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Tue 10th Sep 2024 at 6:51pm by Alun

Run > Tempo
  • windy
  • Time
    27:17
  • Miles
    4.07
  • Min/mi
    6:42
  • Pacing
    69.5%
  • WAVA
    75.59
  • Stride(cm)
    151
  • Cals
    437
  • Watts
    458
  • Cadence
    159
  • BPM
    149
  • %MHR
    85.6
  • B/mi
    999
  • Asc(m)
    76
  • Hillscore
    3
  • Surface
    Grass

Notes & Comments

Distance Group Grass Session

10 minutes tempo, 2 minutes jogged recovery, 7½ minutes tempo, 90 seconds jogged recovery, 5 minutes tempo.
2.6km, 2km and 1.4km, a good session...

1) 0.62mi - 3:56(6:20/mi) 135/147bpm [856b/mi] 59cal 478/657W
2) 0.62mi - 3:49(6:09/mi) 151/159bpm [929b/mi] 64cal 502/692W
3) 0.37mi - 2:14(6:00/mi) 158/159bpm [949b/mi] 39cal 474/683W
4) 0.13mi - 1:43(13:09/mi) 137/158bpm [1802b/mi] 22cal 314/585W
5) 0.62mi - 3:40(5:54/mi) 150/160bpm [885b/mi] 60cal 485/691W
6) 0.62mi - 3:44(6:01/mi) 159/164bpm [956b/mi] 66cal 494/650W
7) 0.03mi - 12(7:06/mi) 160/164bpm [1137b/mi] 3cal 545/561W
8) 0.07mi - 1:25(20:00/mi) 137/161bpm [2741b/mi] 18cal 216/594W
9) 0.62mi - 3:38(5:51/mi) 153/164bpm [894b/mi] 60cal 477/628W
10) 0.23mi - 1:24(6:01/mi) 161/163bpm [968b/mi] 25cal 515/625W
11) 0.13mi - 1:30(11:40/mi) 142/165bpm [1656b/mi] 21cal 316/647W
3:56 3:49 2:14 1:43 3:40 3:44 12 1:25 3:38 1:24 1:30

Map
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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.
0.62 3:56 3:56 6:20 135 81-147 854 162 154-168 478 327-657 21/15
1.24 7:45 3:49 6:09 151 144-159 929 163 158-172 502 371-692 18/18
1.61 9:59 2:14 6:00 158 154-159 949 165 154-168 475 350-683 5/13
1.74 11:43 1:44 13:20 136 116-158 1813 127 0-208 308 0-585 6/2
2.36 15:21 3:39 5:52 150 116-160 881 165 158-180 488 199-691 13/16
2.98 19:05 3:44 6:01 159 156-164 956 163 160-168 494 370-650 12/20
3.01 19:17 12 7:02 160 159-164 1125 160 152-162 548 521-564 4/0
3.08 20:42 1:25 20:27 136 102-161 2781 114 0-224 207 0-594 3/2
3.70 24:19 3:37 5:50 154 102-164 897 166 160-180 479 27-628 10/17
3.93 25:42 1:23 6:01 161 159-163 968 164 160-168 516 401-625 5/5
4.06 27:12 1:30 +1 11:52 142 122-165 1685 142 138-164 316 243-647 3/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    149 avge / 165 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    12 3.6% 6:36
    11 3.1% 6:22
    11 4.6% 6:28

  • Cadence Distribution

    159 avge / 224 max Stride Length: 151cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 84.3 163 3.8 22:58 6:06
    Walk 15.1 132 0.3 4:07 13:38
    Still 0.7 - - 11 -

  • Power Distribution

    458W (692 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:21 5:24 64.74% More
    800m 2:54 5:49 71.55% More
    1km 3:37 5:50 74.52% More
    Mile 5:57 5:57 77.07% More
    5k 20:27 6:35 76.26% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:06 6:06 75.08
    5km 20:27 6:35 76.29
    5M 33:59 6:48 74.98
    10km 42:52 6:54 74.33
    10M 1:11:15 7:08 74.03
    Half 1:35:04 7:15 72.91
    20M 2:29:22 7:28 73.53
    Mara 3:19:18 7:36 73.48

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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