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Fri 6th Sep 2024 at 1:42pm by Rosehip

Run > General
  • Time
    32:31
  • Miles
    2.51
  • Min/mi
    12:57
  • Pacing
    77.7%
  • WAVA
    43.83
  • Stride(cm)
    81
  • Cals
    267
  • Watts
    213
  • Cadence
    154
  • BPM
    145
  • %MHR
    81.5
  • B/mi
    1878
  • Asc(m)
    13
  • Surface
    Road

Notes & Comments

20 mins steady run - which was a slog as it's very warm and humid, followed by 10x 15 second 'strides' with 45s walktojog between them
- they were fun, it's nice to run run sometimes :)

garmin says:

best pace 7:37

pc+2 at start
2.8 base, 1 anaerobic - slight benefit
load 72

will see how joints and tendons feel after that...

1) 1mi - 12:45(12:45/mi) 140/150bpm [1785b/mi] 107cal 225/281W
2) 1mi - 12:42(12:42/mi) 146/157bpm [1854b/mi] 104cal 206/414W
3) 0.38mi - 4:54(12:46/mi) 155/161bpm [1980b/mi] 40cal 170/330W

4) 0.13mi - 2:09(16:48/mi) 149/163bpm [2504b/mi] 16cal 129/322W
12:45 12:42 4:54 2:09
RRR-CAZ 🇬🇧
Excellent :-)
Velociraptor
Well done 😀
Rosehip
thanks :)
Jaks
Well done 👏
Rosehip
thanks, Jaks :)

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.
1.00 12:45 12:45 12:45 140 83-150 1784 160 0-166 225 0-281 16/12
2.00 26:26 13:42 +1 13:42 146 120-158 2000 146 0-178 206 0-414 16/17
2.38 31:20 4:54 12:46 155 148-161 1979 121 0-180 170 0-330 5/7
2.51 33:29 2:09 +1 16:54 149 134-163 2519 128 0-180 129 0-322 1/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    145 avge / 163 max Delete HR Trace

  • Cadence Distribution

    154 avge / 180 max Stride Length: 81cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 72.3 163 2 23:56 12:31
    Walk 24.5 125 0.5 8:27 16:15
    Still 0.4 - - 8 -
    Pause 2.9 - - 1:00 -

  • Power Distribution

    213W (414 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 40 10:41 33.69% More
    200m 1:23 11:10 35.54% More
    400m 3:03 12:15 34.60% More
    800m 6:09 12:23 38.91% More
    1km 7:49 12:35 39.69% More
    Mile 12:36 12:36 41.25% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:40 10:40 48.74
    5km 42:06 13:33 42.78
    5M 1:14:53 14:59 38.93
    10km 1:37:25 15:41 37.25
    10M 2:53:17 17:20 34.65
    Half 4:00:16 18:20 33.14
    20M 6:40:59 20:03 30.60
    Mara 9:15:59 21:13 28.92

Bespoke Fields

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stride length
cadence
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