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Mon 22nd Jul 2024 at 8:29am by Rosehip

Run > General

  • Good
  • drizzle
  • warm
  • Time
    54:00
  • Miles
    4.01
  • Min/mi
    13:28
  • Pacing
    81.4%
  • WAVA
    43.19
  • Stride(cm)
    77
  • Cals
    434
  • Watts
    207
  • Cadence
    154
  • BPM
    132
  • %MHR
    74.4
  • B/mi
    1783
  • Asc(m)
    22
  • Surface
    Road

Notes & Comments

9 comments
Back from dropping Elmo at the garage, felt good
plan had 50 with 20 steady, did the steady in half mile chunks instead.
left knee feels better on road than trail - think that's a function of how narrow the trail paths have got and a bit of 'crossing the line' running?
left achilles started a bit of a gripe - these shoes have a higher heel cup, so going to blame that ;) walked loop back from the last bug.

3.0 base, load 71
suddenly got a productive score again, wtf is that about?

1) 0.18mi - 3:01(16:20/mi) 95/100bpm [1552b/mi] 19cal 146/186W
2) 0.81mi - 11:02(13:37/mi) 122/132bpm [1662b/mi] 87cal 194/294W
3) 0.51mi - 6:23(12:30/mi) 139/145bpm [1737b/mi] 55cal 224/248W
4) 0.5mi - 6:58(14:00/mi) 129/143bpm [1805b/mi] 55cal 183/252W
5) 0.5mi - 6:17(12:28/mi) 142/146bpm [1770b/mi] 54cal 225/260W
6) 0.5mi - 7:12(14:18/mi) 135/146bpm [1930b/mi] 56cal 183/261W
7) 0.52mi - 6:35(12:35/mi) 146/152bpm [1837b/mi] 57cal 226/261W
8) 0.48mi - 6:32(13:39/mi) 138/151bpm [1884b/mi] 51cal 194/272W
3:01 11:02 6:23 6:58 6:17 7:12 6:35 6:32
northernslowcoach
Good morning miles :)
Velociraptor
Well done 😀
Jaks
Well done 👏
Rosehip
thanks both :)
Rosehip
and Jaks :)
RRR-CAZ 🇬🇧
Good running :-)
Ness
Well done! 👍 Hope your Achilles is ok
Rosehip
it'll be fine, Ness - just one of V'raps Gremlins hitching a ride down south for a bit :)
Ness
Ah! Yes!

Pace

23% 27% 46% 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.
0.13 2:04 2:04 16:28 94 89-97 1548 127 124-130 156 135-186 0/0
0.25 3:51 1:47 14:18 103 94-116 1473 138 122-176 172 59-234 1/1
0.38 5:30 1:39 13:12 117 110-122 1545 149 120-166 199 136-238 0/1
0.50 7:15 1:45 13:57 122 117-128 1702 154 122-166 217 67-294 1/0
0.63 8:55 1:40 13:24 126 120-132 1687 155 126-166 213 165-229 1/0
0.75 10:36 1:41 13:31 123 118-129 1663 151 126-166 201 155-233 0/1
0.88 12:20 1:44 13:53 126 120-131 1749 151 128-166 198 64-238 1/1
1.00 14:07 1:46 14:11 126 121-129 1788 147 120-166 191 63-251 0/0
1.13 15:40 1:33 12:26 131 124-139 1628 165 158-166 224 63-246 1/0
1.25 17:15 1:35 12:41 141 138-142 1787 166 164-166 228 215-241 1/0
1.38 18:48 1:33 12:21 143 142-145 1766 166 164-168 227 216-248 0/0
1.50 20:21 1:33 12:26 143 142-144 1777 166 164-168 223 216-239 0/2
1.63 22:08 1:47 14:20 131 124-143 1877 141 84-166 186 112-232 1/0
1.75 23:54 1:46 14:07 127 124-132 1793 149 122-166 201 150-230 0/1
1.88 25:43 1:49 +13 14:28 131 124-139 1895 160 124-168 218 152-252 1/0
2.00 27:34 1:51 14:45 128 117-134 1888 142 120-166 190 51-250 2/0
2.13 29:07 1:34 12:30 133 116-141 1662 165 158-168 235 224-260 0/1
2.25 30:41 1:33 12:27 143 141-145 1780 165 164-168 213 199-241 0/1
2.38 32:13 1:33 12:21 145 144-146 1792 166 164-168 223 217-229 0/2
2.50 33:49 1:35 12:42 146 145-146 1855 165 164-166 229 211-250 1/0
2.63 35:34 1:45 14:01 141 135-146 1977 151 128-166 200 69-245 1/0
2.75 38:17 2:43 +49 21:48 137 126-145 2986 144 92-166 181 60-235 0/1
2.88 39:58 1:41 13:26 134 127-141 1800 156 122-166 206 148-230 0/1
3.00 42:38 2:41 +56 21:24 131 115-143 2804 146 124-166 201 157-261 1/0
3.13 44:15 1:36 12:51 135 117-146 1734 162 128-166 219 171-239 1/1
3.25 45:50 1:35 12:39 147 146-148 1859 164 162-166 228 217-240 0/1
3.38 47:24 1:35 12:38 148 147-149 1869 165 164-166 227 216-244 0/1
3.50 48:59 1:35 12:38 149 149-151 1882 165 164-168 227 221-241 1/1
3.63 50:45 1:46 14:05 145 139-152 2042 150 126-166 207 146-272 2/0
3.75 52:30 1:45 14:01 133 127-140 1864 146 122-166 190 146-218 0/1
3.88 54:18 1:49 +12 14:29 140 136-144 2028 162 84-168 212 48-243 2/0
4.00 55:58 1:39 13:14 136 131-144 1801 156 122-166 205 160-220 0/0
4.01 56:09 11 16:00 144 144-145 2303 166 164-166 220 219-220 0/0

Heart

132/152max
  • Show Beats/Mile

Elevation

Asc 22m, Range 4m, Flat prediction 54:00
Elevation Graph
No climbs of at least 10 metres detected.

Power

207W (294 max)
Power Graph
Power Bands

Cadence

154 (176 max) Stride Length: 77cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 69.8 164 3.1 38:43 13:06
Walk 27.2 127 0.9 15:44 16:54
Still 0.1 - - 3 -
Pause 2.8 - - 1:38 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
100m 43 11:38 30.94% More
200m 1:30 12:06 32.80% More
400m 3:04 12:19 34.44% More
800m 6:11 12:27 38.68% More
1km 7:55 12:45 39.15% More
Mile 13:04 13:04 39.77% More
5k 43:08 13:53 41.76% More

Predictions

Dist Time Per Mile WAVA
1M 10:03 10:03 51.73
5km 39:39 12:46 45.42
5M 1:10:32 14:06 41.33
10km 1:31:45 14:46 39.55
10M 2:43:13 16:19 36.79
Half 3:46:18 17:16 35.19
20M 6:17:41 18:53 32.49
Mara 8:43:41 19:59 30.70

Bespoke Fields

stride length
cadence
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