Thu 23rd Mar 2023 at 7:10pm by Alun

Run > Warm Down

rain
windy

Follow User
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Time
16:47
Miles
2.00
Min/mi
8:24
Pacing
95%
WAVA
57.47
Stride(cm)
129
Cals
200
Watts
342
Cadence
149
BPM
125
%MHR
72.1
B/mi
1052
Asc(m)
4
Surface
Track

Notes & Comments

Post session warm down with Sean Rodwell, Darren Wright, Taryne McPherson and Bob FURSEY.

Split Summary
===
1) 0.62mi - 5:30(8:52/mi) 121/129bpm [1072b/mi] 63cal 329/413W
2) 0.62mi - 5:08(8:16/mi) 127/133bpm [1049b/mi] 62cal 350/417W
3) 0.62mi - 5:03(8:08/mi) 128/137bpm [1040b/mi] 62cal 347/423W
4) 0.13mi - 1:05(8:20/mi) 127/130bpm [1058b/mi] 13cal 348/396W

5:30 5:08 5:03 1:05

Pin Map

0mi in 0

Pace

25%

72%

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	35	35	9:18	109 102-115	1014	147 144-148	300 129-375	1/1
0.13	1:09	34	9:02	118 115-123	1067	148 146-148	364 348-379	2/2
0.19	1:42	34	8:57	124 121-126	1110	147 144-148	320 306-351	1/1
0.25	2:17	34	9:09	120 118-123	1098	145 144-148	291 273-310	0/3
0.31	2:49	32	8:35	120 117-123	1030	148 148-150	310 280-356	1/2
0.38	3:22	33	8:53	125 121-127	1110	149 148-150	389 362-413	2/1
0.44	3:55	33	8:41	123 120-125	1067	149 148-152	349 294-389	2/1
0.50	4:28	34	9:01	123 122-125	1110	148 146-152	312 304-326	1/2
0.56	5:02	33	8:53	121 119-122	1075	148 146-150	303 296-309	0/1
0.63	5:33	31	8:12	125 121-129	1026	150 148-152	353 308-393	0/2
0.69	6:04	31	8:22	129 127-131	1080	150 150-150	377 362-395	2/1
0.75	6:34	30	8:02	130 129-131	1045	149 148-150	334 315-360	0/1
0.81	7:06	32	8:38	125 122-129	1079	149 146-154	321 289-341	1/2
0.88	7:37	31	8:13	122 120-125	1003	149 148-150	324 312-360	0/2
0.94	8:09	32	8:28	125 123-127	1059	149 148-150	380 366-391	0/2
1.00	8:40	31	8:10	130 127-133	1062	150 148-152	358 328-396	2/1
1.06	9:10	30	8:08	130 127-132	1057	149 148-150	328 320-337	0/1
1.13	9:41	31	8:11	127 122-130	1039	150 148-150	311 301-322	0/3
1.19	10:11	30	8:04	123 121-127	992	149 148-152	361 317-402	1/4
1.25	10:42	30	8:07	130 126-135	1055	151 150-152	403 374-417	3/1
1.31	11:10	28	7:29	135 133-137	1011	152 150-152	351 340-389	1/2
1.38	11:41	32	8:26	131 126-136	1106	149 148-152	334 306-357	1/3
1.44	12:12	31	8:10	124 119-127	1013	149 148-150	343 273-423	1/3
1.50	12:43	31	8:22	125 123-126	1046	148 148-150	381 368-401	1/2
1.56	13:14	30	8:05	127 125-128	1026	150 148-150	340 320-370	1/2
1.63	13:45	32	8:25	131 128-133	1102	148 148-150	317 307-325	0/2
1.69	14:16	31	8:11	128 124-132	1048	148 148-150	329 311-364	1/3
1.75	14:47	31	8:17	127 125-130	1052	150 150-152	380 365-385	2/1
1.81	15:17	31	8:09	130 127-132	1059	150 150-152	360 331-384	1/2
1.88	15:47	29	7:46	128 125-130	995	150 148-150	324 317-335	0/2
1.94	16:18	31	8:18	128 126-129	1063	150 150-150	333 316-340	0/2
1.99	16:47	29	8:43	126 123-128	1099	150 148-152	368 332-396	1/1

Heart

125/137max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 4m, Range 30m, Flat prediction 16:47

Elevation Graph

No climbs of at least 10 metres detected.

Power

342W (423 max)

Power Graph

Power Bands

Cadence

149 (154 max) Stride Length: 129cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	49.2	150	1	8:15	8:12
Walk	50.8	147	1	8:32	8:39

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:56	43.57%	More
800m	4:01	8:05	50.70%	More
1km	5:02	8:06	52.69%	More
Mile	8:08	8:08	55.41%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:00	8:00	56.31
5km	26:52	8:39	57.10
5M	44:39	8:56	56.07
10km	56:19	9:04	55.57
10M	1:33:36	9:22	55.33
Half	2:04:53	9:32	54.48
20M	3:16:13	9:49	54.94
Mara	4:21:48	10:00	54.91

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