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Fri 30th Aug 2024 at 5:00pm by Alun

Run > Recovery Run
  • breezy
  • Time
    35:10
  • Miles
    4.11
  • Min/mi
    8:33
  • Pacing
    94.8%
  • WAVA
    59.30
  • Stride(cm)
    129
  • Cals
    447
  • Watts
    379
  • Cadence
    146
  • BPM
    121
  • %MHR
    69.4
  • B/mi
    1033
  • Asc(m)
    82
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

35 minutes recovery run after many hours spent driving into North London and back, never more than 5 minutes from home...

1) 0.62mi - 5:23(8:39/mi) 116/124bpm [1004b/mi] 68cal 389/500W
2) 0.62mi - 5:17(8:30/mi) 121/131bpm [1029b/mi] 68cal 380/501W
3) 0.62mi - 5:10(8:20/mi) 122/127bpm [1016b/mi] 68cal 394/555W
4) 0.62mi - 5:17(8:30/mi) 120/129bpm [1021b/mi] 66cal 369/606W
5) 0.62mi - 5:28(8:47/mi) 121/127bpm [1063b/mi] 69cal 365/576W
6) 0.62mi - 5:21(8:37/mi) 122/125bpm [1051b/mi] 67cal 379/452W
7) 0.25mi - 2:04(8:20/mi) 126/130bpm [1050b/mi] 27cal 391/466W
8) 0.14mi - 1:10(8:25/mi) 121/126bpm [1018b/mi] 14cal 355/418W
5:23 5:17 5:10 5:17 5:28 5:21 2:04 1:10

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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.
0.62 5:23 5:23 8:40 116 74-124 1005 148 142-158 389 86-500 19/9
1.24 10:40 5:17 8:30 121 113-131 1029 147 140-152 380 277-501 18/23
1.86 15:49 5:09 8:19 122 113-127 1015 146 142-152 394 290-555 12/22
2.48 21:06 5:17 8:31 120 111-129 1021 145 142-152 369 264-606 20/30
3.10 26:33 5:27 8:47 121 114-127 1063 145 142-152 364 289-576 18/13
3.72 31:54 5:20 8:37 122 116-125 1052 145 142-154 380 312-452 13/9
3.97 33:57 2:03 8:21 126 119-130 1052 146 144-150 391 315-466 5/5
4.11 35:06 1:09 +1 8:24 121 117-126 1017 146 144-150 355 282-418 0/4

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    121 avge / 131 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    11 7.4% 8:21

  • Cadence Distribution

    146 avge / 158 max Stride Length: 129cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 30.3 148 1.3 10:39 8:30
    Walk 69.7 145 2.9 24:31 8:34

  • Power Distribution

    379W (606 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:57 7:50 44.70% More
    800m 4:04 8:10 51.00% More
    1km 5:08 8:16 52.54% More
    Mile 8:21 8:21 54.82% More
    5k 26:29 8:32 58.90% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:46 7:46 58.97
    5km 26:05 8:24 59.82
    5M 43:21 8:40 58.78
    10km 54:41 8:48 58.26
    10M 1:30:53 9:05 58.04
    Half 2:01:16 9:15 57.16
    20M 3:10:32 9:32 57.65
    Mara 4:14:12 9:42 57.61

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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