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

Run > Warm Down

cold

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Time
18:14
Miles
2.18
Min/mi
8:22
Pacing
94%
WAVA
57.98
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

Pin Map

0mi in 0

Pace

29%

68%

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

Heart

135/143max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 54m, Range 49m, Flat prediction 18:14

Elevation Graph

No climbs of at least 10 metres detected.

Power

349W (545 max)

Power Graph

Power Bands

Cadence

150 (156 max) Stride Length: 129cm

Cadence Chart

Cadence Bands

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

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	54.25%	More
Mile	7:55	7:55	56.96%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:56	7:56	56.78
5km	26:37	8:34	57.64
5M	44:15	8:51	56.58
10km	55:48	8:59	56.08
10M	1:32:45	9:17	55.84
Half	2:03:45	9:27	54.98
20M	3:14:26	9:43	55.45
Mara	4:19:25	9:54	55.41

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