1:26:31 8:39 60.97
    Half 1:55:26 8:49 60.04
    20M 3:01:22 9:04 60.56
    Mara 4:01:59 9:14 60.52

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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