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Tue 27th Aug 2024 at 11:45am by Rosehip

Run > Steady-State
  • Good
  • windy
  • warm
  • Time
    38:04
  • Miles
    2.90
  • Min/mi
    13:08
  • Pacing
    91.3%
  • WAVA
    43.89
  • Stride(cm)
    78
  • Cals
    312
  • Watts
    216
  • Cadence
    158
  • BPM
    141
  • %MHR
    79.4
  • B/mi
    1856
  • Asc(m)
    15
  • Surface
    Road

Notes & Comments

The proper wk8 run1 - 28 mins
60/30s for warmup.
went the wrong way around the loop for wind direction/the only slight up.

execution score 79%
pc+3 at start, -2 to finish
3.0 base, load 66

1) 0.11mi - 2:00(17:38/mi) 82/86bpm [1446b/mi] 11cal 120/179W
2) 0.08mi - 1:00(12:25/mi) 100/120bpm [1241b/mi] 7cal 207/243W
3) 0.03mi - 30(15:49/mi) 122/124bpm [1929b/mi] 4cal 160/256W
4) 0.08mi - 1:00(12:39/mi) 121/127bpm [1531b/mi] 8cal 204/227W
5) 0.03mi - 30(16:20/mi) 127/128bpm [2074b/mi] 4cal 183/248W
6) 0.08mi - 1:00(13:05/mi) 126/130bpm [1648b/mi] 8cal 197/264W
7) 0.03mi - 30(15:54/mi) 130/132bpm [2067b/mi] 4cal 167/248W
8) 0.08mi - 1:00(12:18/mi) 126/132bpm [1549b/mi] 8cal 219/260W
9) 0.03mi - 30(16:58/mi) 130/134bpm [2206b/mi] 4cal 179/248W

10) 1mi - 12:46(12:46/mi) 144/152bpm [1838b/mi] 108cal 225/291W
11) 1mi - 12:32(12:32/mi) 153/159bpm [1917b/mi] 109cal 227/282W
12) 0.22mi - 2:42(12:27/mi) 158/160bpm [1966b/mi] 23cal 222/243W

13) 0.12mi - 2:00(16:22/mi) 149/160bpm [2440b/mi] 14cal 157/235W
2:00 1:00 30 1:00 30 1:00 30 1:00 30 12:46 12:32 2:42 2:00 4
Ness
Well done! 👏
Rosehip
thanks, Ness :)
RRR-CAZ 🇬🇧
Good work 👍
Rosehip
thanks, Caz :)
Jaks
Well done Rosehip 👏
Rosehip
thanks, Jaks :)
Velociraptor
Well done 😀
Rosehip
thanks V'rap :)
northernslowcoach
Oops for wrong wind direction- well done :)
Rosehip
cheers coachie :)

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.
0.11 1:59 1:59 17:29 82 75-86 1434 101 0-128 120 0-179 4/2
0.19 2:59 1:00 12:25 99 81-120 1229 158 124-164 206 132-243 2/3
0.23 3:29 30 15:49 122 119-124 1930 112 0-164 163 0-256 1/0
0.30 4:29 1:00 12:40 121 116-127 1532 154 0-166 203 71-227 1/2
0.34 4:59 30 16:20 127 125-128 2074 121 0-164 184 0-248 4/1
0.41 5:59 1:00 13:05 126 123-130 1648 154 0-166 198 61-264 4/4
0.44 6:29 30 15:54 130 129-132 2067 104 0-132 169 0-248 1/1
0.52 7:29 1:00 12:18 127 120-132 1562 160 130-166 218 151-260 3/3
0.55 7:59 30 16:58 130 124-134 2206 116 0-164 182 0-256 3/0
1.55 20:45 12:46 12:46 144 126-152 1840 163 122-166 225 178-291 25/29
2.55 33:16 12:31 12:32 153 148-159 1917 164 158-166 227 198-282 20/23
2.77 35:58 2:42 12:27 158 157-160 1967 163 160-168 222 208-243 4/5
2.89 37:57 1:59 16:20 149 138-160 2433 127 0-166 158 70-235 4/3
2.90 38:02 5 +1 15:24 138 138-138 2125 125 124-126 147 145-150 0/0
2.90 38:02 0 +1 0 138 138-138 NAN 124 124-124 150 150-150 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 160 max Delete HR Trace

  • Cadence Distribution

    158 avge / 168 max Stride Length: 78cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 85.6 163 2.6 32:34 12:42
    Walk 14.4 126 0.3 5:29 16:25
    Still 0.0 - - 1 -

  • Power Distribution

    216W (291 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 44 11:47 30.55% More
    200m 1:31 12:11 32.56% More
    400m 3:04 12:18 34.45% More
    800m 6:11 12:26 38.73% More
    1km 7:44 12:27 40.12% More
    Mile 12:28 12:28 41.69% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:30 10:30 49.51
    5km 41:23 13:19 43.52
    5M 1:13:36 14:43 39.60
    10km 1:35:45 15:25 37.90
    10M 2:50:19 17:02 35.26
    Half 3:56:10 18:02 33.72
    20M 6:34:08 19:42 31.14
    Mara 9:06:29 20:51 29.42

Bespoke Fields

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stride length
cadence
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