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Mon 20th Mar 2023 at 7:07pm by Alun

Run > Recovery Run
  • rain
  • Time
    34:03
  • Miles
    3.68
  • Min/mi
    9:15
  • Pacing
    93.1%
  • WAVA
    53.61
  • Stride(cm)
    120
  • Cals
    391
  • Watts
    332
  • Cadence
    144
  • BPM
    121
  • %MHR
    69.4
  • B/mi
    1118
  • Asc(m)
    103
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

34 minutes in the rain, mostly in zone 1 but 6 minutes in zone 2 due to some pesky inclines.

Split Summary
===
1) 0.62mi - 6:01(9:40/mi) 115/124bpm [1113b/mi] 69cal 398/603W
2) 0.62mi - 5:34(8:57/mi) 119/125bpm [1065b/mi] 65cal 329/549W
3) 0.62mi - 5:51(9:26/mi) 122/128bpm [1150b/mi] 68cal 344/520W
4) 0.62mi - 5:35(9:00/mi) 122/127bpm [1097b/mi] 65cal 309/362W
5) 0.62mi - 5:55(9:31/mi) 123/128bpm [1171b/mi] 66cal 302/402W
6) 0.57mi - 5:04(8:54/mi) 125/130bpm [1112b/mi] 58cal 300/410W
7) 0mi - 3(9:17/mi) 127/127bpm [1179b/mi] 289/307W
6:01 5:34 5:51 5:35 5:55 5:04 3
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

27% 51% 22%

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 1:10 1:10 9:21 104 72-116 972 144 66-152 475 24-603 26/3
0.25 2:19 1:09 9:15 120 115-122 1109 147 146-152 421 289-532 12/5
0.38 3:32 1:12 9:38 116 113-121 1118 147 146-148 398 338-471 8/1
0.50 4:44 1:12 9:38 116 113-121 1117 146 144-148 375 330-422 7/1
0.63 6:02 1:18 10:23 120 114-124 1247 146 140-160 354 180-497 8/4
0.75 7:08 1:06 8:52 117 113-121 1037 146 144-148 346 284-415 5/6
0.88 8:13 1:04 8:35 116 112-124 996 147 144-150 281 243-337 1/10
1.00 9:21 1:09 9:10 120 115-125 1099 145 140-148 342 273-538 4/6
1.13 10:28 1:07 8:54 121 115-124 1076 145 142-150 369 251-549 8/5
1.25 11:37 1:09 9:12 118 115-121 1086 145 142-148 302 253-341 2/5
1.38 12:47 1:10 9:19 122 118-126 1136 145 144-146 376 257-520 10/5
1.50 14:02 1:15 10:00 126 122-128 1261 143 140-144 366 295-471 6/1
1.63 15:19 1:17 10:17 122 119-124 1254 141 138-144 379 334-436 8/0
1.75 16:26 1:07 8:59 120 117-123 1077 143 140-144 287 250-364 3/7
1.88 17:31 1:05 8:37 119 116-121 1025 145 144-146 303 282-354 0/8
2.00 18:33 1:02 8:20 120 118-123 999 146 144-148 314 262-355 3/6
2.13 19:40 1:07 8:56 122 117-127 1090 144 142-146 317 277-348 2/5
2.25 20:51 1:11 9:26 124 122-126 1170 143 140-146 334 286-362 1/3
2.38 21:59 1:08 9:06 121 116-125 1102 144 142-146 290 258-336 1/7
2.50 23:09 1:09 9:12 124 122-127 1142 143 140-144 288 252-313 0/6
2.63 24:23 1:15 9:58 124 120-128 1236 141 140-146 351 310-402 5/1
2.75 25:43 1:19 10:36 124 121-126 1314 141 140-144 329 293-379 4/1
2.88 26:53 1:10 9:18 124 119-126 1153 143 140-144 294 234-355 3/3
3.00 27:57 1:04 8:36 121 118-124 1040 145 144-146 270 249-291 0/13
3.13 29:05 1:08 9:01 123 119-126 1109 145 144-148 245 225-273 0/18
3.25 30:09 1:05 8:39 123 120-124 1064 145 144-146 276 246-297 0/12
3.38 31:14 1:04 8:35 123 121-126 1056 146 144-146 306 297-320 0/5
3.50 32:20 1:06 8:45 127 126-129 1112 147 144-154 311 261-330 0/3
3.63 33:31 1:11 9:30 124 119-128 1178 144 108-162 299 182-410 2/3
3.68 34:02 31 9:20 128 126-130 1195 143 140-144 336 270-375 1/3

Heart

121/130max
  • Show Beats/Mile

Elevation

Asc 103m, Range 83m, Flat prediction 33:38
Elevation Graph
Biggest Climbs (m) Min/mi
17 10.5% 9:21
17 16.5% 9:30
17 4.0% 9:33
15 7.4% 9:39
12 3.9% 10:13
See your biggest climbs

Power

332W (603 max)
Power Graph
Power Bands

Cadence

144 (162 max) Stride Length: 120cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 75.8 145 2.9 25:48 9:01
Walk 24.0 140 0.8 8:10 9:56
Still 0.2 - - 4 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:05 8:25 41.06% More
800m 4:19 8:40 47.29% More
1km 5:24 8:41 49.74% More
Mile 9:02 9:02 51.32% More
5k 28:34 9:12 53.71% More

Predictions

Dist Time Per Mile WAVA
1M 8:28 8:28 54.73
5km 28:25 9:09 53.98
5M 47:14 9:27 53.03
10km 59:34 9:35 52.54
10M 1:39:01 9:54 51.94
Half 2:12:07 10:05 51.41
20M 3:27:35 10:23 51.22
Mara 4:36:58 10:34 51.36
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