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Wed 10th Jul 2024 at 5:16pm by GlennR

Run > General
  • Amazing
  • breezy
  • warm
  • Time
    29:06
  • Miles
    2.04
  • Min/mi
    14:16
  • Pacing
    84.7%
  • WAVA
    36.86
  • Stride(cm)
    79
  • Cals
    270
  • Watts
    237
  • Cadence
    142
  • BPM
    118
  • %MHR
    68.3
  • B/mi
    1685
  • Asc(m)
    7
  • Surface
    Road

Notes & Comments

Five minutes walk then jog-walk to warm up.

4 x 30s cadence drills with 30s walk recoveries.

Ten minutes walk-jog warm down.

1) 1mi - 14:57(14:57/mi) 106/127bpm [1585b/mi] 128cal 198/335W
2) 0mi - 3(16:07/mi) 126/126bpm [2030b/mi] 50/150W
3) 0mi - 4(16:25/mi) 123/124bpm [2019b/mi]
4) 0.05mi - 30(9:06/mi) 123/136bpm [1120b/mi] 6cal 315/426W
5) 0.03mi - 30(15:36/mi) 137/138bpm [2137b/mi] 6cal 180/409W
6) 0.06mi - 30(8:06/mi) 135/143bpm [1093b/mi] 7cal 382/494W
7) 0.03mi - 30(18:58/mi) 144/145bpm [2732b/mi] 6cal 171/476W
8) 0.06mi - 30(8:22/mi) 141/146bpm [1180b/mi] 6cal 345/428W
9) 0.03mi - 30(16:14/mi) 148/150bpm [2403b/mi] 6cal 180/367W
10) 0.06mi - 30(8:38/mi) 145/149bpm [1251b/mi] 7cal 349/396W
11) 0.03mi - 30(18:40/mi) 150/153bpm [2800b/mi] 6cal 188/372W
12) 0.67mi - 10:00(14:50/mi) 128/144bpm [1898b/mi] 91cal 178/346W
13) 0mi - 3(9:47/mi) 129/129bpm [1263b/mi] 1cal 305/308W
14:57 3 4 30 30 30 30 30 30 30 30 10:00 3

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.
1.00 14:56 14:56 14:56 106 57-127 1583 121 0-240 198 0-335 20/22
1.00 14:59 3 15:30 126 125-126 1953 57 0-114 75 0-150 0/0
1.01 15:02 4 17:04 123 121-125 2099 0 0-0 0 0-0 0/0
1.06 15:31 29 8:57 124 117-136 1109 157 0-196 317 0-426 1/1
1.09 16:01 29 15:57 137 133-138 2185 101 0-184 180 0-409 0/1
1.15 16:30 29 8:01 136 131-143 1091 162 0-194 385 0-494 1/0
1.18 16:59 29 19:19 144 141-145 2783 106 0-240 172 0-476 0/0
1.24 17:28 29 8:17 142 139-146 1175 195 180-240 346 204-428 0/0
1.27 17:58 29 16:53 147 144-150 2481 113 0-188 179 0-367 1/0
1.32 18:27 29 8:37 145 143-150 1248 182 120-194 350 161-396 1/1
1.35 18:57 29 19:15 150 144-153 2887 110 0-188 186 0-372 1/0
2.02 28:56 9:59 14:49 128 119-144 1896 107 0-168 179 0-346 17/17
2.02 28:58 2 +1 12:25 129 129-129 1602 163 162-166 305 301-308 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    118 avge / 153 max Delete HR Trace

  • Cadence Distribution

    142 avge / 240 max Stride Length: 79cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 52.5 165 1.3 15:16 12:00
    Walk 47.4 115 0.8 13:46 18:04
    Still 0.1 - - 2 -

  • Power Distribution

    237W (494 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:38 10:35 35.09% More
    800m 5:58 12:00 37.06% More
    1km 7:36 12:14 37.92% More
    Mile 12:50 12:50 38.26% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 13:12 13:12 37.18
    5km 46:24 14:56 36.08
    5M 1:18:40 15:44 34.86
    10km 1:40:06 16:07 34.31
    10M 2:49:42 16:58 33.57
    Half 3:48:58 17:29 32.72
    20M 6:06:06 18:18 32.43
    Mara 8:13:56 18:51 32.05
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