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Sat 10th Aug 2024 at 12:47pm by Gooner

Run > Long Run
  • Good
  • drizzle
  • breezy
  • warm
  • Time
    1:28:30
  • Miles
    7.37
  • Min/mi
    12:00
  • Pacing
    87.2%
  • WAVA
    36.61
  • Stride(cm)
    82
  • Cals
    1134
  • Watts
    329
  • Cadence
    164
  • BPM
    156
  • %MHR
    80.4
  • B/mi
    1873
  • Asc(m)
    166
  • Hillscore
    15
  • Surface
    Mixed

Notes & Comments

Joker LSR on holiday. All uphill at the start peaking in a VERY steep summit that required walking as running was the same pace 😂 Had to stop a couple of times for gates and cars to get past as there were some narrow parts on the road sections.

Legs were a bit achy, especially on the steep downhills but missed out my intervals this week as on holiday to try and let them heal a little.

Will see how they feel next week and see where I stand.

1) 1mi - 11:54(11:54/mi) 149/160bpm [1773b/mi] 154cal 335/415W
2) 1mi - 12:14(12:14/mi) 158/161bpm [1932b/mi] 167cal 337/400W
3) 1mi - 13:41(13:41/mi) 164/175bpm [2245b/mi] 183cal 347/505W
4) 1mi - 11:36(11:36/mi) 158/172bpm [1832b/mi] 149cal 308/451W
5) 1mi - 11:01(11:01/mi) 153/167bpm [1685b/mi] 133cal 317/449W
6) 1mi - 11:37(11:37/mi) 154/159bpm [1789b/mi] 145cal 321/351W
7) 1mi - 11:59(11:59/mi) 155/157bpm [1857b/mi] 148cal 322/381W
8) 0.37mi - 4:28(11:57/mi) 156/158bpm [1864b/mi] 55cal 319/366W
11:54 12:14 13:41 11:36 11:01 11:37 11:59 4:28

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.
0.25 3:01 3:01 12:02 136 111-146 1637 161 100-166 318 85-347 4/3
0.50 5:57 2:56 11:45 150 145-156 1762 165 162-168 329 315-366 2/1
0.75 8:52 2:55 11:41 153 151-155 1789 165 162-168 334 315-382 5/2
1.00 11:54 3:01 12:06 156 152-160 1887 165 162-168 358 328-415 10/0
1.25 14:59 3:05 12:21 156 151-161 1926 164 160-166 329 265-396 8/3
1.50 18:10 3:11 12:44 158 154-160 2011 165 162-166 345 295-400 10/0
1.75 21:12 3:02 12:08 159 156-160 1930 166 164-168 339 293-378 9/0
2.00 24:07 2:56 11:42 159 157-160 1862 167 164-172 337 313-374 8/0
2.25 27:14 3:06 12:25 160 156-164 1988 166 162-170 366 315-415 13/0
2.50 30:15 3:01 12:04 159 154-164 1920 167 162-170 330 273-421 6/4
2.75 33:57 3:43 14:51 163 155-170 2419 157 102-168 372 115-505 17/2
3.00 37:48 3:51 15:23 171 167-175 2631 136 106-168 332 80-418 35/0
3.25 41:30 3:42 14:46 167 161-172 2467 144 112-168 349 176-451 15/1
3.50 44:19 2:49 11:17 159 155-167 1794 167 162-170 302 265-373 16/4
3.75 47:04 2:45 +9 10:58 152 148-155 1668 169 166-174 299 236-325 0/18
4.00 49:33 2:29 9:57 152 150-154 1512 169 166-174 304 275-331 0/44
4.25 52:23 2:51 11:22 158 152-167 1796 168 166-172 333 248-449 5/14
4.50 54:55 2:32 10:08 148 146-152 1499 169 166-172 285 250-330 0/30
4.75 57:38 2:43 10:52 147 145-153 1597 168 164-172 310 267-369 1/34
5.00 1:00:34 2:55 11:41 157 153-161 1835 168 166-170 337 285-395 6/3
5.25 1:03:25 2:51 11:26 155 153-157 1771 168 164-170 323 308-339 1/5
5.50 1:06:23 2:58 11:54 156 152-159 1855 167 164-172 324 308-351 3/3
5.75 1:09:17 2:54 11:35 154 152-158 1785 167 164-170 319 291-338 2/7
6.00 1:12:11 2:53 11:34 153 151-155 1768 167 164-170 318 294-331 1/5
6.25 1:15:08 2:57 11:48 154 151-157 1818 166 164-170 325 309-381 2/3
6.50 1:18:06 2:58 11:53 155 148-157 1841 166 164-168 321 311-350 2/1
6.75 1:21:08 3:02 12:08 155 154-156 1880 166 164-172 320 304-338 2/2
7.00 1:24:10 3:02 12:08 155 154-156 1880 166 162-170 322 305-350 4/1
7.25 1:27:11 3:01 12:04 156 154-158 1883 163 82-168 318 163-366 3/1
7.37 1:28:39 1:28 11:49 155 153-157 1830 167 164-170 319 309-336 1/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    156 avge / 175 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    66 7.1% 15:20
    46 2.5% 12:18
    17 2.3% 12:15
    17 5.3% 13:35

  • Cadence Distribution

    164 avge / 174 max Stride Length: 82cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 95.3 166 7.2 1:24:26 11:49
    Walk 4.6 109 0.2 4:04 18:51
    Pause 0.2 - - 9 -

  • Power Distribution

    329W (505 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 30 8:07 33.41% More
    200m 1:05 8:43 33.46% More
    400m 2:18 9:16 32.89% More
    800m 5:07 10:17 34.01% More
    1km 6:25 10:19 35.52% More
    Mile 10:20 10:20 37.96% More
    5k 34:54 11:14 38.22% More
    5 miles 59:51 11:58 36.16% More
    10k 1:14:38 12:01 36.22% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:16 10:16 38.22
    5km 34:52 11:13 38.25
    5M 58:14 11:39 37.17
    10km 1:13:37 11:51 36.72
    10M 2:02:59 12:18 36.30
    Half 2:44:34 12:34 35.60
    20M 4:19:44 12:59 35.74
    Mara 5:47:32 13:16 35.62

Photos

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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