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Thu 12th Sep 2024 at 6:28pm by Alun

Run > Warm Up
  • breezy
  • cold
  • Time
    15:47
  • Miles
    1.98
  • Min/mi
    7:58
  • WAVA
    61.31
  • Stride(cm)
    132
  • Cals
    206
  • Watts
    398
  • Cadence
    153
  • BPM
    120
  • %MHR
    68.8
  • B/mi
    955
  • Asc(m)
    37
  • Hillscore
    3
  • Surface
    Mixed

Notes & Comments

Pre session warm up around the Lines from Medway Park, stopped briefly next to the Garrison to chat with the group.

1) 0.62mi - 5:07(8:14/mi) 115/133bpm [948b/mi] 63cal 419/533W
2) 0.62mi - 4:58(7:59/mi) 125/133bpm [998b/mi] 69cal 410/483W
3) 0.62mi - 4:49(7:45/mi) 120/125bpm [931b/mi] 62cal 353/413W
4) 0.11mi - 53(7:54/mi) 122/123bpm [964b/mi] 12cal 360/382W
5:07 4:58 4:49 53

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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 32 32 8:28 80 62-104 677 155 152-158 399 314-418 1/1
0.13 1:04 32 8:40 112 104-117 970 153 152-156 424 378-466 2/0
0.19 1:36 32 8:31 121 115-123 1031 152 152-152 438 421-456 3/0
0.25 2:07 31 8:16 123 122-124 1017 153 152-154 430 399-447 3/0
0.31 2:38 31 8:19 124 122-128 1030 153 152-154 427 397-446 3/0
0.38 7:51 5:12 +4:48 1:23:18 87 64-128 7247 159 150-166 427 185-533 2/0
0.44 8:25 34 9:08 117 104-124 1068 158 156-160 493 450-514 3/0
0.50 8:55 30 7:58 127 124-131 1012 156 154-158 420 403-444 3/0
0.56 9:26 31 8:19 131 130-132 1090 153 152-156 448 411-463 3/0
0.63 9:56 30 8:03 132 131-133 1063 153 152-154 461 439-494 3/0
0.69 10:26 30 8:02 131 129-133 1051 153 152-154 439 419-455 3/0
0.75 10:56 30 7:57 127 123-130 1010 155 154-156 400 385-417 2/0
0.81 11:26 30 7:56 121 117-124 959 153 150-156 368 321-396 0/3
0.88 11:55 29 7:51 120 118-122 941 154 152-156 415 365-439 2/1
0.94 12:26 30 8:07 122 121-123 991 155 152-156 439 423-457 1/0
1.00 12:55 30 7:54 123 122-125 972 154 152-154 418 411-429 1/0
1.06 13:27 31 8:19 126 124-128 1048 153 152-154 441 412-483 2/0
1.13 13:57 30 8:00 128 127-129 1025 153 152-154 430 417-462 2/0
1.19 14:26 30 7:54 124 122-128 980 151 150-152 383 360-424 1/0
1.25 14:55 29 7:45 123 120-127 953 152 150-154 349 333-363 0/2
1.31 15:24 29 7:47 121 120-122 942 153 152-154 349 339-360 0/2
1.38 15:54 29 7:47 119 117-123 927 152 152-154 344 333-358 0/2
1.44 16:22 28 7:36 117 115-118 888 152 148-154 339 314-369 0/3
1.50 16:51 29 7:38 118 117-121 900 151 150-152 344 331-352 0/3
1.56 17:20 30 7:53 116 115-118 914 151 150-152 341 332-356 0/4
1.63 17:51 30 8:06 117 115-120 947 151 150-152 362 334-406 0/3
1.69 18:21 30 8:05 122 120-125 986 151 150-152 384 356-413 0/1
1.75 18:49 28 7:24 121 119-124 895 152 150-152 337 328-353 0/3
1.81 19:17 28 7:33 122 120-125 922 150 148-152 365 346-374 0/1
1.88 19:46 29 7:41 123 122-125 945 151 150-152 360 343-375 0/2
1.94 20:16 30 8:02 122 120-123 981 151 150-152 356 331-372 0/2
1.98 20:35 19 8:19 122 120-123 1014 150 148-152 371 350-382 1/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    120 avge / 133 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    30 2.5% 14:30

  • Cadence Distribution

    153 avge / 166 max Stride Length: 132cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.7 152 2 20:31 10:26
    Walk 0.3 148 0 4 8:18

  • Power Distribution

    398W (533 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:54 7:39 45.71% More
    800m 3:51 7:44 53.89% More
    1km 4:49 7:44 56.09% More
    Mile 7:50 7:50 58.47% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:37 7:37 60.13
    5km 25:32 8:13 61.11
    5M 42:27 8:29 60.02
    10km 53:32 8:37 59.52
    10M 1:28:58 8:54 59.29
    Half 1:58:43 9:04 58.38
    20M 3:06:31 9:20 58.89
    Mara 4:08:52 9:30 58.85

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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