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Wed 13th Nov 2024 at 7:13pm by Alun

Run > Easy
  • cold
  • Time
    47:37
  • Miles
    5.70
  • Min/mi
    8:21
  • Pacing
    89.6%
  • WAVA
    61.29
  • Stride(cm)
    129
  • Cals
    599
  • Watts
    369
  • Cadence
    149
  • BPM
    120
  • %MHR
    69.1
  • B/mi
    1005
  • Asc(m)
    118
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

9km around Wainscott, Frindsbury, Strood town centre, London Road and Watling Street; keeping it in zones 1 and 2.

1) 0.62mi - 5:06(8:13/mi) 111/121bpm [913b/mi] 63cal 383/510W
2) 0.62mi - 4:49(7:45/mi) 115/120bpm [891b/mi] 61cal 357/392W
3) 0.62mi - 4:46(7:40/mi) 118/125bpm [905b/mi] 62cal 362/433W
4) 0.62mi - 4:56(7:57/mi) 119/124bpm [946b/mi] 64cal 379/432W
5) 0.62mi - 5:28(8:47/mi) 123/129bpm [1081b/mi] 69cal 370/429W
6) 0.62mi - 4:42(7:33/mi) 120/128bpm [906b/mi] 57cal 350/402W
7) 0.62mi - 5:06(8:13/mi) 125/129bpm [1027b/mi] 65cal 363/429W
8) 0.62mi - 6:03(9:45/mi) 126/130bpm [1228b/mi] 76cal 388/471W
9) 0.62mi - 5:40(9:08/mi) 124/128bpm [1132b/mi] 70cal 367/455W
10) 0.11mi - 1:00(8:58/mi) 119/125bpm [1068b/mi] 12cal 332/400W
5:06 4:49 4:46 4:56 5:28 4:42 5:06 6:03 5:40 1:00

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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.
0.25 2:02 2:02 8:10 105 68-115 857 152 142-162 374 104-510 7/8
0.50 4:06 2:04 8:16 115 107-119 951 151 148-154 384 352-458 5/1
0.75 6:07 2:01 8:04 116 111-121 936 151 148-152 374 332-422 4/3
1.00 8:05 1:58 7:50 115 112-120 902 152 150-156 362 327-392 1/9
1.25 9:58 1:53 7:33 115 111-119 867 152 152-154 354 319-378 0/16
1.50 11:56 1:58 7:53 118 113-123 931 151 114-156 371 306-430 4/3
1.75 13:51 1:55 7:40 120 113-125 919 151 148-154 366 314-433 0/18
2.00 15:42 1:51 7:24 114 110-120 844 152 150-156 361 294-398 0/11
2.25 17:38 1:55 7:41 118 115-122 907 151 148-154 372 336-402 4/2
2.50 19:46 2:08 8:32 121 119-124 1032 148 142-152 388 346-432 13/0
2.75 22:07 2:21 9:24 124 120-129 1165 145 118-148 393 329-427 12/0
3.00 24:17 2:11 8:43 124 121-126 1080 147 146-150 360 322-416 5/10
3.25 26:06 1:49 7:16 116 110-124 844 151 148-156 319 286-349 0/24
3.50 28:00 1:53 7:34 120 112-128 908 151 150-154 365 311-402 0/13
3.75 29:57 1:57 7:48 123 117-128 959 151 148-156 355 316-396 3/5
4.00 31:57 2:01 8:03 126 123-129 1013 150 148-154 368 325-406 6/1
4.25 34:04 2:07 8:26 124 122-127 1047 148 146-152 373 341-429 1/7
4.50 36:10 2:06 8:25 124 121-126 1045 148 144-152 369 306-471 18/0
4.75 38:47 2:37 10:27 127 124-130 1326 145 142-148 393 341-429 18/1
5.00 41:12 2:25 9:41 126 123-129 1220 146 144-150 378 308-430 14/0
5.25 43:37 2:25 9:38 126 123-128 1214 146 146-148 374 319-425 14/1
5.50 45:47 2:10 8:39 123 118-127 1063 147 142-150 349 293-455 5/7
5.70 47:37 1:50 9:04 120 115-125 1088 148 146-156 354 293-402 4/5

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    120 avge / 130 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    61 3.4% 9:29
    32 2.5% 8:50

  • Cadence Distribution

    149 avge / 162 max Stride Length: 129cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 55.9 151 3.4 26:38 7:49
    Walk 44.1 146 2.3 20:59 9:08

  • Power Distribution

    369W (510 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:47 7:09 48.91% More
    800m 3:40 7:23 56.39% More
    1km 4:38 7:28 58.20% More
    Mile 7:36 7:36 60.27% More
    5k 24:39 7:56 63.28% More
    5 miles 41:12 8:14 61.83% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:25 7:25 61.75
    5km 24:54 8:01 62.66
    5M 41:24 8:17 61.55
    10km 52:13 8:24 61.02
    10M 1:26:47 8:41 60.78
    Half 1:55:48 8:50 59.85
    20M 3:01:56 9:06 60.37
    Mara 4:02:44 9:16 60.34

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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