Oscar's Everyone Day

Sunday 23rd June 2024
In 2021 Oscar the Grouch proposed one day each year where "we unite as a community and EVERYONE records an activity of some sort - a dog walk, a run, a swim, a ride, ski if you want...".

Sadly we lost Oscar in March, so I'd like to dedicate Everyone Day to him. Thank you for the inspiration you gave us Oscar.

Share your Everyone Day plans

You can still access the old version of this page. I will shortly post a blog to explain some of the changes - but you can send me feedback to report problems.

Sun 5th May 2024 at 9:40am by Alun

Run > Medium Long Run

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Time
1:11:55
Miles
8.36
Min/mi
8:36
Pacing
32.3%
WAVA
60.68
Stride(cm)
125
Cals
930
Watts
355
Cadence
149
BPM
124
%MHR
71.3
B/mi
1067
Asc(m)
121
Hillscore
10
Surface
Mixed

Notes & Comments

First three miles across the Banks, around Ambley Wood and Anchorians with Gareth Williams, the rest solo.
Along the A2 to Salisbury Road, through The Platters, Hoath Wood and back along the Banks.

1) 0.62mi - 5:23(8:40/mi) 116/126bpm [1005b/mi] 67cal 362/414W
2) 0.62mi - 5:53(9:28/mi) 121/130bpm [1146b/mi] 77cal 349/475W
3) 0.62mi - 5:49(9:22/mi) 111/118bpm [1040b/mi] 65cal 303/396W
4) 0.62mi - 5:49(9:21/mi) 113/123bpm [1057b/mi] 67cal 324/437W
5) 0.62mi - 5:55(9:31/mi) 117/123bpm [1113b/mi] 68cal 321/379W
6) 0.62mi - 5:10(8:19/mi) 116/124bpm [964b/mi] 62cal 363/421W
7) 0.62mi - 5:12(8:23/mi) 122/128bpm [1022b/mi] 66cal 357/417W
8) 0.62mi - 4:54(7:54/mi) 122/129bpm [963b/mi] 62cal 359/422W
9) 0.62mi - 5:20(8:36/mi) 132/136bpm [1134b/mi] 75cal 393/429W
10) 0.62mi - 5:11(8:20/mi) 134/139bpm [1118b/mi] 74cal 389/459W
11) 0.62mi - 5:08(8:15/mi) 137/141bpm [1131b/mi] 74cal 376/436W
12) 0.62mi - 5:07(8:14/mi) 135/142bpm [1113b/mi] 72cal 364/443W
13) 0.62mi - 4:55(7:55/mi) 137/146bpm [1084b/mi] 70cal 359/529W
14) 0.28mi - 2:08(7:35/mi) 135/137bpm [1023b/mi] 31cal 364/377W

5:23 5:53 5:49 5:49 5:55 5:10 5:12 4:54 5:20 5:11 5:08 5:07 4:55 2:08

Map

Pin Map

0mi in 0

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	2:11	2:11	8:43	109 64-122	950	150 112-152	371 41-414	7/1
0.50	4:23	2:12	8:49	121 118-126	1066	151 150-154	377 334-413	7/1
0.75	6:39	2:16	9:03	122 112-130	1104	152 148-156	359 247-475	11/11
1.00	8:59	2:20	9:19	122 114-129	1138	150 146-154	346 295-391	5/1
1.25	11:20	2:21	9:25	118 113-122	1111	151 148-164	323 274-356	2/2
1.50	13:54	2:34	10:16	114 109-118	1171	149 144-156	290 238-328	1/4
1.75	16:51	2:57 +41	11:47	107 85-118	1261	147 84-156	319 24-396	1/5
2.00	19:04	2:14	8:55	111 107-118	989	147 144-150	326 291-357	0/10
2.25	21:18	2:14	8:55	113 103-120	1008	147 142-152	306 236-437	3/2
2.50	23:44	2:26	9:44	115 106-123	1119	146 144-150	332 276-366	1/12
2.75	26:08	2:24	9:36	118 114-123	1133	145 144-148	325 289-379	5/2
3.00	28:27	2:19	9:15	115 108-119	1064	147 144-150	311 272-337	4/3
3.25	35:13	6:46 +4:31	27:05	111 83-122	3006	148 82-156	342 17-398	1/3
3.50	37:16	2:03	8:11	119 114-124	974	149 148-150	366 324-399	4/6
3.75	39:22	2:06	8:24	120 116-122	1008	148 148-150	375 353-421	2/5
4.00	41:24	2:02	8:10	124 121-126	1013	149 148-150	361 331-396	2/4
4.25	43:28	2:04	8:14	120 118-124	988	149 146-152	356 322-382	1/4
4.50	45:33	2:06	8:22	123 119-128	1029	148 118-156	349 86-406	1/4
4.75	47:34	2:01	8:04	124 116-129	1001	150 148-152	373 327-422	0/8
5.00	49:31	1:57	7:47	122 117-126	950	150 148-152	349 310-382	2/6
5.25	51:40	2:09	8:34	131 123-133	1122	149 148-154	396 369-429	2/8
5.50	53:49	2:10	8:39	133 131-135	1150	149 146-152	388 355-421	10/0
5.75	55:59	2:09	8:37	135 133-137	1163	150 148-152	396 363-429	11/0
6.00	58:00	2:02	8:07	132 129-136	1071	150 148-154	358 335-397	8/1
6.25	1:00:09	2:08	8:34	136 129-139	1165	150 148-154	417 365-459	8/3
6.50	1:02:11	2:02	8:09	137 134-140	1117	151 148-152	379 329-423	9/0
6.75	1:04:15	2:04	8:16	137 132-141	1131	151 148-154	377 320-436	4/4
7.00	1:06:15	2:00	8:01	134 129-139	1075	150 148-154	357 321-396	5/3
7.25	1:08:18	2:03	8:10	133 127-137	1086	152 146-158	357 107-443	3/13
7.50	1:10:25	2:07	8:28	140 136-142	1185	151 148-156	377 304-435	13/1
7.75	1:12:19	1:54	7:37	135 130-140	1029	153 150-158	340 257-366	2/7
8.00	1:14:23	2:04	8:17	139 129-146	1152	151 148-156	384 282-529	11/9
8.25	1:16:19	1:55	7:42	135 132-140	1039	153 150-158	354 300-375	0/7
8.36	1:17:07	48	7:26	135 134-136	1002	151 148-152	360 332-377	0/4

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
124 avge / 146 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
31	2.1%	8:31
17	2.1%	8:22
15	3.4%	9:18
15	2.5%	8:27
13	1.8%	8:48
11	4.4%	8:36

Cadence Distribution
149 avge / 164 max Stride Length: 125cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	56.7	151	5.2	43:42	8:23
Walk	43.3	146	3.1	33:23	10:37
Still	0.0	-	-	2	-

Power Distribution
355W (529 max)

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:53	7:35	46.19%	More
800m	3:50	7:44	53.90%	More
1km	4:54	7:52	55.13%	More
Mile	7:52	7:52	58.20%	More
5k	25:26	8:11	61.33%	More
5 miles	40:58	8:12	62.19%	More
10k	56:44	9:08	56.15%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:27	7:27	61.47
5km	24:59	8:02	62.45
5M	41:32	8:18	61.35
10km	52:23	8:26	60.82
10M	1:27:05	8:43	60.57
Half	1:56:11	8:52	59.66
20M	3:02:33	9:08	60.17
Mara	4:03:33	9:18	60.13

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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