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Mon 4th Sep 2023 at 6:53pm by cerid

Run > Easy
  • Time
    32:05
  • Miles
    3.80
  • Min/mi
    8:27
  • Pacing
    92.6%
  • WAVA
    54.66
  • Stride(cm)
    121
  • Cals
    491
  • Watts
    395
  • Cadence
    157
  • BPM
    142
  • %MHR
    75
  • B/mi
    1203
  • Asc(m)
    30
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Red plan day 1: 30 mins easy + 6 ST

Split Summary
===
1) 1mi - 9:01(9:01/mi) 129/145bpm [1164b/mi] 125cal 383/479W
2) 1mi - 7:52(7:52/mi) 147/153bpm [1157b/mi] 130cal 428/607W
3) 1mi - 8:25(8:25/mi) 149/152bpm [1254b/mi] 133cal 387/446W
4) 0.8mi - 6:46(8:26/mi) 148/151bpm [1247b/mi] 103cal 377/424W
9:01 7:52 8:25 6:46

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.
0.13 1:10 1:10 9:19 103 77-115 959 146 142-148 378 361-424 0/2
0.25 2:21 1:11 9:29 122 115-129 1156 149 146-152 370 361-385 1/1
0.38 3:33 1:12 9:34 131 129-135 1253 150 148-152 391 312-433 6/0
0.50 4:38 1:06 8:46 131 129-134 1148 154 152-156 369 301-419 1/5
0.63 5:43 1:04 8:35 133 131-134 1143 154 152-158 364 350-403 1/2
0.75 6:49 1:06 8:47 134 132-137 1177 155 152-158 405 371-428 1/1
0.88 7:55 1:06 8:48 140 136-142 1233 155 152-156 421 368-479 4/1
1.00 9:01 1:06 8:49 142 140-145 1253 156 154-158 404 364-432 2/2
1.13 10:03 1:02 8:18 143 141-145 1187 156 154-158 381 329-439 4/2
1.25 11:05 1:02 8:16 141 140-142 1166 157 154-160 406 373-432 1/2
1.38 12:01 55 7:24 143 141-147 1057 164 156-178 466 397-607 0/3
1.50 12:59 58 7:43 148 147-148 1143 162 156-176 456 430-525 1/2
1.63 13:57 59 7:48 148 147-152 1155 160 154-174 436 368-577 1/1
1.75 14:56 59 7:52 150 149-151 1180 161 154-176 430 371-562 3/0
1.88 15:54 58 7:41 150 149-151 1153 161 152-176 415 339-543 1/3
2.00 16:53 1:00 7:57 151 150-153 1201 161 154-176 438 399-482 4/1
2.13 17:57 1:04 8:29 151 150-152 1280 157 154-160 415 388-446 3/0
2.25 19:00 1:03 8:27 151 151-152 1275 158 156-160 408 368-438 2/1
2.38 20:04 1:03 8:26 148 146-151 1247 158 156-160 372 362-378 1/0
2.50 21:11 1:07 8:57 147 145-149 1315 158 154-160 395 364-437 3/0
2.63 22:12 1:02 8:13 149 148-150 1225 159 156-162 372 343-411 2/2
2.75 23:13 1:01 8:06 148 147-150 1198 160 160-162 362 346-382 0/3
2.88 24:16 1:03 8:24 146 143-148 1226 159 158-160 384 373-394 1/0
3.00 25:18 1:02 8:18 148 145-149 1229 159 156-162 386 379-396 2/1
3.13 26:22 1:03 8:26 150 149-151 1265 160 158-162 390 363-408 1/1
3.25 27:24 1:03 8:20 149 148-150 1243 161 160-164 365 361-372 1/1
3.38 28:25 1:01 8:10 146 144-148 1193 159 156-162 357 339-369 0/4
3.50 29:29 1:04 8:28 145 144-147 1228 159 158-160 385 365-403 1/1
3.63 30:32 1:03 8:23 148 147-150 1240 160 156-162 369 356-380 0/2
3.75 31:37 1:05 8:39 147 146-148 1271 159 158-160 383 373-388 2/0
3.80 32:05 28 8:55 149 148-149 1327 158 156-160 408 389-424 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    142 avge / 153 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    13 1.1% 8:20

  • Cadence Distribution

    157 avge / 178 max Stride Length: 121cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 87.1 158 3.4 27:57 8:19
    Walk 12.9 148 0.4 4:08 9:20

  • Power Distribution

    395W (607 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:51 7:28 43.53% More
    800m 3:48 7:39 49.61% More
    1km 4:46 7:41 51.99% More
    Mile 7:52 7:52 54.26% More
    5k 25:44 8:17 55.45% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:25 7:25 57.52
    5km 25:43 8:17 55.47
    5M 43:22 8:40 53.55
    10km 55:03 8:52 52.64
    10M 1:32:49 9:17 51.21
    Half 2:04:51 9:32 50.21
    20M 3:18:40 9:56 49.30
    Mara 4:27:13 10:12 48.96
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