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Wed 20th Sep 2023 at 2:58pm by GlennR

Run > Medium Long Run
  • Amazing
  • windy
  • Time
    1:03:37
  • Miles
    4.71
  • Min/mi
    13:30
  • Pacing
    86.2%
  • WAVA
    40.07
  • Stride(cm)
    79
  • Cals
    640
  • Watts
    268
  • Cadence
    150
  • BPM
    122
  • %MHR
    70.3
  • B/mi
    1644
  • Asc(m)
    38
  • Surface
    Road

Notes & Comments

Same routine as yesterday but longer. Five minutes walk, then easy, then five minutes walk.

Performance condition plus four, recovery time 22 hours.

Split Summary
===
1) 0.28mi - 5:00(17:52/mi) 87/96bpm [1554b/mi] 33cal 152/228W
2) 1mi - 13:03(13:03/mi) 118/135bpm [1540b/mi] 139cal 245/388W
3) 1mi - 12:46(12:46/mi) 125/136bpm [1595b/mi] 139cal 248/425W
4) 1mi - 12:48(12:48/mi) 127/132bpm [1627b/mi] 136cal 262/372W
5) 0.11mi - 1:23(13:05/mi) 130/132bpm [1701b/mi] 15cal 245/341W
6) 1mi - 12:48(12:48/mi) 133/137bpm [1702b/mi] 138cal 289/376W
7) 0.06mi - 48(12:26/mi) 137/137bpm [1704b/mi] 8cal 315/339W
8) 0.25mi - 5:00(19:38/mi) 111/137bpm [2179b/mi] 32cal 140/332W
9) 0mi - 1(16:32/mi) 101/101bpm [1669b/mi]
5:00 13:03 12:46 12:48 1:23 12:48 48 5:00 1
EvilPixie
nice
GregP
And still +4? Very nice.
Velociraptor
Well done :)

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.
0.28 5:00 5:00 17:51 87 62-96 1553 113 0-122 152 0-228 8/8
1.28 18:03 13:04 13:04 119 91-135 1554 136 0-166 245 0-388 23/19
2.28 30:50 12:46 12:46 125 113-136 1596 133 0-164 248 0-425 25/28
3.28 43:38 12:48 12:48 127 118-132 1626 143 0-166 262 0-372 29/32
3.39 45:00 1:22 13:03 130 124-132 1697 131 0-166 246 0-341 4/3
4.38 57:48 12:48 12:48 133 123-137 1702 151 0-168 289 0-376 25/27
4.45 58:36 48 12:29 137 137-137 1711 162 158-166 315 303-339 2/2
4.70 1:03:36 5:00 +1 19:39 110 100-137 2161 102 0-162 138 0-325 8/6
4.70 1:03:37 1 +1 26:33 100 100-100 2656 0 0-0 0 0-0 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    122 avge / 137 max Delete HR Trace

  • Cadence Distribution

    150 avge / 168 max Stride Length: 79cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 76.2 161 3.9 48:29 12:32
    Walk 23.6 115 0.8 15:02 18:01
    Still 0.2 - - 7 -

  • Power Distribution

    268W (425 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 3:01 12:08 30.16% More
    800m 6:14 12:32 35.09% More
    1km 7:50 12:36 36.96% More
    Mile 12:39 12:39 40.11% More
    5k 39:41 12:46 41.82% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:24 11:24 44.49
    5km 40:06 12:54 41.37
    5M 1:07:59 13:36 39.98
    10km 1:26:30 13:55 39.33
    10M 2:26:39 14:40 38.21
    Half 3:17:51 15:06 37.45
    20M 5:16:22 15:49 36.76
    Mara 7:06:50 16:17 36.50
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