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Tue 21st Jan 2025 at 8:46am by Alun

Run > Recovery Run
  • foggy
  • cold
  • Time
    34:10
  • Miles
    4.38
  • Min/mi
    7:48
  • Pacing
    94.9%
  • WAVA
    65.13
  • Stride(cm)
    133
  • Cals
    493
  • Watts
    391
  • Cadence
    155
  • BPM
    130
  • %MHR
    74.7
  • B/mi
    1013
  • Asc(m)
    45
  • Hillscore
    2
  • Surface
    Mixed

Notes & Comments

30 minutes in zone 2 around the Bligh Way playing fields, run #1 of the day.
Beautiful morning, feeling pretty good...

1) 0.62mi - 4:47(7:42/mi) 120/130bpm [925b/mi] 66cal 393/491W
2) 0.62mi - 5:00(8:03/mi) 133/139bpm [1070b/mi] 74cal 405/503W
3) 0.62mi - 4:51(7:49/mi) 131/136bpm [1024b/mi] 71cal 391/437W
4) 0.62mi - 4:50(7:46/mi) 131/135bpm [1018b/mi] 69cal 382/442W
5) 0.62mi - 4:54(7:54/mi) 132/137bpm [1042b/mi] 72cal 391/437W
6) 0.62mi - 4:37(7:26/mi) 132/137bpm [980b/mi] 67cal 379/415W
7) 0.14mi - 1:00(7:18/mi) 132/134bpm [964b/mi] 15cal 395/436W
8) 0.52mi - 4:10(8:05/mi) 130/136bpm [1050b/mi] 59cal 388/469W
4:47 5:00 4:51 4:50 4:54 4:37 1:00 4:10

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 4:47 4:47 7:42 120 66-130 924 154 0-170 393 0-491 9/7
1.24 9:46 4:59 8:03 133 127-139 1070 156 0-172 405 115-503 18/5
1.86 14:36 4:50 7:49 131 126-136 1024 156 154-160 391 352-437 8/8
2.48 19:25 4:49 7:46 131 127-135 1018 155 150-158 382 333-442 7/11
3.10 24:19 4:53 7:54 132 127-137 1042 154 150-168 391 340-437 11/7
3.72 28:55 4:36 7:26 132 126-137 980 155 152-160 379 326-415 2/15
3.86 29:55 1:00 7:18 132 130-134 963 157 156-160 395 359-436 2/3
4.37 34:05 4:10 +1 8:05 130 121-136 1051 151 146-158 389 318-469 6/6

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    130 avge / 139 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    17 2.1% 8:07

  • Cadence Distribution

    155 avge / 172 max Stride Length: 133cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 94.5 155 4.2 32:18 7:45
    Walk 5.5 148 0.2 1:52 8:38

  • Power Distribution

    391W (503 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:46 7:07 49.20% More
    800m 3:36 7:15 57.39% More
    1km 4:31 7:17 59.67% More
    Mile 7:26 7:26 61.62% More
    5k 23:55 7:42 65.23% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:03 7:03 64.96
    5km 23:41 7:37 65.88
    5M 39:21 7:52 64.75
    10km 49:38 7:59 64.19
    10M 1:22:30 8:15 63.94
    Half 1:50:05 8:24 62.96
    20M 2:52:57 8:39 63.51
    Mara 3:50:45 8:48 63.47

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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