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Tue 27th Aug 2024 at 6:56pm by Alun

Run > Trail Run
  • Time
    48:43
  • Miles
    5.81
  • Min/mi
    8:23
  • Pacing
    87.8%
  • WAVA
    60.98
  • Stride(cm)
    130
  • Cals
    637
  • Watts
    374
  • Cadence
    148
  • BPM
    126
  • %MHR
    72.4
  • B/mi
    1056
  • Asc(m)
    117
  • Hillscore
    8
  • Surface
    Mixed

Notes & Comments

Evening Trail Running

48 minutes in zones 1 and 2 (heart rate between 117 and 142 bpm, 94% in range).
Out and back to Ranscombe Farm with a small loop at the far end, wasn't sure what to expect after yesterday's lower back/glute soreness but started to feel more lively once I hit the trails.
Enjoyable run, there was a noticeable chill on some parts of the course.

1) 0.62mi - 5:11(8:21/mi) 117/126bpm [976b/mi] 65cal 378/526W
2) 0.62mi - 5:25(8:43/mi) 126/133bpm [1098b/mi] 71cal 386/507W
3) 0.62mi - 5:36(9:01/mi) 121/127bpm [1091b/mi] 70cal 371/456W
4) 0.62mi - 5:33(8:56/mi) 122/126bpm [1089b/mi] 69cal 352/499W
5) 0.62mi - 6:01(9:42/mi) 123/132bpm [1192b/mi] 72cal 348/473W
6) 0.62mi - 4:52(7:49/mi) 127/133bpm [993b/mi] 64cal 370/483W
7) 0.62mi - 4:59(8:02/mi) 131/138bpm [1052b/mi] 68cal 366/503W
8) 0.62mi - 4:50(7:47/mi) 133/137bpm [1034b/mi] 68cal 387/472W
9) 0.62mi - 4:33(7:19/mi) 134/139bpm [981b/mi] 65cal 397/462W
10) 0.14mi - 1:00(7:11/mi) 138/140bpm [992b/mi] 15cal 439/545W
11) 0.07mi - 43(9:40/mi) 133/140bpm [1286b/mi] 10cal 355/416W
5:11 5:25 5:36 5:33 6:01 4:52 4:59 4:50 4:33 1:00 43

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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 5:10 5:10 8:20 117 76-126 974 149 0-156 378 0-526 12/7
1.24 10:35 5:24 8:43 126 118-133 1098 148 142-154 386 298-507 23/9
1.86 16:10 5:35 9:01 121 112-127 1091 143 0-154 371 0-456 18/12
2.48 21:42 5:32 8:56 122 117-126 1090 144 138-150 352 274-499 19/23
3.10 27:43 6:01 9:41 123 115-132 1192 144 138-160 349 197-473 36/34
3.72 32:34 4:51 7:49 127 121-133 993 148 142-152 370 291-483 8/21
4.34 37:32 4:58 8:02 131 123-138 1052 150 82-158 366 169-503 13/21
4.96 42:21 4:49 7:48 133 129-137 1037 149 144-152 387 337-472 9/8
5.58 46:53 4:32 7:19 134 129-139 981 151 148-156 397 341-462 4/13
5.72 47:53 59 7:13 138 136-140 996 153 148-160 439 360-545 5/3
5.79 48:35 42 +1 9:43 133 126-140 1292 145 142-150 356 319-418 0/1

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    126 avge / 140 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    21 9.5% 12:10
    15 5.7% 10:48
    14 4.4% 9:01
    12 2.5% 8:42
    12 2.9% 8:26
    12 2.8% 9:34

  • Cadence Distribution

    148 avge / 160 max Stride Length: 130cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 61.4 149 3.8 29:55 7:56
    Walk 38.5 144 2 18:45 9:13
    Still 0.1 - - 2 -

  • Power Distribution

    374W (545 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:46 7:06 49.30% More
    800m 3:33 7:09 58.25% More
    1km 4:29 7:12 60.27% More
    Mile 7:16 7:16 63.03% More
    5k 24:42 7:57 63.16% More
    5 miles 41:48 8:22 60.96% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:26 7:26 61.61
    5km 24:58 8:02 62.49
    5M 41:30 8:18 61.40
    10km 52:20 8:25 60.88
    10M 1:27:00 8:42 60.63
    Half 1:56:04 8:52 59.72
    20M 3:02:23 9:07 60.22
    Mara 4:03:20 9:17 60.19

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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