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Thu 7th Sep 2023 at 6:10pm by Alun

Run > Fartleks
  • Good
  • breezy
  • v warm
  • Time
    1:06:34
  • Miles
    8.08
  • Min/mi
    8:14
  • WAVA
    62.50
  • Stride(cm)
    127
  • Cals
    900
  • Watts
    378
  • Cadence
    154
  • BPM
    135
  • %MHR
    77.5
  • B/mi
    1110
  • Asc(m)
    158
  • Hillscore
    14
  • Surface
    Road

Notes & Comments

Warm up across the Lines to Chatham Hill and back, 2 fartlek laps of the Lines, warm down to the top of Chatham Hill, down Rock Avenue, through Poet's Corner, Medway hospital and back to the car.
Quite warm...🌞🏃🥵

Split Summary
===
1) 0.62mi - 5:18(8:31/mi) 123/132bpm [1048b/mi] 69cal 387/448W
2) 0.62mi - 5:17(8:30/mi) 129/138bpm [1097b/mi] 72cal 359/491W
3) 0.62mi - 5:05(8:10/mi) 124/133bpm [1013b/mi] 65cal 352/592W
4) 0.12mi - 54(7:42/mi) 122/126bpm [938b/mi] 12cal 352/411W
5) 0.28mi - 1:56(7:00/mi) 131/150bpm [917b/mi] 24cal 477/620W
6) 0.18mi - 1:27(7:56/mi) 139/150bpm [1103b/mi] 21cal 358/438W
7) 0.26mi - 1:29(5:45/mi) 149/160bpm [858b/mi] 25cal 480/542W
8) 0.09mi - 51(9:20/mi) 154/161bpm [1438b/mi] 13cal 417/571W
9) 0.45mi - 2:35(5:43/mi) 155/162bpm [885b/mi] 43cal 424/537W
10) 0.06mi - 36(9:33/mi) 152/158bpm [1451b/mi] 10cal 335/461W
11) 0.07mi - 24(5:24/mi) 149/155bpm [805b/mi] 6cal 412/500W
12) 0.14mi - 1:01(7:12/mi) 151/157bpm [1086b/mi] 16cal 367/490W
13) 0.06mi - 19(5:28/mi) 148/153bpm [809b/mi] 5cal 438/500W
14) 0.18mi - 1:31(8:26/mi) 147/155bpm [1240b/mi] 24cal 380/584W
15) 0.28mi - 1:49(6:33/mi) 157/164bpm [1028b/mi] 31cal 452/505W
16) 0.18mi - 1:32(8:15/mi) 152/164bpm [1254b/mi] 24cal 358/506W
17) 0.26mi - 1:32(5:58/mi) 156/166bpm [931b/mi] 26cal 487/547W
18) 0.1mi - 58(10:01/mi) 156/166bpm [1562b/mi] 16cal 351/573W
19) 0.45mi - 2:34(5:38/mi) 160/167bpm [903b/mi] 44cal 422/495W
20) 0.06mi - 39(11:04/mi) 160/167bpm [1771b/mi] 10cal 299/454W
21) 0.08mi - 27(5:25/mi) 156/160bpm [844b/mi] 7cal 440/521W
22) 0.14mi - 1:01(7:20/mi) 156/161bpm [1145b/mi] 16cal 385/508W
23) 0.07mi - 19(4:47/mi) 152/158bpm [726b/mi] 5cal 480/569W
24) 0.18mi - 1:40(9:12/mi) 152/161bpm [1398b/mi] 26cal 372/568W
25) 0.62mi - 9:02(14:32/mi) 118/142bpm [1716b/mi] 80cal 217/429W
26) 0.62mi - 5:44(9:14/mi) 132/145bpm [1219b/mi] 78cal 363/460W
27) 0.62mi - 5:12(8:22/mi) 127/132bpm [1062b/mi] 66cal 348/426W
28) 0.62mi - 5:02(8:07/mi) 126/132bpm [1022b/mi] 62cal 343/374W
29) 0.04mi - 18(8:37/mi) 132/133bpm [1137b/mi] 4cal 356/369W
5:18 5:17 5:05 54 1:56 1:27 1:29 51 2:35 36 24 1:01 19 1:31 1:49 1:32 1:32 58 2:34 39 27 1:01 19 1:40 9:02 5:44 5:12 5:02 18

