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

Run > Recovery Run
  • rain
  • Time
    34:03
  • Miles
    3.68
  • Min/mi
    9:15
  • Pacing
    93.1%
  • WAVA
    53.61
  • 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

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.
0.62 6:00 6:00 9:39 115 72-124 1111 144 0-160 397 0-603 64/15
1.24 11:34 5:34 8:57 119 112-125 1065 145 140-150 329 243-549 18/31
1.86 17:25 5:51 9:25 122 116-128 1150 143 138-148 343 250-520 28/21
2.49 23:00 5:35 9:00 122 116-127 1097 144 140-148 309 252-362 8/27
3.11 28:55 5:55 9:31 123 118-128 1171 143 140-148 302 225-402 11/38
3.68 33:59 5:04 8:54 125 119-130 1112 145 108-162 300 182-410 4/25
3.68 34:02 3 +1 10:23 127 127-127 1319 141 140-142 297 270-313 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    121 avge / 130 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient 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

  • Cadence Distribution

    144 avge / 162 max Stride Length: 120cm

  • Run/Walk Breakdown

     
    % 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 -

  • Power Distribution

    332W (603 max)

  • 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 49.74% More
    Mile 9:02 9:02 51.32% More
    5k 28:34 9:12 53.71% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:28 8:28 54.73
    5km 28:25 9:09 53.98
    5M 47:14 9:27 53.03
    10km 59:34 9:35 52.54
    10M 1:39:01 9:54 51.94
    Half 2:12:07 10:05 51.41
    20M 3:27:35 10:23 51.22
    Mara 4:36:58 10:34 51.36
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