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.
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.

Fri 17th May 2024 at 9:23pm by Alun

Run > Warm Down

  • warm
  • Time
    15:42
  • Miles
    2.01
  • Min/mi
    7:49
  • Pacing
    96.8%
  • WAVA
    62.67
  • Stride(cm)
    137
  • Cals
    226
  • Watts
    378
  • Cadence
    150
  • BPM
    132
  • %MHR
    75.6
  • B/mi
    1027
  • Asc(m)
    2
  • Surface
    Track

Notes & Comments

Post race warm down with Justin and Jack, a late night at the track...

1) 0.62mi - 4:58(7:59/mi) 127/135bpm [1014b/mi] 69cal 368/440W
2) 0.62mi - 4:53(7:52/mi) 132/136bpm [1038b/mi] 71cal 376/386W
3) 0.62mi - 4:45(7:39/mi) 134/137bpm [1025b/mi] 70cal 387/400W
4) 0.14mi - 1:06(7:36/mi) 136/139bpm [1033b/mi] 16cal 389/398W
4:58 4:53 4:45 1:06

Map

Pin Map
  • ▲ Map Layers
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.
0.06 32 32 8:26 106 92-117 895 146 96-156 298 1-440 0/0
0.13 1:03 31 8:22 121 117-126 1013 152 152-152 354 347-363 1/0
0.19 1:33 30 8:03 129 126-130 1038 153 152-156 362 345-369 0/0
0.25 2:02 29 7:37 130 129-131 990 152 150-152 377 370-386 0/0
0.31 2:31 29 7:48 131 130-133 1021 152 150-152 376 371-385 0/1
0.38 3:00 29 7:46 131 129-134 1017 150 150-152 382 376-389 0/0
0.44 3:30 29 7:51 129 128-131 1013 151 150-152 389 382-397 1/0
0.50 3:58 29 7:37 133 131-135 1013 152 150-154 393 382-401 1/0
0.56 4:29 30 8:07 132 129-134 1071 150 150-150 387 379-398 0/1
0.63 4:59 31 8:13 131 129-133 1076 149 148-150 377 359-385 0/0
0.69 5:29 30 8:01 131 129-132 1050 150 148-150 371 366-381 0/0
0.75 6:00 30 8:03 133 131-135 1071 149 148-150 376 371-383 1/1
0.81 6:29 29 7:50 132 130-134 1033 149 148-150 380 375-383 0/0
0.88 7:00 31 8:10 131 129-133 1070 149 148-150 372 368-377 0/0
0.94 7:29 29 7:46 130 129-131 1010 149 148-150 369 367-376 0/0
1.00 7:58 30 7:56 132 129-134 1047 149 148-150 376 372-381 0/0
1.06 8:27 29 7:42 133 131-135 1024 150 148-150 376 372-379 0/0
1.13 8:56 29 7:45 134 133-135 1040 150 150-150 380 377-384 0/0
1.19 9:25 29 7:40 134 133-136 1027 150 150-150 379 375-382 0/0
1.25 9:54 29 7:36 135 134-135 1027 150 148-152 381 378-386 0/0
1.31 10:23 29 7:47 134 132-135 1044 151 150-152 382 379-387 0/0
1.38 10:51 28 7:26 135 132-137 1003 152 150-152 391 381-396 0/0
1.44 11:20 29 7:45 134 132-136 1038 150 150-150 390 386-394 0/0
1.50 11:49 29 7:46 134 133-136 1041 150 150-152 383 378-388 0/1
1.56 12:18 29 7:41 133 131-135 1023 150 148-150 383 378-390 1/1
1.63 12:46 28 7:34 135 133-137 1022 150 150-150 385 381-388 0/0
1.69 13:14 28 7:32 134 132-135 1009 150 150-150 393 386-400 0/0
1.75 13:43 29 7:42 135 133-136 1040 150 150-150 390 387-393 0/0
1.81 14:12 28 7:35 135 133-136 1023 150 150-150 385 382-388 0/0
1.88 14:41 29 7:46 136 134-138 1057 150 150-150 387 382-393 0/0
1.94 15:09 28 7:33 137 134-139 1033 150 150-152 387 385-391 0/0
2.00 15:38 29 7:44 136 135-138 1051 149 148-152 392 384-398 0/0
2.01 15:42 4 8:50 135 135-136 1192 149 148-150 388 387-388 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands
  • Heart Rate Distribution

    132 avge / 139 max Delete HR Trace
  • Cadence Distribution

    150 avge / 156 max Stride Length: 137cm
  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.7 150 2 15:39 7:49
    Walk 0.3 96 0 3 9:24
  • Power Distribution

    378W (440 max)
  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:53 7:34 46.25% More
    800m 3:47 7:36 54.79% More
    1km 4:44 7:37 57.01% More
    Mile 7:39 7:39 59.83% More
  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:27 7:27 61.47
    5km 25:00 8:03 62.41
    5M 41:33 8:19 61.32
    10km 52:24 8:26 60.80
    10M 1:27:06 8:43 60.56
    Half 1:56:12 8:52 59.65
    20M 3:02:35 9:08 60.16
    Mara 4:03:36 9:18 60.12

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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