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Mon 26th Aug 2024 at 10:01am by Alun

Run > Recovery Run
  • breezy
  • Time
    37:26
  • Miles
    4.41
  • Min/mi
    8:29
  • Pacing
    94.4%
  • WAVA
    59.79
  • Stride(cm)
    128
  • Cals
    461
  • Watts
    363
  • Cadence
    148
  • BPM
    122
  • %MHR
    70.3
  • B/mi
    1038
  • Asc(m)
    58
  • Hillscore
    1
  • Surface
    Mixed

Notes & Comments

Very easy paced run to, around and home from the Bligh Way playing fields

Didn't feel too bad but my lower back and Glute Medius began to lock up shortly afterwards. Heat, ice and Ibuprofen to the rescue, looks like it's going to be a quiet few days running wise to allow it to free up... 🤞

1) 0.62mi - 5:23(8:40/mi) 112/124bpm [971b/mi] 64cal 383/444W
2) 0.62mi - 5:27(8:46/mi) 124/128bpm [1088b/mi] 69cal 374/445W
3) 0.62mi - 5:13(8:24/mi) 123/128bpm [1032b/mi] 66cal 368/443W
4) 0.62mi - 5:14(8:25/mi) 123/129bpm [1036b/mi] 65cal 351/419W
5) 0.62mi - 5:22(8:38/mi) 125/129bpm [1080b/mi] 66cal 363/532W
6) 0.62mi - 5:03(8:07/mi) 125/130bpm [1015b/mi] 61cal 336/438W
7) 0.62mi - 5:11(8:21/mi) 125/128bpm [1043b/mi] 64cal 365/485W
8) 0.06mi - 33(9:22/mi) 122/124bpm [1143b/mi] 6cal 326/367W
5:23 5:27 5:13 5:14 5:22 5:03 5:11 33

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 1:05 1:05 8:44 96 72-107 838 151 148-170 363 132-444 4/3
0.25 2:10 1:04 8:35 113 107-117 970 149 148-150 401 363-442 3/0
0.38 3:16 1:06 8:51 116 113-118 1026 150 148-152 374 241-423 1/2
0.50 4:20 1:04 8:32 115 113-118 980 150 148-152 390 351-414 1/2
0.63 5:25 1:04 8:36 119 116-124 1023 149 148-150 395 359-439 3/1
0.75 6:33 1:08 9:05 127 123-128 1153 148 146-152 395 357-445 4/1
0.88 7:41 1:09 9:08 126 124-127 1152 147 146-148 389 365-413 4/0
1.00 8:48 1:07 8:52 125 121-128 1109 148 144-150 354 309-402 3/1
1.13 9:49 1:01 8:09 119 116-123 969 147 146-148 345 290-394 2/6
1.25 10:54 1:05 8:41 123 118-128 1068 147 146-148 380 352-404 2/1
1.38 11:59 1:05 8:43 124 123-127 1080 147 146-152 385 321-443 5/1
1.50 12:59 59 7:54 121 119-122 956 151 148-154 325 308-338 0/5
1.63 13:59 1:01 8:06 123 120-125 996 149 148-152 346 338-358 0/3
1.75 15:02 1:03 8:23 122 119-124 1023 148 146-152 368 350-405 2/2
1.88 16:09 1:06 8:51 126 120-128 1115 149 148-152 413 385-440 5/0
2.00 17:11 1:03 8:22 124 118-129 1037 148 146-150 336 296-389 2/4
2.13 18:16 1:04 8:34 121 119-123 1036 147 144-148 384 345-417 3/2
2.25 19:23 1:08 9:03 124 122-128 1122 146 144-148 357 322-417 2/2
2.38 20:25 1:01 8:09 124 121-127 1010 149 148-152 338 316-396 1/2
2.50 21:24 59 7:54 123 120-126 971 150 148-152 331 313-347 0/5
2.63 22:24 1:01 8:06 123 122-125 996 149 148-150 328 302-379 0/7
2.75 23:32 1:07 9:00 126 122-129 1134 148 146-148 441 385-532 9/0
2.88 24:36 1:04 8:34 127 125-129 1088 147 146-148 312 284-380 1/4
3.00 25:39 1:03 8:26 121 119-127 1019 147 146-148 370 313-407 3/3
3.13 26:49 1:09 9:15 125 122-127 1156 145 144-148 358 315-442 2/1
3.25 27:54 1:05 8:40 125 123-130 1084 146 144-148 361 306-438 4/1
3.38 28:53 59 7:55 125 123-127 990 149 146-152 328 302-358 0/6
3.50 29:55 1:01 8:11 126 124-130 1031 148 146-152 326 300-337 0/5
3.63 30:53 58 7:46 125 123-130 970 148 146-150 332 307-365 0/7
3.75 31:52 59 7:55 124 121-126 982 149 148-150 336 302-369 1/6
3.88 32:52 1:00 7:57 124 123-125 986 149 148-150 344 322-368 2/4
4.00 33:55 1:03 8:22 126 124-128 1055 147 146-150 394 334-437 3/0
4.13 34:57 1:02 8:16 126 124-128 1042 148 146-150 354 334-392 2/1
4.25 35:59 1:02 8:17 125 123-126 1036 148 146-152 336 318-351 1/2
4.38 37:07 1:08 9:03 125 122-128 1130 145 142-148 383 300-485 5/2
4.41 37:26 19 9:52 121 120-122 1194 145 144-146 324 297-341 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    122 avge / 130 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    11 2.2% 9:11

  • Cadence Distribution

    148 avge / 170 max Stride Length: 128cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 25.0 150 1.1 9:21 8:14
    Walk 75.0 147 3.3 28:05 8:35

  • Power Distribution

    363W (532 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:56 7:45 45.17% More
    800m 3:55 7:52 52.96% More
    1km 4:54 7:52 55.14% More
    Mile 8:04 8:04 56.75% More
    5k 25:59 8:22 60.05% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:41 7:41 59.61
    5km 25:45 8:17 60.59
    5M 42:48 8:34 59.53
    10km 53:59 8:41 59.02
    10M 1:29:44 8:58 58.78
    Half 1:59:43 9:08 57.90
    20M 3:08:07 9:24 58.39
    Mara 4:10:59 9:35 58.35

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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