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 5:17 5:17 8:30 123 62-132 1045 150 0-156 387 0-448 26/3
1.24 10:34 5:17 8:30 129 122-138 1097 153 144-210 359 235-491 15/26
1.86 15:38 5:05 8:10 124 113-133 1013 150 148-152 351 247-592 22/36
1.98 16:32 54 +1 7:42 123 119-126 946 152 146-154 359 323-414 1/7
2.26 18:28 1:56 6:59 131 73-150 915 161 0-172 476 0-620 15/3
2.44 19:54 1:26 7:57 139 131-150 1106 153 148-160 358 314-438 1/4
2.69 21:23 1:29 5:46 149 131-160 860 176 154-184 480 273-542 4/5
2.78 22:13 50 9:22 154 142-161 1441 148 144-170 417 357-571 5/0
3.23 24:47 2:34 5:41 155 141-162 881 173 150-180 424 341-537 0/23
3.30 25:23 36 9:47 152 145-158 1487 149 146-168 335 291-461 0/2
3.37 25:47 24 5:22 149 142-155 800 177 148-186 409 297-500 0/4
3.51 26:47 1:00 7:16 151 143-157 1096 153 150-182 367 338-490 0/6
3.57 27:05 18 5:15 148 142-153 777 179 156-186 438 331-500 1/0
3.74 28:35 1:30 8:27 147 141-155 1241 148 144-180 380 340-584 1/1
4.02 30:23 1:48 6:32 157 144-164 1025 166 152-174 452 316-505 10/0
4.20 31:54 1:31 8:20 152 143-164 1266 149 144-164 358 295-506 2/2
4.46 33:25 1:31 5:56 156 140-166 924 170 154-174 488 280-547 6/2
4.55 34:22 57 10:05 156 143-166 1574 145 142-166 351 280-573 2/0
5.00 36:55 2:33 5:38 160 142-167 901 171 148-176 422 289-495 0/20
5.06 37:32 37 11:10 160 154-167 1786 147 144-166 300 248-454 1/1
5.14 37:58 26 5:31 156 153-160 861 175 148-184 440 321-521 0/4
5.27 38:58 1:00 7:25 156 149-161 1158 149 146-184 385 328-508 0/4
5.34 39:16 18 4:46 152 147-158 726 181 150-192 480 345-569 1/0
5.51 40:55 1:39 9:14 152 144-161 1405 146 144-182 372 320-568 5/0
6.13 1:00:16 19:21 +1 31:11 118 87-142 3679 94 0-218 217 0-429 41/8
6.76 1:06:26 6:10 +1 9:57 132 111-145 1313 149 0-170 364 0-460 31/10
7.38 1:11:38 5:11 8:22 127 120-132 1062 150 148-152 348 316-426 4/15
8.00 1:16:39 5:02 8:07 126 121-132 1022 150 148-154 343 304-374 1/21
8.03 1:16:57 18 +1 8:40 132 131-133 1143 148 146-150 356 347-369 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    135 avge / 167 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    39 4.5% 33:12
    29 2.5% 8:26
    26 5.8% 11:22
    17 5.8% 8:18
    14 2.4% 7:19
    13 1.3% 7:27

  • Cadence Distribution

    154 avge / 218 max Stride Length: 127cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 15.8 171 2.3 4:20 6:50
    Walk 69.3 149 5.8 1:09:14 12:00
    Still 3.3 - - 3:19 -
    Pause 11.5 - - 11:29 -

  • Power Distribution

    378W (620 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:21 5:27 63.90% More
    800m 2:57 5:56 69.69% More
    1km 3:47 6:06 71.40% More
    Mile 6:21 6:21 73.73% More
    5k 20:55 6:44 73.97% More
    5 miles 47:16 9:27 53.46% More
    10k 1:11:54 11:34 43.92% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:09 7:09 65.44
    5km 23:59 7:43 64.50
    5M 39:52 7:58 63.38
    10km 50:17 8:06 62.79
    10M 1:23:35 8:22 62.10
    Half 1:51:31 8:31 61.47
    20M 2:55:13 8:46 61.27
    Mara 3:53:47 8:55 61.44
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