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Sat 11th Mar 2023 at 9:39am by Alun

Run > Warm Down
  • cold
  • Time
    18:14
  • Miles
    2.18
  • Min/mi
    8:22
  • Pacing
    93.7%
  • WAVA
    58.35
  • Stride(cm)
    129
  • Cals
    234
  • Watts
    349
  • Cadence
    150
  • BPM
    135
  • %MHR
    77.8
  • B/mi
    1132
  • Asc(m)
    54
  • Surface
    Road

Notes & Comments

Post parkrun warm down with Jamie Walsh​.

Split Summary
===
1) 0.62mi - 5:33(8:55/mi) 133/142bpm [1186b/mi] 70cal 380/545W
2) 0.62mi - 5:06(8:13/mi) 135/139bpm [1110b/mi] 66cal 330/384W
3) 0.62mi - 4:57(7:59/mi) 135/140bpm [1077b/mi] 63cal 329/422W
4) 0.31mi - 2:38(8:22/mi) 140/143bpm [1172b/mi] 35cal 352/432W
5:33 5:06 4:57 2:38

Map
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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 36 36 9:39 106 92-118 1024 142 110-148 220 75-406 2/1
0.13 1:11 35 9:14 126 119-131 1163 148 148-150 385 334-403 3/0
0.19 1:45 34 9:11 133 130-135 1221 149 148-150 376 350-426 3/0
0.25 2:20 35 9:12 136 135-139 1252 150 148-152 498 434-545 11/0
0.31 2:54 34 9:08 139 138-141 1269 149 148-150 513 474-543 11/0
0.38 3:27 33 8:53 140 139-141 1244 150 148-152 479 432-492 8/0
0.44 3:59 32 8:31 140 138-142 1191 149 148-152 381 364-424 4/0
0.50 4:31 32 8:34 141 139-142 1207 151 150-152 339 321-375 2/0
0.56 5:04 32 8:39 139 137-141 1202 149 148-150 326 307-357 1/0
0.63 5:34 30 8:06 137 136-139 1109 150 148-152 308 254-354 0/4
0.69 6:06 32 8:33 137 136-139 1172 149 148-150 334 322-351 1/1
0.75 6:39 33 8:42 135 133-137 1174 149 142-152 331 312-352 0/1
0.81 7:13 34 9:12 137 135-138 1260 149 146-150 325 281-356 1/1
0.88 7:44 31 8:11 138 136-139 1128 149 148-150 312 279-327 1/4
0.94 8:13 29 7:37 135 133-137 1029 150 148-152 313 290-348 0/2
1.00 8:44 32 8:24 136 134-137 1143 150 148-152 365 328-384 2/2
1.06 9:13 29 7:42 134 133-136 1032 151 150-152 307 296-319 0/4
1.13 9:41 28 7:33 133 131-134 1004 151 150-152 321 306-342 0/3
1.19 10:12 31 8:09 134 132-135 1093 152 150-156 342 320-365 0/2
1.25 10:42 30 8:08 136 134-137 1105 151 150-154 344 335-354 0/1
1.31 11:11 29 7:38 139 137-140 1060 152 150-154 338 320-352 0/1
1.38 11:41 30 8:06 137 134-139 1110 150 148-154 315 250-374 0/3
1.44 12:12 31 8:16 131 129-135 1083 151 150-152 288 261-342 0/7
1.50 12:42 30 7:55 133 131-136 1052 150 150-152 326 286-346 0/2
1.56 13:12 30 7:54 133 130-135 1050 151 150-152 315 301-327 0/4
1.63 13:41 29 7:44 132 130-134 1022 151 150-152 320 314-328 0/3
1.69 14:10 29 7:44 133 132-134 1028 151 150-152 326 314-334 0/3
1.75 14:39 30 7:57 134 133-136 1065 152 152-154 368 328-413 2/0
1.81 15:10 31 8:14 138 135-139 1137 150 144-152 367 325-422 1/2
1.88 15:41 31 8:14 139 138-140 1145 149 146-150 326 302-341 1/2
1.94 16:12 31 8:10 138 137-140 1127 150 150-150 388 342-429 2/1
2.00 16:41 30 7:54 141 139-143 1114 150 148-150 351 329-366 0/2
2.06 17:14 33 8:47 141 139-142 1239 147 120-150 295 246-327 0/4
2.13 17:45 31 8:10 140 139-141 1143 150 148-154 358 287-418 3/0
2.18 18:14 29 9:14 140 138-142 1292 147 142-150 379 322-432 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    135 avge / 143 max Delete HR Trace

  • Cadence Distribution

    150 avge / 156 max Stride Length: 129cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.5 149 2.2 18:08 8:21
    Walk 0.5 125 0 6 13:28

  • Power Distribution

    349W (545 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:56 7:45 44.59% More
    800m 3:54 7:51 52.19% More
    1km 4:54 7:52 54.84% More
    Mile 7:55 7:55 58.59% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:56 7:56 58.41
    5km 26:37 8:34 57.63
    5M 44:15 8:51 56.60
    10km 55:48 8:59 56.08
    10M 1:32:45 9:17 55.45
    Half 2:03:45 9:27 54.88
    20M 3:14:26 9:43 54.69
    Mara 4:19:25 9:54 54.83
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