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Sun 17th Sep 2023 at 10:54am by GlennR

Run > General
  • warm
  • Time
    50:03
  • Miles
    3.56
  • Min/mi
    14:04
  • Pacing
    85.9%
  • WAVA
    38.18
  • Stride(cm)
    79
  • Cals
    476
  • Watts
    249
  • Cadence
    145
  • BPM
    124
  • %MHR
    71.5
  • B/mi
    1738
  • Asc(m)
    6
  • Surface
    Road

Notes & Comments

Hard work. Either the air quality isn’t good or my lungs are playing up. Still, it’s done.

Performance condition plus four, recovery time 19 hours.

Split Summary
===
1) 0.29mi - 5:00(16:58/mi) 95/105bpm [1612b/mi] 34cal 161/201W
2) 1mi - 13:16(13:16/mi) 126/133bpm [1672b/mi] 132cal 266/348W
3) 1mi - 13:43(13:43/mi) 127/133bpm [1742b/mi] 135cal 202/446W
4) 0.21mi - 3:01(14:14/mi) 126/130bpm [1794b/mi] 28cal 183/312W
5) 0.79mi - 10:00(12:39/mi) 135/142bpm [1707b/mi] 112cal 256/362W
6) 0.26mi - 5:00(19:00/mi) 113/142bpm [2147b/mi] 35cal 135/336W
7) 0mi - 3(13:34/mi) 101/102bpm [1370b/mi] 141/144W
5:00 13:16 13:43 3:01 10:00 5:00 3
EvilPixie
Well done
Velociraptor
Well done :)
Dvorak
Run done, anyway.

Map
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0mi in 0

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.
0.29 5:00 5:00 16:57 95 89-105 1609 114 0-120 161 0-201 4/4
1.29 18:15 13:16 13:16 126 101-133 1672 146 0-166 266 0-336 10/13
2.29 31:59 13:43 13:43 127 120-133 1743 116 0-168 202 0-446 12/9
2.50 34:58 3:00 14:13 126 120-130 1792 109 0-168 183 0-312 3/3
3.29 44:57 9:59 12:38 135 124-142 1706 135 0-170 256 0-362 11/10
3.56 49:57 5:00 19:04 113 98-142 2154 100 0-164 135 0-336 5/6
3.56 49:59 2 +1 15:49 101 101-102 1598 110 110-110 141 138-144 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    124 avge / 142 max Delete HR Trace

  • Cadence Distribution

    145 avge / 170 max Stride Length: 79cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 66.4 160 2.6 33:14 12:40
    Walk 33.4 114 0.9 16:42 17:48
    Still 0.2 - - 6 -

  • Power Distribution

    249W (446 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 3:00 12:04 30.32% More
    800m 6:16 12:37 34.90% More
    1km 7:48 12:34 37.07% More
    Mile 12:56 12:56 39.20% More
    5k 41:47 13:27 39.70% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 12:14 12:14 41.46
    5km 43:02 13:51 38.55
    5M 1:12:57 14:35 37.26
    10km 1:32:50 14:56 36.64
    10M 2:37:23 15:44 35.61
    Half 3:32:20 16:13 34.89
    20M 5:39:31 16:59 34.25
    Mara 7:38:05 17:29 34.01
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