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Thu 12th Sep 2024 at 7:40pm by Alun

Run > Warm Down
  • drizzle
  • breezy
  • cold
  • Time
    19:40
  • Miles
    2.23
  • Min/mi
    8:49
  • Pacing
    93%
  • WAVA
    55.99
  • Stride(cm)
    125
  • Cals
    252
  • Watts
    372
  • Cadence
    146
  • BPM
    121
  • %MHR
    69.7
  • B/mi
    1070
  • Asc(m)
    53
  • Hillscore
    5
  • Surface
    Mixed

Notes & Comments

Post session warm down from Medway Park, up across the Lines, around the lower path at the top and back down to Medway Park.

1) 0.62mi - 5:42(9:10/mi) 119/129bpm [1090b/mi] 72cal 367/424W
2) 0.62mi - 5:31(8:53/mi) 123/128bpm [1092b/mi] 72cal 357/469W
3) 0.62mi - 5:23(8:39/mi) 123/134bpm [1065b/mi] 70cal 382/470W
4) 0.37mi - 3:05(8:25/mi) 119/125bpm [1002b/mi] 38cal 379/415W
5:42 5:31 5:23 3:05

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.
0.06 35 35 9:17 89 66-108 826 119 48-154 294 11-424 3/0
0.13 1:12 37 9:51 114 109-118 1123 150 148-162 372 151-418 3/0
0.19 1:46 34 9:06 120 117-122 1092 149 148-152 375 335-408 3/0
0.25 2:20 34 8:59 121 120-122 1086 148 148-150 364 358-378 2/0
0.31 2:53 34 9:02 123 121-124 1110 148 148-148 379 371-385 3/0
0.38 3:27 33 8:55 122 120-124 1088 149 148-152 383 376-403 3/0
0.44 4:02 35 9:21 125 124-126 1169 148 148-150 395 382-407 3/0
0.50 4:36 35 9:13 125 124-127 1151 148 146-148 386 370-410 3/0
0.56 5:10 33 8:56 125 124-127 1116 148 148-150 393 377-418 3/0
0.63 5:43 33 8:52 127 124-129 1127 148 146-150 378 361-410 3/0
0.69 6:16 33 8:44 124 122-127 1082 148 146-150 381 345-413 2/0
0.75 6:48 32 8:36 124 123-125 1066 149 146-150 352 328-364 1/0
0.81 7:19 31 8:17 117 111-126 970 146 144-148 264 243-327 0/9
0.88 7:52 33 8:46 115 110-122 1009 149 148-152 306 219-391 2/8
0.94 8:26 34 9:02 124 122-126 1120 148 146-148 417 400-434 3/0
1.00 9:00 34 8:58 127 126-128 1138 147 146-148 401 361-432 3/0
1.06 9:32 33 8:46 125 123-128 1096 146 146-146 340 329-358 0/1
1.13 10:05 33 8:43 123 121-125 1072 147 146-148 365 334-390 2/0
1.19 10:38 33 8:44 124 123-125 1083 148 146-148 363 358-375 1/0
1.25 11:18 40 10:35 125 122-128 1323 145 120-150 381 340-469 1/0
1.31 11:57 40 10:33 130 128-133 1371 146 142-148 441 413-470 7/0
1.38 12:32 34 9:10 130 125-134 1191 145 144-146 354 311-416 4/0
1.44 13:04 32 8:34 123 121-126 1053 146 144-146 332 312-348 0/2
1.50 13:35 32 8:29 118 115-121 1001 146 146-148 346 324-378 0/3
1.56 14:08 32 8:40 124 120-125 1074 145 144-146 408 374-444 1/1
1.63 14:39 31 8:16 125 123-127 1033 145 144-146 391 383-403 1/1
1.69 15:09 31 8:09 122 120-124 995 146 144-148 374 368-388 0/2
1.75 15:40 31 8:14 121 119-122 996 145 144-146 397 386-405 0/1
1.81 16:10 30 8:00 119 117-121 952 146 146-146 370 356-389 0/3
1.88 16:41 30 8:03 118 117-120 950 144 144-146 387 362-397 0/3
1.94 17:11 30 8:06 117 116-119 947 146 144-148 386 365-415 0/3
2.00 17:41 30 8:01 118 116-121 947 146 144-148 402 373-411 0/2
2.06 18:11 30 8:07 121 117-125 982 146 146-148 390 380-399 0/2
2.13 18:42 30 8:06 120 119-122 973 146 146-146 396 388-403 0/2
2.19 19:17 35 9:19 118 114-122 1100 146 144-148 346 180-391 0/3
2.23 19:40 23 9:08 119 117-120 1087 145 144-146 354 345-367 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    121 avge / 134 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    31 2.7% 9:05
    15 3.3% 9:38

  • Cadence Distribution

    146 avge / 162 max Stride Length: 125cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.1 146 2.2 19:30 8:48
    Walk 0.8 48 0 9 9:55
    Still 0.1 - - 1 -

  • Power Distribution

    372W (470 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:00 8:02 43.53% More
    800m 4:01 8:05 51.50% More
    1km 5:04 8:09 53.32% More
    Mile 8:36 8:36 53.28% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:21 8:21 54.85
    5km 28:01 9:01 55.69
    5M 46:35 9:19 54.70
    10km 58:45 9:27 54.23
    10M 1:37:39 9:46 54.02
    Half 2:10:17 9:57 53.20
    20M 3:24:42 10:14 53.66
    Mara 4:33:07 10:25 53.62

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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