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Thu 18th Jul 2024 at 6:21pm by GlennR

Run > General
  • Amazing
  • v warm
  • Time
    29:03
  • Miles
    2.13
  • Min/mi
    13:38
  • Pacing
    83.9%
  • WAVA
    39.14
  • Stride(cm)
    81
  • Cals
    293
  • Watts
    246
  • Cadence
    145
  • BPM
    127
  • %MHR
    73.6
  • B/mi
    1738
  • Asc(m)
    5
  • Surface
    Road

Notes & Comments

Five minutes walk, ten minutes jog-walk.

4 x 30s cadence drills with 30s recoveries.

Ten minutes walk-jog.

Performance condition zero, recovery time 20 hours.

1) 1mi - 14:35(14:35/mi) 116/137bpm [1691b/mi] 129cal 197/368W
2) 0.02mi - 25(21:29/mi) 134/135bpm [2880b/mi] 4cal 17/146W
3) 0mi - 1(1:47:29/mi) 134/135bpm [14402b/mi] 4cal 17/146W
4) 0.06mi - 30(8:40/mi) 134/141bpm [1161b/mi] 6cal 341/437W
5) 0.03mi - 30(17:38/mi) 143/144bpm [2522b/mi] 6cal 208/407W
6) 0.06mi - 30(8:06/mi) 141/144bpm [1143b/mi] 7cal 407/481W
7) 0.03mi - 30(17:39/mi) 146/147bpm [2577b/mi] 6cal 103/438W
8) 0.06mi - 30(8:20/mi) 144/148bpm [1200b/mi] 7cal 336/437W
9) 0.03mi - 30(16:36/mi) 149/151bpm [2473b/mi] 6cal 146/413W
10) 0.06mi - 30(7:58/mi) 146/149bpm [1162b/mi] 7cal 414/472W
11) 0.03mi - 30(17:43/mi) 150/152bpm [2658b/mi] 6cal 203/439W
12) 0.75mi - 10:00(13:25/mi) 137/146bpm [1838b/mi] 104cal 207/361W
13) 0mi - 2(6:09/mi) 136/136bpm [836b/mi] 1cal 345/346W
14:35 25 1 30 30 30 30 30 30 30 30 10:00 2
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

47% 41% 9% 3%

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 1:18 1:18 20:43 90 81-93 1864 112 104-118 138 44-163 1/1
0.13 2:25 1:08 18:03 92 91-94 1661 114 110-116 145 136-155 1/0
0.19 3:34 1:08 18:16 96 94-97 1753 114 110-118 146 141-158 0/0
0.25 4:42 1:08 18:03 96 95-98 1733 115 110-118 150 140-161 0/0
0.31 5:29 48 12:44 103 94-121 1311 143 114-166 241 145-350 0/0
0.38 6:20 51 13:37 123 120-127 1675 146 118-164 238 153-298 0/0
0.44 7:13 53 14:01 123 119-127 1724 143 116-168 220 80-308 0/1
0.50 8:04 51 13:44 125 119-129 1716 149 116-176 230 52-334 0/1
0.56 8:53 48 12:51 127 121-133 1631 156 114-174 281 170-337 1/1
0.63 9:39 46 12:16 129 126-134 1583 151 80-172 269 116-330 0/0
0.69 10:25 47 12:28 131 127-134 1633 144 110-176 248 150-353 0/1
0.75 11:17 52 13:51 134 131-136 1857 151 120-172 280 168-368 1/1
0.81 12:09 51 13:43 134 131-135 1839 151 106-172 282 160-342 1/1
0.88 13:03 54 14:27 135 131-137 1951 148 110-176 254 149-356 1/0
0.94 13:51 48 12:46 132 130-135 1686 155 110-174 274 150-347 0/0
1.00 14:34 44 11:37 132 129-134 1533 160 118-174 289 171-338 0/1
1.06 15:22 47 12:39 133 130-136 1683 156 94-192 293 134-437 0/1
1.13 16:09 48 12:41 142 136-144 1800 159 100-188 313 52-481 1/0
1.19 16:50 40 10:44 144 140-147 1545 177 94-190 409 158-441 1/0
1.25 17:27 37 9:55 144 141-148 1428 185 116-238 380 142-437 0/1
1.31 18:13 46 12:14 148 144-151 1811 158 110-188 327 172-472 1/0
1.38 18:58 45 12:04 149 144-152 1798 156 102-190 301 49-450 0/1
1.44 19:51 53 14:03 138 133-147 1940 132 112-170 199 49-337 0/1
1.50 20:44 53 14:05 136 132-139 1915 141 112-176 218 57-358 0/1
1.56 21:37 53 14:13 136 133-138 1933 151 114-174 254 153-322 1/1
1.63 22:29 53 14:02 136 134-138 1910 148 114-174 244 54-322 1/1
1.69 23:14 44 11:47 135 133-140 1590 164 116-176 280 88-347 1/0
1.75 23:59 45 12:05 136 133-139 1643 158 118-174 265 169-312 0/1
1.81 24:49 50 13:20 137 134-140 1826 149 112-174 256 162-334 0/1
1.88 25:42 53 14:10 135 133-137 1913 153 112-174 268 135-337 1/1
1.94 26:37 55 14:36 139 136-141 2030 153 112-174 281 164-344 1/0
2.00 27:30 54 14:19 139 137-140 1989 152 114-170 288 160-361 1/0
2.06 28:20 49 13:12 138 136-139 1821 162 114-174 278 86-326 0/0
2.13 29:02 42 11:07 136 135-138 1512 163 114-176 286 150-345 0/2
2.13 29:03 1 13:22 136 136-136 1818 172 172-172 346 346-346 0/0

Heart

127/152max
  • Show Beats/Mile

Elevation

Asc 5m, Range 3m, Flat prediction 29:03
Elevation Graph
No climbs of at least 10 metres detected.

Power

246W (481 max)
Power Graph
Power Bands

Cadence

145 (238 max) Stride Length: 81cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 53.9 171 1.4 15:39 11:16
Walk 45.9 114 0.7 13:19 18:02
Still 0.3 - - 5 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:33 10:15 36.25% More
800m 5:47 11:39 38.17% More
1km 7:26 11:57 39.39% More
Mile 12:25 12:25 41.29% More

Predictions

Dist Time Per Mile WAVA
1M 12:33 12:33 40.84
5km 44:09 14:13 37.92
5M 1:14:51 14:58 36.67
10km 1:35:16 15:20 36.05
10M 2:41:29 16:09 35.05
Half 3:37:53 16:38 34.35
20M 5:48:22 17:25 33.73
Mara 7:50:02 17:56 33.50
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