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Tue 3rd Sep 2024 at 6:15pm by Alun

Run > Warm Up
  • Time
    15:22
  • Miles
    1.87
  • Min/mi
    8:13
  • Pacing
    91.4%
  • WAVA
    59.38
  • Stride(cm)
    130
  • Cals
    199
  • Watts
    375
  • Cadence
    150
  • BPM
    123
  • %MHR
    70.5
  • B/mi
    1008
  • Asc(m)
    37
  • Hillscore
    3
  • Surface
    Mixed

Notes & Comments

Pre session warm up from Medway Park to the Garrison via the Naval Memorial and back down along the eastern edge of the park.
Legs were slow to respond at first but improved as the run progressed.

1) 0.62mi - 5:28(8:47/mi) 119/134bpm [1045b/mi] 68cal 394/446W
2) 0.62mi - 4:59(8:01/mi) 126/132bpm [1010b/mi] 68cal 374/416W
3) 0.62mi - 4:54(7:53/mi) 124/129bpm [977b/mi] 63cal 352/420W
4) 0.01mi - 2(7:17/mi) 124/124bpm [903b/mi] 402/408W
5:28 4:59 4:54 2

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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.
0.06 37 37 9:51 92 65-109 906 152 148-158 302 75-422 2/0
0.13 1:12 35 9:20 114 109-118 1063 150 148-152 388 361-405 2/0
0.19 1:44 32 8:33 121 118-122 1035 149 148-150 400 387-409 3/0
0.25 2:16 32 8:32 120 120-121 1025 150 148-150 417 407-433 3/0
0.31 2:48 32 8:34 121 119-122 1036 150 148-150 403 384-424 3/0
0.38 3:21 32 8:40 123 121-124 1065 150 148-150 399 380-427 2/0
0.44 3:54 33 8:50 123 122-125 1087 149 148-150 432 420-441 4/0
0.50 4:26 32 8:36 125 122-126 1074 150 148-150 411 380-443 4/0
0.56 4:58 32 8:26 127 126-133 1071 150 148-150 420 388-446 3/0
0.63 5:28 31 8:11 128 125-134 1047 151 150-152 400 391-408 2/0
0.69 6:00 31 8:24 128 122-132 1075 150 148-150 392 382-408 2/0
0.75 6:31 31 8:17 126 120-129 1044 150 148-152 368 301-390 1/0
0.81 7:00 29 7:45 122 120-123 945 153 152-154 362 290-408 0/3
0.88 7:30 30 7:56 125 123-126 991 152 150-152 397 382-416 1/0
0.94 8:00 30 8:05 126 125-129 1018 151 150-152 371 362-377 1/0
1.00 8:31 31 8:11 128 127-129 1046 151 150-152 369 362-382 0/0
1.06 9:01 31 8:10 129 127-130 1054 150 150-152 395 369-414 3/0
1.13 9:31 30 7:58 128 125-131 1020 150 150-152 370 355-382 0/0
1.19 9:59 28 7:33 125 124-127 944 150 150-152 366 352-383 1/1
1.25 10:29 29 7:49 123 122-124 962 151 150-152 344 335-353 0/2
1.31 10:57 28 7:33 125 123-127 945 150 150-152 350 339-360 0/2
1.38 11:25 28 7:33 123 122-126 929 151 150-152 349 326-377 0/3
1.44 11:53 28 7:21 121 119-124 889 152 150-154 341 322-347 0/4
1.50 12:20 27 7:12 121 120-122 871 151 150-152 354 341-364 0/3
1.56 12:48 28 7:25 122 120-123 904 152 150-152 349 327-387 1/4
1.63 13:19 31 8:22 125 122-126 1046 150 148-152 394 355-420 1/2
1.69 13:49 30 7:57 126 124-128 1001 152 150-154 373 353-390 0/3
1.75 14:19 30 7:58 127 126-129 1011 151 150-152 345 336-350 0/3
1.81 14:57 38 10:05 124 120-127 1250 145 76-152 306 90-360 0/3
1.87 15:22 25 7:24 123 120-125 910 151 148-154 376 340-420 1/1

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    123 avge / 134 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    31 2.8% 8:42

  • Cadence Distribution

    150 avge / 158 max Stride Length: 130cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 150 1.9 15:20 8:13
    Walk 0.2 78 0 2 15:08

  • Power Distribution

    375W (446 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:50 7:22 47.51% More
    800m 3:44 7:30 55.56% More
    1km 4:44 7:37 56.94% More
    Mile 7:47 7:47 58.87% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:53 7:53 58.09
    5km 26:26 8:30 59.02
    5M 43:55 8:47 58.02
    10km 55:24 8:55 57.51
    10M 1:32:05 9:13 57.28
    Half 2:02:51 9:23 56.42
    20M 3:13:02 9:39 56.90
    Mara 4:17:32 9:50 56.87

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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