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Mon 13th Nov 2023 at 4:26pm by Rog T

Run > Recovery Run
  • Time
    31:31
  • Miles
    3.42
  • Min/mi
    9:13
  • Pacing
    94.7%
  • WAVA
    50.00
  • Stride(cm)
    103
  • Cals
    445
  • Watts
    362
  • Cadence
    170
  • BPM
    138
  • %MHR
    78.4
  • B/mi
    1272
  • Asc(m)
    64
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1mi - 9:34(9:34/mi) 132/145bpm [1264b/mi] 130cal 372/500W
2) 1mi - 9:08(9:08/mi) 137/149bpm [1252b/mi] 129cal 363/497W
3) 1mi - 8:57(8:57/mi) 144/151bpm [1288b/mi] 131cal 349/439W
4) 0.42mi - 3:51(9:09/mi) 140/145bpm [1281b/mi] 55cal 352/398W
9:34 9:08 8:57 3:51

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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 1:16 1:16 10:11 114 77-133 1161 170 118-178 414 7-500 11/1
0.25 2:31 1:15 9:56 136 134-137 1352 168 166-174 361 312-391 5/0
0.38 3:40 1:09 9:13 133 131-137 1225 169 162-174 320 285-346 2/6
0.50 4:51 1:11 9:28 132 131-133 1250 171 168-178 369 329-401 1/3
0.63 6:00 1:09 9:12 130 127-134 1196 169 166-172 325 288-362 0/11
0.75 7:09 1:09 9:09 132 129-135 1208 172 168-176 380 346-402 1/3
0.88 8:21 1:13 9:42 140 135-144 1359 172 166-174 459 400-498 8/0
1.00 9:32 1:11 9:28 143 141-145 1354 171 166-174 353 273-438 5/1
1.13 10:39 1:07 8:52 135 130-141 1197 168 166-170 295 262-327 0/10
1.25 11:47 1:08 9:07 131 129-135 1195 170 166-172 398 328-477 3/3
1.38 12:59 1:12 9:35 140 136-143 1343 170 168-174 408 380-447 6/1
1.50 14:11 1:11 9:32 136 131-143 1296 167 164-170 276 222-370 2/10
1.63 15:22 1:11 9:28 132 128-135 1251 170 118-184 382 233-461 1/5
1.75 16:29 1:07 8:57 138 134-139 1235 175 170-182 384 312-446 3/2
1.88 17:31 1:02 8:13 138 134-142 1134 175 172-186 353 340-365 1/3
2.00 18:40 1:10 9:17 146 141-149 1356 177 172-186 438 369-497 9/0
2.13 19:51 1:11 9:26 150 149-151 1415 173 168-178 381 316-439 7/0
2.25 21:01 1:10 9:20 144 142-148 1344 170 168-172 370 314-423 4/1
2.38 22:10 1:09 9:12 144 142-146 1324 170 168-174 347 303-405 4/1
2.50 23:16 1:06 8:45 143 142-145 1251 171 168-172 359 310-393 1/1
2.63 24:23 1:07 8:59 141 138-146 1266 170 166-174 354 331-412 3/3
2.75 25:27 1:04 8:35 139 138-142 1193 167 164-172 289 238-350 1/10
2.88 26:31 1:04 8:30 144 141-148 1224 171 168-174 331 266-357 0/6
3.00 27:37 1:06 8:50 147 145-149 1298 171 168-174 355 329-380 2/2
3.13 28:44 1:06 8:52 139 137-145 1232 170 168-172 342 318-357 1/1
3.25 29:51 1:07 8:57 140 137-142 1254 169 168-172 371 335-396 1/2
3.38 30:59 1:08 9:07 140 137-143 1277 169 166-170 357 326-398 1/1
3.42 31:29 30 10:50 140 137-141 1516 169 164-172 330 323-340 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    138 avge / 151 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    23 3.1% 9:18
    16 4.3% 10:07
    12 2.4% 9:34

  • Cadence Distribution

    170 avge / 186 max Stride Length: 103cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.7 170 3.4 31:23 9:12
    Walk 0.3 119 0 6 8:34

  • Power Distribution

    362W (500 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:06 8:29 38.37% More
    800m 4:18 8:39 43.87% More
    1km 5:25 8:43 45.86% More
    Mile 8:49 8:49 48.41% More
    5k 28:18 9:07 50.40% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:27 8:27 50.48
    5km 28:26 9:09 50.17
    5M 47:19 9:28 49.08
    10km 59:42 9:36 48.54
    10M 1:39:19 9:56 47.85
    Half 2:12:34 10:07 47.29
    20M 3:28:28 10:25 46.98
    Mara 4:38:17 10:37 47.02
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