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Sun 1st Oct 2023 at 6:56pm by WayOfTheDodo

Run > Recovery Run
  • Time
    40:09
  • Miles
    3.12
  • Min/mi
    12:52
  • Pacing
    76.9%
  • WAVA
    39.96
  • Stride(cm)
    74
  • Cals
    361
  • Watts
    223
  • Cadence
    168
  • BPM
    121
  • %MHR
    70.9
  • B/mi
    1551
  • Asc(m)
    25
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Dodging London crowds then 6x10s leg turnovers.

Split Summary
===
1) 1mi - 11:47(11:47/mi) 117/133bpm [1379b/mi] 107cal 218/292W
2) 1mi - 13:33(13:33/mi) 115/129bpm [1559b/mi] 109cal 179/323W
3) 0.79mi - 8:48(11:05/mi) 124/139bpm [1374b/mi] 86cal 229/317W
4) 0.01mi - 15(34:46/mi) 120/124bpm [4172b/mi] 2cal 73/195W
5) 0.03mi - 11(6:08/mi) 114/118bpm [700b/mi] 1cal 200/462W
6) 0.02mi - 31(27:58/mi) 126/137bpm [3524b/mi] 5cal 67/396W
7) 0.03mi - 10(5:35/mi) 127/129bpm [709b/mi] 1cal 189/478W
8) 0.02mi - 34(27:18/mi) 138/144bpm [3768b/mi] 6cal 61/396W
9) 0.03mi - 11(5:30/mi) 136/138bpm [748b/mi] 2cal 220/507W
10) 0.02mi - 30(28:55/mi) 143/148bpm [4135b/mi] 6cal 82/421W
11) 0.03mi - 11(5:26/mi) 138/140bpm [751b/mi] 2cal 166/467W
12) 0.02mi - 31(25:48/mi) 146/151bpm [3768b/mi] 6cal 83/458W
13) 0.03mi - 11(5:29/mi) 144/147bpm [789b/mi] 2cal 176/505W
14) 0.01mi - 31(36:14/mi) 148/152bpm [5362b/mi] 6cal 68/462W
15) 0.04mi - 14(6:04/mi) 137/143bpm [831b/mi] 2cal 209/439W
16) 0.03mi - 2:01(1:16:20/mi) 133/150bpm [10153b/mi] 18cal 45/431W
11:47 13:33 8:48 15 11 31 10 34 11 30 11 31 11 31 14 2:01

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 11:47 11:47 11:47 117 59-133 1378 165 0-182 218 0-292 20/19
2.00 25:20 13:34 13:34 115 85-129 1559 141 0-186 179 0-323 15/19
2.79 34:10 8:50 11:07 124 114-139 1379 164 0-182 228 0-317 13/9
2.80 34:23 13 29:44 119 117-123 3538 45 0-166 41 0-177 0/0
2.83 34:33 10 5:54 114 112-118 673 109 0-222 216 0-462 0/1
2.85 35:04 31 28:03 127 112-137 3562 41 0-218 65 0-396 0/1
2.88 35:14 10 5:14 127 126-129 665 102 0-226 207 0-478 0/0
2.90 35:49 34 27:43 138 126-144 3825 32 0-228 59 0-396 1/1
2.93 35:59 11 5:15 136 135-138 715 106 0-230 237 0-507 0/0
2.95 36:29 30 29:11 143 137-148 4172 68 0-228 80 0-421 0/1
2.99 36:40 11 5:23 138 136-140 742 97 0-236 190 0-467 0/1
3.01 37:12 32 26:22 146 140-151 3848 61 0-236 80 0-458 2/1
3.04 37:22 10 5:17 144 143-148 761 94 0-226 198 0-505 0/0
3.05 37:54 32 36:44 148 143-152 5437 42 0-224 64 0-462 1/1
3.09 38:07 13 5:58 136 131-143 812 156 0-226 239 0-439 1/1
3.12 40:08 2:01 +1 1:18:07 133 114-150 10389 55 0-224 45 0-431 7/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    121 avge / 152 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    13 1.8% 11:29

  • Cadence Distribution

    168 avge / 236 max Stride Length: 74cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 81.0 175 2.9 32:30 11:03
    Walk 11.8 114 0.2 4:44 26:52
    Still 7.2 - - 2:54 -

  • Power Distribution

    223W (507 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:33 10:14 34.84% More
    800m 5:19 10:43 39.83% More
    1km 6:43 10:49 41.64% More
    Mile 11:03 11:03 44.06% More
    5k 38:32 12:24 41.55% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:38 11:38 41.84
    5km 39:58 12:52 40.06
    5M 1:07:05 13:25 39.04
    10km 1:24:58 13:40 38.54
    10M 2:22:37 14:16 37.79
    Half 3:11:20 14:36 37.22
    20M 5:03:13 15:10 36.82
    Mara 6:46:47 15:32 36.75
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