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Mon 18th Nov 2024 at 1:11pm by CtrlAlzShift

Run > Easy
  • cold
  • Time
    47:19
  • Miles
    4.97
  • Min/mi
    9:31
  • Pacing
    92.5%
  • WAVA
    63.04
  • Stride(cm)
    96
  • Cals
    578
  • Watts
    320
  • Cadence
    175
  • BPM
    110
  • %MHR
    71.3
  • B/mi
    1052
  • Asc(m)
    48
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Gentle start to the week

But legs still feeling yesterday’s long run. Running wired up to a 24-hour heart rate monitor today, on the advice of my GP who wants to check my 'abnormally low' resting heart rate (which is exactly the same as it has been - when I am decently fit - since I started wearing a Garmin tracker in 2015).

1) 1mi - 9:52(9:52/mi) 102/107bpm [1006b/mi] 115cal 303/352W
2) 1mi - 9:38(9:38/mi) 108/116bpm [1041b/mi] 116cal 309/369W
3) 1mi - 9:30(9:30/mi) 113/117bpm [1073b/mi] 119cal 321/411W
4) 1mi - 9:34(9:34/mi) 116/126bpm [1110b/mi] 122cal 337/401W
5) 0.82mi - 7:26(9:06/mi) 113/120bpm [1028b/mi] 89cal 311/344W
6) 0.15mi - 1:19(8:52/mi) 116/117bpm [1028b/mi] 17cal 331/366W
9:52 9:38 9:30 9:34 7:26 1:19

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 9:51 9:51 9:51 102 72-107 1006 172 0-176 303 114-352 9/11
2.00 19:29 9:38 9:38 108 86-116 1041 169 0-178 309 0-369 11/11
3.00 28:59 9:30 9:30 113 109-117 1073 175 0-180 321 0-411 17/10
4.00 38:33 9:34 9:34 116 109-126 1110 177 166-180 337 272-401 28/8
4.81 45:58 7:26 9:06 113 107-120 1028 177 174-180 311 272-344 5/23
4.96 47:17 1:19 +1 8:55 116 115-117 1035 178 176-180 331 305-366 2/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    110 avge / 126 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    18 2.7% 9:46

  • Cadence Distribution

    175 avge / 180 max Stride Length: 96cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.3 175 5 46:59 9:29
    Walk 0.1 120 0 4 9:43
    Still 0.6 - - 16 -

  • Power Distribution

    320W (411 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:12 8:53 48.12% More
    800m 4:26 8:56 55.30% More
    1km 5:36 9:01 56.96% More
    Mile 9:04 9:04 59.52% More
    5k 29:06 9:22 63.35% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:39 8:39 62.41
    5km 28:45 9:15 64.13
    5M 47:37 9:31 63.08
    10km 59:57 9:39 62.61
    10M 1:39:17 9:56 62.84
    Half 2:12:11 10:05 62.16
    20M 3:27:00 10:21 62.92
    Mara 4:35:36 10:31 62.99
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