Mon 20th Mar 2023 at 7:07pm by Alun

Run > Recovery Run

rain

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Time
34:03
Miles
3.68
Min/mi
9:15
Pacing
93%
WAVA
53.68
Stride(cm)
120
Cals
391
Watts
332
Cadence
144
BPM
121
%MHR
69.4
B/mi
1118
Asc(m)
103
Hillscore
8
Surface
Road

Notes & Comments

34 minutes in the rain, mostly in zone 1 but 6 minutes in zone 2 due to some pesky inclines.

Split Summary
===
1) 0.62mi - 6:01(9:40/mi) 115/124bpm [1113b/mi] 69cal 398/603W
2) 0.62mi - 5:34(8:57/mi) 119/125bpm [1065b/mi] 65cal 329/549W
3) 0.62mi - 5:51(9:26/mi) 122/128bpm [1150b/mi] 68cal 344/520W
4) 0.62mi - 5:35(9:00/mi) 122/127bpm [1097b/mi] 65cal 309/362W
5) 0.62mi - 5:55(9:31/mi) 123/128bpm [1171b/mi] 66cal 302/402W
6) 0.57mi - 5:04(8:54/mi) 125/130bpm [1112b/mi] 58cal 300/410W
7) 0mi - 3(9:17/mi) 127/127bpm [1179b/mi] 289/307W

6:01 5:34 5:51 5:35 5:55 5:04 3

Pin Map

0mi in 0

Pace

27%

51%

22%

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	1:10	1:10	9:21	104 72-116	972	144 66-152	475 24-603	26/3
0.25	2:19	1:09	9:15	120 115-122	1109	147 146-152	421 289-532	12/5
0.38	3:32	1:12	9:38	116 113-121	1118	147 146-148	398 338-471	8/1
0.50	4:44	1:12	9:38	116 113-121	1117	146 144-148	375 330-422	7/1
0.63	6:02	1:18	10:23	120 114-124	1247	146 140-160	354 180-497	8/4
0.75	7:08	1:06	8:52	117 113-121	1037	146 144-148	346 284-415	5/6
0.88	8:13	1:04	8:35	116 112-124	996	147 144-150	281 243-337	1/10
1.00	9:21	1:09	9:10	120 115-125	1099	145 140-148	342 273-538	4/6
1.13	10:28	1:07	8:54	121 115-124	1076	145 142-150	369 251-549	8/5
1.25	11:37	1:09	9:12	118 115-121	1086	145 142-148	302 253-341	2/5
1.38	12:47	1:10	9:19	122 118-126	1136	145 144-146	376 257-520	10/5
1.50	14:02	1:15	10:00	126 122-128	1261	143 140-144	366 295-471	6/1
1.63	15:19	1:17	10:17	122 119-124	1254	141 138-144	379 334-436	8/0
1.75	16:26	1:07	8:59	120 117-123	1077	143 140-144	287 250-364	3/7
1.88	17:31	1:05	8:37	119 116-121	1025	145 144-146	303 282-354	0/8
2.00	18:33	1:02	8:20	120 118-123	999	146 144-148	314 262-355	3/6
2.13	19:40	1:07	8:56	122 117-127	1090	144 142-146	317 277-348	2/5
2.25	20:51	1:11	9:26	124 122-126	1170	143 140-146	334 286-362	1/3
2.38	21:59	1:08	9:06	121 116-125	1102	144 142-146	290 258-336	1/7
2.50	23:09	1:09	9:12	124 122-127	1142	143 140-144	288 252-313	0/6
2.63	24:23	1:15	9:58	124 120-128	1236	141 140-146	351 310-402	5/1
2.75	25:43	1:19	10:36	124 121-126	1314	141 140-144	329 293-379	4/1
2.88	26:53	1:10	9:18	124 119-126	1153	143 140-144	294 234-355	3/3
3.00	27:57	1:04	8:36	121 118-124	1040	145 144-146	270 249-291	0/13
3.13	29:05	1:08	9:01	123 119-126	1109	145 144-148	245 225-273	0/18
3.25	30:09	1:05	8:39	123 120-124	1064	145 144-146	276 246-297	0/12
3.38	31:14	1:04	8:35	123 121-126	1056	146 144-146	306 297-320	0/5
3.50	32:20	1:06	8:45	127 126-129	1112	147 144-154	311 261-330	0/3
3.63	33:31	1:11	9:30	124 119-128	1178	144 108-162	299 182-410	2/3
3.68	34:02	31	9:20	128 126-130	1195	143 140-144	336 270-375	1/3

Heart

121/130max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 103m, Range 83m, Flat prediction 33:38

Elevation Graph

Biggest Climbs (m)	Min/mi
17 10.5%	9:21
17 16.5%	9:30
17 4.0%	9:33
15 7.4%	9:39
12 3.9%	10:13
See your biggest climbs

Power

332W (603 max)

Power Graph

Power Bands

Cadence

144 (162 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	75.8	145	2.9	25:48	9:01
Walk	24.0	140	0.8	8:10	9:56
Still	0.2	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:25	41.06%	More
800m	4:19	8:40	47.29%	More
1km	5:24	8:41	49.20%	More
Mile	9:02	9:02	49.88%	More
5k	28:34	9:12	53.71%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:28	8:28	53.20
5km	28:25	9:09	53.99
5M	47:14	9:27	53.00
10km	59:34	9:35	52.54
10M	1:39:01	9:54	52.30
Half	2:12:07	10:05	51.50
20M	3:27:35	10:23	51.93
Mara	4:36:58	10:34	51.90

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