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Mon 14th Jul 2025 at 7:17pm by Alun

Run > Steady-State
  • breezy
  • warm
  • Time
    47:01
  • Miles
    5.63
  • Min/mi
    8:21
  • Pacing
    90.4%
  • WAVA
    61.88
  • Stride(cm)
    130
  • Cals
    642
  • Watts
    389
  • Cadence
    148
  • BPM
    143
  • %MHR
    82.4
  • B/mi
    1197
  • Asc(m)
    118
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

Rochester 5 course plus a bit extra to complete the workout duration, dodging scrotes on dirt bikes pulling wheelies at the little roundabout on the Esplanade, torrent of abuse and threats received...🙄
1) 0.62mi - 5:18(8:31/mi) 129/143bpm [1100b/mi] 68cal 413/534W
2) 0.62mi - 5:12(8:22/mi) 144/146bpm [1205b/mi] 73cal 439/516W
3) 0.62mi - 5:44(9:13/mi) 148/153bpm [1364b/mi] 80cal 425/529W
4) 0.62mi - 5:26(8:45/mi) 145/148bpm [1269b/mi] 74cal 377/458W
5) 0.62mi - 4:40(7:31/mi) 145/150bpm [1090b/mi] 65cal 365/442W
6) 0.62mi - 4:55(7:54/mi) 146/155bpm [1154b/mi] 69cal 388/508W
7) 0.62mi - 4:59(8:02/mi) 145/149bpm [1164b/mi] 68cal 350/383W
8) 0.62mi - 4:52(7:50/mi) 142/147bpm [1113b/mi] 65cal 359/482W
9) 0.45mi - 3:54(8:35/mi) 145/150bpm [1245b/mi] 53cal 375/492W
10) 0.21mi - 2:01(9:38/mi) 146/149bpm [1407b/mi] 27cal 368/455W
5:18 5:12 5:44 5:26 4:40 4:55 4:59 4:52 3:54 2:01

Map
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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.
0.62 5:17 5:17 8:31 129 81-143 1098 149 0-160 413 0-534 29/8
1.24 10:29 5:12 8:22 144 141-146 1205 149 146-152 439 392-516 27/8
1.86 16:13 5:44 9:13 148 143-153 1364 146 140-152 425 321-529 41/7
2.49 21:39 5:26 8:45 145 142-148 1269 145 142-152 377 304-458 25/18
3.11 26:20 4:40 7:31 145 142-150 1090 150 146-156 365 271-442 3/30
3.73 31:14 4:55 7:54 146 141-155 1154 149 146-156 388 293-508 17/33
4.35 36:13 4:59 8:02 145 141-149 1164 149 146-158 350 297-383 4/20
4.97 41:06 4:52 7:50 142 137-147 1113 148 146-154 359 299-482 5/33
5.42 45:00 3:54 8:35 145 141-150 1245 147 144-154 375 295-492 13/14
5.63 47:57 2:57 +1 14:09 146 142-149 2067 144 100-148 371 79-455 9/8
5.63 47:58 1 +1 INF:00:00 144 144-144 INF 64 64-64 55 55-55 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 155 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    91 2.8% 8:53

  • Cadence Distribution

    148 avge / 160 max Stride Length: 130cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 28.6 151 1.8 13:43 7:44
    Walk 71.4 146 3.9 34:15 8:52

  • Power Distribution

    389W (534 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:48 7:14 48.69% More
    800m 3:42 7:26 56.46% More
    1km 4:38 7:27 59.41% More
    Mile 7:33 7:33 63.20% More
    5k 24:39 7:56 63.83% More
    5 miles 41:20 8:16 62.23% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:26 7:26 64.19
    5km 24:55 8:01 63.15
    5M 41:25 8:17 62.11
    10km 52:14 8:24 61.55
    10M 1:26:50 8:41 60.90
    Half 1:55:51 8:51 60.30
    20M 3:02:02 9:06 60.13
    Mara 4:02:52 9:16 60.32

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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