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Thu 5th Sep 2024 at 12:55pm by Alun

Run > Easy
  • breezy
  • Time
    40:31
  • Miles
    5.00
  • Min/mi
    8:06
  • Pacing
    90.2%
  • WAVA
    62.85
  • Stride(cm)
    133
  • Cals
    536
  • Watts
    397
  • Cadence
    149
  • BPM
    126
  • %MHR
    72.3
  • B/mi
    1020
  • Asc(m)
    61
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Zones 1 and 2 run from the office, down to Lower Thames Street, along the Embankment to Westminster, across the bridge, along Southbank, across Southwark bridge and then back to the office.
Rather crowded and windy on Westminster bridge and the way back, otherwise quite enjoyable...

1) 0.62mi - 4:41(7:33/mi) 120/130bpm [905b/mi] 60cal 389/485W
2) 0.62mi - 4:59(8:01/mi) 124/130bpm [994b/mi] 68cal 381/503W
3) 0.62mi - 5:03(8:07/mi) 125/132bpm [1015b/mi] 68cal 363/455W
4) 0.62mi - 5:04(8:10/mi) 125/131bpm [1020b/mi] 67cal 364/473W
5) 0.62mi - 5:09(8:17/mi) 126/133bpm [1044b/mi] 68cal 414/600W
6) 0.62mi - 5:15(8:26/mi) 127/131bpm [1072b/mi] 67cal 399/545W
7) 0.62mi - 5:05(8:11/mi) 130/138bpm [1064b/mi] 68cal 416/645W
8) 0.62mi - 5:00(8:03/mi) 129/136bpm [1037b/mi] 66cal 439/561W
9) 0.02mi - 15(9:59/mi) 130/132bpm [1298b/mi] 4cal 552/602W
4:41 4:59 5:03 5:04 5:09 5:15 5:05 5:00 15

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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.
0.25 1:54 1:54 7:35 115 79-126 871 154 148-202 391 171-485 1/9
0.50 3:47 1:53 7:33 123 116-126 928 152 150-156 392 319-450 3/3
0.75 5:46 1:59 7:58 124 120-130 988 149 148-152 374 336-503 1/2
1.00 7:40 1:54 7:36 124 121-130 942 150 148-154 383 342-451 1/2
1.25 9:44 2:04 8:15 124 121-128 1023 150 148-152 389 313-455 5/6
1.50 11:45 2:01 8:04 126 122-132 1016 150 148-162 369 327-448 1/2
1.75 13:49 2:04 8:16 124 121-126 1025 148 136-152 356 218-383 2/3
2.00 15:49 2:00 7:59 124 122-127 990 148 148-150 362 337-390 2/5
2.25 17:49 2:01 8:03 125 122-128 1006 150 148-156 358 267-473 0/5
2.50 19:54 2:05 8:20 127 124-133 1059 148 146-160 369 331-425 10/1
2.75 22:01 2:07 8:28 126 119-133 1067 149 138-156 408 204-600 5/10
3.00 24:06 2:04 8:17 126 121-129 1044 147 146-150 409 376-480 3/4
3.25 26:07 2:01 8:05 126 125-128 1019 148 144-154 436 408-475 7/3
3.50 28:12 2:05 8:19 128 125-131 1064 148 146-154 407 340-507 6/10
3.75 30:17 2:05 8:21 126 121-129 1053 147 144-150 385 252-645 6/11
4.00 32:19 2:02 8:07 128 126-131 1038 147 146-152 419 367-526 6/5
4.25 34:34 2:16 9:02 133 127-138 1202 147 142-158 418 290-563 17/8
4.50 36:27 1:52 7:29 126 124-130 943 148 138-152 400 318-523 3/9
4.75 38:23 1:56 7:45 128 126-131 991 147 144-150 417 346-531 4/3
4.99 40:30 2:07 8:43 132 127-136 1150 147 144-152 483 362-602 15/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    126 avge / 138 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    17 3.8% 8:30
    14 8.8% 10:10
    11 3.1% 8:25

  • Cadence Distribution

    149 avge / 202 max Stride Length: 133cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 34.5 151 1.8 13:58 7:53
    Walk 65.5 147 3.2 26:32 8:14

  • Power Distribution

    397W (645 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:46 7:05 49.38% More
    800m 3:39 7:20 56.73% More
    1km 4:40 7:31 58.49% More
    Mile 7:40 7:40 61.64% More
    5k 24:54 8:01 62.67% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:16 7:16 65.02
    5km 24:23 7:51 63.98
    5M 40:31 8:06 62.92
    10km 51:06 8:13 62.35
    10M 1:24:56 8:30 61.69
    Half 1:53:19 8:39 61.06
    20M 2:58:03 8:54 60.88
    Mara 3:57:34 9:04 61.06

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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