Fri 24th Mar 2023 at 7:22pm by Alun

Run > Recovery Run

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Time
27:52
Miles
3.23
Min/mi
8:38
Pacing
94%
WAVA
57.35
Stride(cm)
127
Cals
341
Watts
363
Cadence
147
BPM
123
%MHR
70.4
B/mi
1057
Asc(m)
70
Hillscore
3
Surface
Road

Notes & Comments

Zones 1 and 2 circuit of Rede Court Road and its various side roads, missed the rain - which was nice...

Split Summary
===
1) 0.62mi - 5:26(8:44/mi) 112/126bpm [978b/mi] 62cal 361/511W
2) 0.62mi - 5:24(8:42/mi) 123/130bpm [1069b/mi] 68cal 388/485W
3) 0.62mi - 5:09(8:18/mi) 123/128bpm [1021b/mi] 65cal 380/493W
4) 0.62mi - 5:20(8:36/mi) 127/134bpm [1092b/mi] 67cal 362/488W
5) 0.62mi - 5:26(8:44/mi) 127/131bpm [1109b/mi] 66cal 330/459W
6) 0.12mi - 1:07(9:10/mi) 125/132bpm [1146b/mi] 13cal 321/444W

5:26 5:24 5:09 5:20 5:26 1:07

Pin Map

0mi in 0

Pace

44%

46%

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	1:06	1:06	8:51	106 84-112	938	149 108-152	332 46-410	4/2
0.25	2:16	1:10	9:19	115 109-119	1072	149 144-152	424 304-506	11/1
0.38	3:18	1:02	8:17	114 111-116	944	148 146-150	372 316-438	4/2
0.50	4:26	1:08	9:04	119 108-126	1078	148 146-150	376 288-511	7/3
0.63	5:28	1:01	8:10	108 106-111	882	150 148-152	293 277-326	0/10
0.75	6:34	1:06	8:51	120 108-128	1061	149 146-152	415 315-478	7/0
0.88	7:36	1:02	8:17	127 119-130	1052	148 146-150	371 320-430	4/2
1.00	8:41	1:04	8:35	121 117-124	1039	149 146-156	377 309-462	4/1
1.13	9:43	1:02	8:16	124 122-127	1026	148 146-148	421 344-485	7/1
1.25	10:53	1:10	9:21	126 123-128	1177	146 144-150	366 321-429	6/1
1.38	11:52	1:00	7:58	121 112-127	963	146 144-148	391 318-493	2/6
1.50	12:57	1:05	8:39	120 111-128	1038	146 142-148	363 303-413	4/2
1.63	13:58	1:00	8:03	126 122-128	1014	148 146-148	391 364-445	2/3
1.75	14:57	59	7:54	126 124-127	995	147 146-148	385 345-455	1/1
1.88	16:04	1:07	9:00	124 121-126	1116	148 146-150	369 309-420	3/3
2.00	17:09	1:05	8:39	130 126-134	1124	146 144-148	398 314-470	6/1
2.13	18:11	1:01	8:11	124 118-132	1014	146 138-150	325 283-373	1/4
2.25	19:19	1:08	9:06	124 120-130	1128	147 146-148	380 298-474	5/2
2.38	20:21	1:02	8:19	131 129-133	1090	145 144-146	377 307-488	5/2
2.50	21:26	1:05	8:42	124 121-130	1080	145 144-148	337 269-442	4/4
2.63	22:34	1:08	9:01	126 123-128	1137	146 144-148	335 256-456	0/8
2.75	23:38	1:04	8:30	124 121-126	1055	146 144-148	304 253-381	3/6
2.88	24:43	1:05	8:43	129 125-131	1124	146 144-148	371 337-412	3/4
3.00	25:48	1:04	8:35	129 126-131	1108	147 144-150	332 251-459	0/10
3.13	26:55	1:07	8:57	128 125-132	1145	146 144-148	309 250-442	4/6
3.23	1:07:26	40:31 +39:33	6:33:24	124 58-132	48782	145 140-148	319 225-444	0/44

Heart

123/134max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 70m, Range 70m, Flat prediction 27:49

Elevation Graph

Biggest Climbs (m)	Min/mi
14 3.8%	8:49
11 4.0%	8:35
See your biggest climbs

Power

363W (511 max)

Power Graph

Power Bands

Cadence

147 (156 max) Stride Length: 127cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	31.2	148	1.6	-1:53:49	20:55
Walk	31.8	145	1.6	33:59	20:49
Still	0.1	-	-	5	-
Pause	37.0	-	-	39:33	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:58	7:57	43.49%	More
800m	4:01	8:05	50.67%	More
1km	5:08	8:16	51.65%	More
Mile	8:22	8:22	53.79%	More
5k	26:42	8:36	57.47%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:58	7:58	56.54
5km	26:44	8:36	57.39
5M	44:26	8:53	56.34
10km	56:03	9:01	55.83
10M	1:33:09	9:19	55.60
Half	2:04:17	9:29	54.74
20M	3:15:17	9:46	55.21
Mara	4:20:33	9:57	55.17

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