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Thu 19th Jun 2025 at 7:46pm by Alun

Run > Warm Down
  • breezy
  • v warm
  • Time
    8:45
  • Miles
    1.02
  • Min/mi
    8:35
  • Pacing
    97.2%
  • WAVA
    56.04
  • Stride(cm)
    129
  • Cals
    116
  • Watts
    365
  • Cadence
    147
  • BPM
    142
  • %MHR
    81.4
  • B/mi
    1215
  • Asc(m)
    1
  • Surface
    Track

Notes & Comments

2km post session warm down (missed the first 400m), very hot, right hamstring is definitely tight - requires icing when I get home...

1) 0.62mi - 5:22(8:39/mi) 139/144bpm [1202b/mi] 70cal 362/407W
2) 0.4mi - 3:23(8:24/mi) 146/150bpm [1227b/mi] 46cal 371/419W
5:22 3:23

Map
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  • ▲ Map Layers
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.
0.06 34 34 9:04 133 132-136 1206 146 146-148 351 330-363 1/1
0.13 1:05 31 8:16 135 133-137 1115 147 146-148 352 345-358 1/1
0.19 1:38 33 8:55 137 136-139 1221 147 146-148 351 347-358 0/1
0.25 2:10 32 8:25 138 137-139 1162 146 146-146 378 347-398 1/1
0.31 2:43 33 8:52 139 137-140 1232 146 146-148 376 356-390 2/1
0.38 3:15 32 8:33 141 139-142 1205 147 146-148 347 343-358 1/1
0.44 3:48 33 8:49 141 140-143 1242 146 146-148 354 344-363 0/1
0.50 4:20 32 8:27 141 140-142 1190 147 146-148 375 342-407 1/0
0.56 4:52 32 8:29 142 140-144 1205 147 146-148 376 364-396 1/1
0.63 5:23 31 8:19 142 141-143 1180 146 146-148 355 349-367 0/0
0.69 5:55 32 8:38 144 141-146 1243 147 146-148 355 343-365 0/1
0.75 6:27 32 8:28 145 144-146 1227 147 146-148 373 338-409 1/0
0.81 6:59 32 8:33 146 143-148 1248 146 146-148 396 363-419 2/1
0.88 7:30 31 8:16 146 145-147 1207 146 146-148 355 348-365 0/1
0.94 8:01 31 8:21 147 146-148 1228 147 146-148 361 356-365 0/0
1.00 8:33 31 8:21 147 146-149 1227 147 146-148 372 354-408 1/1
1.02 8:45 12 8:30 149 148-150 1266 148 146-148 407 397-413 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    142 avge / 150 max Delete HR Trace

  • Cadence Distribution

    147 avge / 148 max Stride Length: 129cm

  • Power Distribution

    365W (419 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:05 8:23 42.06% More
    800m 4:11 8:25 49.85% More
    1km 5:15 8:28 52.34% More
    Mile 8:32 8:32 55.87% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:34 8:34 55.70
    5km 28:45 9:15 54.73
    5M 47:47 9:33 53.83
    10km 1:00:16 9:42 53.35
    10M 1:40:10 10:01 52.80
    Half 2:13:38 10:12 52.27
    20M 3:29:58 10:30 52.13
    Mara 4:40:09 10:42 52.29

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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