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Sat 14th Sep 2024 at 10:52am by Rosehip

Run > Steady-State
  • breezy
  • warm
  • Time
    52:36
  • Miles
    4.04
  • Min/mi
    13:01
  • Pacing
    92.5%
  • WAVA
    46.09
  • Stride(cm)
    77
  • Cals
    439
  • Watts
    223
  • Cadence
    160
  • BPM
    146
  • %MHR
    82
  • B/mi
    1900
  • Asc(m)
    26
  • Surface
    Trail

Notes & Comments

Bit of a 60/30 warm up then 45 mins steady, was supposed to be easy but hr crept up - it was warmer than I realised and had heavier Tshirt on than needed.

3.1 aerobic -base (really?)
pc +4 to -6

1) 0.04mi - 1:00(23:08/mi) 75/79bpm [1735b/mi] 3cal 85/152W
2) 0.08mi - 1:00(12:47/mi) 93/108bpm [1189b/mi] 8cal 238/286W
3) 0.03mi - 30(16:12/mi) 111/113bpm [1798b/mi] 4cal 198/256W
4) 0.08mi - 1:00(12:14/mi) 116/120bpm [1418b/mi] 9cal 223/259W
5) 0.03mi - 30(16:54/mi) 117/120bpm [1977b/mi] 4cal 164/230W
6) 0.08mi - 1:00(12:27/mi) 115/116bpm [1431b/mi] 8cal 209/231W
7) 0.03mi - 30(16:25/mi) 116/117bpm [1904b/mi] 4cal 185/227W
8) 0.08mi - 1:00(12:37/mi) 120/126bpm [1514b/mi] 8cal 217/228W
9) 0.03mi - 30(15:56/mi) 127/128bpm [2023b/mi] 4cal 183/230W

10) 1mi - 12:55(12:55/mi) 143/152bpm [1846b/mi] 108cal 231/295W
11) 1mi - 12:41(12:41/mi) 153/155bpm [1940b/mi] 109cal 230/280W
12) 1mi - 12:41(12:41/mi) 156/160bpm [1979b/mi] 108cal 222/280W
13) 0.52mi - 6:44(12:53/mi) 158/162bpm [2036b/mi] 57cal 221/266W

14) 0.03mi - 36(18:03/mi) 160/162bpm [2887b/mi] 5cal 182/249W
1:00 1:00 30 1:00 30 1:00 30 1:00 30 12:55 12:41 12:41 6:44 36
Velociraptor
Well done :)
Rosehip
thanks V'rap :)
Jaks
Well done 👏
Rosehip
ta Jaks :)
Bintmcskint
I know exactly what you mean. Warmer than expected this whole weekend. Nice running :-)
Rosehip
thanks Bint :)
northernslowcoach
Well run :)
Rosehip
Thanks Coachie

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.
0.04 58 58 22:31 75 72-79 1689 77 0-124 85 0-152 1/0
0.12 1:58 59 12:46 93 76-108 1188 151 0-164 237 86-286 3/0
0.15 2:27 29 16:11 111 108-113 1796 139 126-164 200 163-260 1/0
0.23 3:27 59 12:13 116 112-120 1417 157 130-162 223 146-259 0/1
0.26 3:56 29 16:56 117 114-120 1982 130 82-164 166 101-230 1/0
0.34 4:56 59 12:25 115 113-116 1428 156 124-166 208 141-231 0/1
0.37 5:25 29 16:28 116 115-117 1910 141 126-164 186 146-227 1/0
0.45 6:24 59 12:37 120 115-126 1513 157 122-162 216 153-228 1/2
0.48 6:54 29 15:55 127 125-128 2021 139 122-164 184 151-230 1/0
1.48 19:49 12:55 12:55 143 126-152 1848 162 0-166 231 61-295 17/18
2.48 32:29 12:40 12:41 153 150-155 1939 163 160-166 230 208-280 12/12
3.48 45:09 12:40 12:41 156 152-160 1979 163 160-166 222 195-280 10/16
4.00 51:52 6:43 12:53 158 153-162 2037 161 130-164 221 156-266 7/8
4.03 52:24 32 16:41 160 157-162 2670 142 122-164 193 149-249 0/0
4.03 52:28 4 +1 2:24:59 156 156-157 22618 98 0-122 116 0-149 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    146 avge / 162 max Delete HR Trace

  • Cadence Distribution

    160 avge / 166 max Stride Length: 77cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 93.8 162 3.9 49:20 12:48
    Walk 5.9 125 0.2 3:07 16:50
    Still 0.3 - - 9 -

  • Power Distribution

    223W (295 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 44 11:41 31.09% More
    200m 1:31 12:13 32.80% More
    400m 3:04 12:22 34.61% More
    800m 6:10 12:25 39.36% More
    1km 7:45 12:29 40.62% More
    Mile 12:35 12:35 42.04% More
    5k 39:37 12:45 46.69% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:42 9:42 54.57
    5km 38:17 12:19 48.31
    5M 1:08:05 13:37 44.47
    10km 1:28:34 14:15 42.86
    10M 2:37:33 15:45 39.84
    Half 3:38:28 16:41 37.60
    20M 6:04:35 18:14 35.62
    Mara 8:25:32 19:18 34.12

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