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Tue 10th Sep 2024 at 7:36pm by Alun

Run > Warm Down
  • windy
  • Time
    24:37
  • Miles
    2.77
  • Min/mi
    8:53
  • Pacing
    91.8%
  • WAVA
    56.23
  • Stride(cm)
    123
  • Cals
    315
  • Watts
    366
  • Cadence
    147
  • BPM
    122
  • %MHR
    70.4
  • B/mi
    1088
  • Asc(m)
    67
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

Post session warm down, King's Bastion, Chatham Hill, Rock Avenue, Poet's Corner, Medway hospital, Marlborough Road and back to the car.

1) 0.62mi - 5:42(9:10/mi) 122/128bpm [1118b/mi] 74cal 401/487W
2) 0.62mi - 6:00(9:39/mi) 123/134bpm [1188b/mi] 76cal 345/472W
3) 0.62mi - 5:22(8:39/mi) 124/133bpm [1072b/mi] 69cal 359/451W
4) 0.62mi - 5:06(8:12/mi) 122/128bpm [1000b/mi] 64cal 350/413W
5) 0.29mi - 2:28(8:34/mi) 122/127bpm [1045b/mi] 32cal 382/426W
5:42 6:00 5:22 5:06 2:28

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.
0.13 1:09 1:09 9:11 112 91-124 1028 150 104-158 430 140-487 11/0
0.25 2:19 1:10 9:22 126 123-128 1181 150 146-154 425 376-469 10/0
0.38 3:27 1:08 9:01 124 122-126 1119 148 146-150 389 357-430 5/0
0.50 4:35 1:08 9:08 124 122-126 1132 148 148-150 393 351-434 7/1
0.63 5:43 1:08 9:02 124 122-126 1121 149 146-150 361 322-442 5/4
0.75 6:54 1:11 9:25 126 120-131 1186 147 140-150 342 302-399 2/3
0.88 8:08 1:14 9:52 114 109-121 1125 142 126-148 263 102-326 1/13
1.00 9:14 1:07 8:52 119 115-123 1055 146 144-150 341 301-376 0/5
1.13 10:27 1:13 9:43 124 121-129 1205 147 142-150 386 283-472 6/3
1.25 11:46 1:19 10:31 132 129-134 1389 147 146-148 393 371-430 12/0
1.38 12:57 1:11 9:30 128 124-132 1215 147 144-150 361 286-440 10/0
1.50 14:01 1:04 8:32 122 120-126 1041 147 144-150 341 308-370 2/3
1.63 15:01 1:00 8:01 121 118-123 970 148 146-148 341 325-366 1/4
1.75 16:03 1:02 8:13 122 118-125 1002 146 144-150 365 348-411 0/6
1.88 17:09 1:06 8:49 123 119-128 1084 147 144-150 387 332-451 2/3
2.00 18:11 1:02 8:19 125 120-128 1039 146 144-148 355 332-387 3/3
2.13 19:13 1:02 8:12 122 119-124 1001 145 144-148 357 329-377 1/4
2.25 20:13 1:01 8:05 122 120-125 986 145 144-148 348 331-367 1/6
2.38 21:13 1:00 8:00 118 115-121 945 147 146-150 340 313-361 0/9
2.50 22:17 1:03 8:27 119 114-121 1006 146 144-148 340 294-370 0/8
2.63 23:21 1:05 8:37 121 115-124 1042 146 144-148 378 346-409 3/2
2.75 24:24 1:03 8:24 124 121-127 1042 147 144-152 396 372-426 3/1
2.77 24:37 13 9:18 125 123-127 1162 144 144-146 372 350-401 0/1

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    122 avge / 134 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    33 4.1% 9:12
    26 5.6% 10:12

  • Cadence Distribution

    147 avge / 158 max Stride Length: 123cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 47.3 148 1.3 11:39 8:58
    Walk 52.7 145 1.5 12:58 8:48

  • Power Distribution

    366W (487 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:59 8:00 43.77% More
    800m 4:02 8:07 51.35% More
    1km 5:04 8:09 53.25% More
    Mile 8:14 8:14 55.65% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:18 8:18 55.18
    5km 27:50 8:58 56.06
    5M 46:15 9:15 55.09
    10km 58:20 9:23 54.62
    10M 1:36:58 9:42 54.40
    Half 2:09:22 9:53 53.58
    20M 3:23:15 10:10 54.04
    Mara 4:31:12 10:21 54.00

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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