Thu 18th Apr 2024 at 4:48pm by Alun

Run > Recovery Run
  • breezy
  • Time
    40:52
  • Miles
    4.64
  • Min/mi
    8:48
  • Pacing
    92.9%
  • WAVA
    57.29
  • Stride(cm)
    124
  • Cals
    509
  • Watts
    351
  • Cadence
    147
  • BPM
    120
  • %MHR
    68.9
  • B/mi
    1056
  • Asc(m)
    57
  • Hillscore
    2
  • Surface
    Mixed

Notes & Comments

Very easy paced circuit around the Bligh Way playing fields after picking up my race pack.
Was I running, it's hard to tell...

1) 0.62mi - 5:15(8:26/mi) 118/124bpm [996b/mi] 69cal 380/460W
2) 0.62mi - 5:48(9:21/mi) 121/126bpm [1131b/mi] 73cal 354/425W
3) 0.62mi - 5:31(8:53/mi) 120/125bpm [1065b/mi] 69cal 345/414W
4) 0.62mi - 5:27(8:46/mi) 120/127bpm [1052b/mi] 68cal 340/402W
5) 0.62mi - 5:31(8:52/mi) 121/129bpm [1073b/mi] 69cal 357/427W
6) 0.62mi - 5:34(8:58/mi) 120/124bpm [1075b/mi] 66cal 339/431W
7) 0.62mi - 5:12(8:22/mi) 119/128bpm [995b/mi] 63cal 336/427W
8) 0.2mi - 1:43(8:36/mi) 121/124bpm [1041b/mi] 22cal 364/423W
9) 0.09mi - 52(9:17/mi) 116/120bpm [1077b/mi] 10cal 326/348W
5:15 5:48 5:31 5:27 5:31 5:34 5:12 1:43 52
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

13% 37% 50%

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 59 59 7:52 110 86-120 865 147 38-160 364 22-460 3/4
0.25 2:02 1:03 8:21 122 118-124 1018 152 150-156 399 373-430 3/1
0.38 3:10 1:08 +3 9:07 117 113-123 1067 151 138-170 376 129-449 2/2
0.50 4:12 1:02 8:13 121 117-123 995 152 148-152 395 333-415 2/2
0.63 5:20 1:08 9:05 121 119-124 1099 148 148-150 379 336-426 4/1
0.75 6:31 1:11 9:28 123 119-126 1165 147 146-150 375 337-425 7/0
0.88 7:45 1:14 9:51 123 120-126 1211 145 144-146 366 334-410 4/0
1.00 8:57 1:12 9:37 122 118-126 1174 145 144-146 338 295-385 4/1
1.13 10:01 1:04 8:36 117 113-121 1005 146 144-146 317 296-341 0/4
1.25 11:11 1:09 9:14 121 117-123 1117 145 144-146 371 342-399 4/0
1.38 12:22 1:12 9:32 121 118-123 1154 146 144-148 344 302-372 3/0
1.50 13:25 1:02 8:20 117 113-122 975 148 146-152 309 287-330 0/4
1.63 14:28 1:03 8:27 122 118-125 1031 147 146-150 337 298-347 0/3
1.75 15:33 1:05 8:39 120 114-125 1037 149 146-152 353 315-397 3/2
1.88 16:43 1:11 9:25 122 119-125 1148 147 146-148 381 364-414 4/0
2.00 17:47 1:04 8:29 122 115-127 1035 147 146-148 320 298-376 2/5
2.13 18:51 1:04 8:35 117 113-124 1004 146 144-148 358 327-387 2/1
2.25 20:04 1:13 9:41 122 119-126 1182 145 142-148 364 347-402 4/1
2.38 21:10 1:06 8:51 119 116-124 1053 147 144-156 321 277-363 1/1
2.50 22:11 1:01 8:08 121 115-125 984 150 148-152 327 307-339 0/4
2.63 23:14 1:03 8:21 121 116-124 1010 148 146-148 344 330-364 1/3
2.75 24:23 1:09 9:14 122 117-125 1127 148 146-150 385 350-419 4/1
2.88 25:30 1:07 8:55 124 119-129 1105 147 144-148 343 298-427 4/2
3.00 26:34 1:04 8:29 118 114-121 1001 148 146-148 344 294-396 2/4
3.13 27:46 1:12 9:37 119 116-121 1143 145 144-148 369 342-396 4/1
3.25 28:58 1:12 9:36 121 117-124 1161 145 144-146 332 295-369 3/1
3.38 30:01 1:03 8:28 116 113-119 982 148 144-154 311 257-335 0/4
3.50 31:07 1:05 8:43 121 117-124 1055 147 146-150 327 308-349 0/3
3.63 32:14 1:07 8:56 119 114-123 1062 147 144-148 367 312-431 3/2
3.75 33:20 1:06 8:51 122 119-124 1079 145 144-146 348 292-414 3/2
3.88 34:22 1:02 8:15 117 113-120 965 147 142-148 312 301-339 0/7
4.00 35:22 1:00 8:00 116 113-120 928 148 144-152 339 317-367 0/4
4.13 36:24 1:03 8:21 119 116-122 994 148 148-150 352 325-427 3/3
4.25 37:28 1:04 8:32 121 117-128 1032 147 146-148 351 333-423 0/1
4.38 38:37 1:09 +4 9:11 118 115-122 1083 148 146-152 348 209-412 1/1
4.50 39:39 1:02 8:13 121 118-124 993 148 142-152 353 327-380 3/1
4.63 40:50 1:11 9:30 119 113-124 1130 145 142-148 350 305-423 1/3
4.64 41:00 10 10:08 113 112-114 1145 146 144-146 331 314-348 0/0

Heart

120/129max
  • Show Beats/Mile

Elevation

Asc 57m, Range 19m, Flat prediction 40:29
Elevation Graph
Biggest Climbs (m) Min/mi
17 2.4% 9:34
See your biggest climbs

Power

351W (460 max)
Power Graph
Power Bands

Cadence

147 (170 max) Stride Length: 124cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 18.0 151 0.9 7:16 8:11
Walk 81.7 146 3.7 33:36 8:59
Still 0.0 - - 1 -
Pause 0.3 - - 7 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:00 8:03 43.18% More
800m 4:06 8:15 50.05% More
1km 5:12 8:22 51.51% More
Mile 8:30 8:30 53.48% More
5k 27:07 8:44 57.06% More

Predictions

Dist Time Per Mile WAVA
1M 7:56 7:56 57.25
5km 26:38 8:34 58.09
5M 44:16 8:51 57.06
10km 55:49 8:59 56.57
10M 1:32:47 9:17 56.33
Half 2:03:48 9:27 55.47
20M 3:14:31 9:44 55.94
Mara 4:19:31 9:54 55.91

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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