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Thu 14th Sep 2023 at 8:37am by Rosehip

Run > Easy
  • Time
    1:01:13
  • Miles
    4.29
  • Min/mi
    14:16
  • Pacing
    76%
  • WAVA
    40.74
  • Stride(cm)
    74
  • Cals
    449
  • Watts
    194
  • Cadence
    152
  • BPM
    124
  • %MHR
    69.5
  • B/mi
    1765
  • Asc(m)
    23
  • Surface
    Mixed

Notes & Comments

5 comments
Another v easy run-walk pootle, still worrying about whether or not the next day’s lft will be positive…
Enoughto squish the bugs and stop falling any further behind the 💯 target.
2.7 maintaining base load 60.

Split Summary
===
1) 1mi - 14:09(14:09/mi) 113/129bpm [1599b/mi] 103cal 193/289W
2) 1mi - 14:21(14:21/mi) 124/132bpm [1780b/mi] 102cal 183/243W
3) 1mi - 14:12(14:12/mi) 129/140bpm [1833b/mi] 106cal 187/267W
4) 1mi - 14:18(14:18/mi) 127/137bpm [1817b/mi] 107cal 189/273W
5) 0.29mi - 4:12(14:39/mi) 133/141bpm [1949b/mi] 31cal 190/236W
14:09 14:21 14:12 14:18 4:12
Jaks
Nice pacing, well done 👏
GimmeMedals
Well run. Nicely consistent.
Ness
Well
Ness
Oops! That 🔼 was meant to say "Well done" 😂
Rosehip
Thanks folks

Pace

59% 20% 20%

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 2:01 2:01 16:06 93 70-113 1497 134 110-166 190 35-271 1/0
0.25 4:20 2:20 +37 18:36 111 99-119 2065 155 122-168 202 59-246 1/1
0.38 6:17 1:56 +12 15:31 108 93-119 1676 150 100-166 209 11-268 0/1
0.50 8:02 1:46 14:05 115 109-123 1619 151 112-166 206 53-289 1/0
0.63 9:51 1:49 14:28 116 111-124 1678 150 122-168 212 155-274 1/0
0.75 11:32 1:42 13:32 122 113-128 1652 155 124-168 197 64-244 1/1
0.88 13:14 1:41 13:31 121 114-127 1636 157 126-168 208 145-249 0/1
1.00 14:58 1:45 13:56 120 114-129 1673 157 120-168 203 63-245 0/0
1.13 16:46 1:47 14:19 123 119-129 1761 149 124-168 181 56-229 1/0
1.25 18:28 1:43 13:41 126 121-130 1725 157 124-168 198 125-219 0/1
1.38 20:23 1:54 15:16 121 113-127 1847 147 122-166 187 136-228 1/0
1.50 22:10 1:47 14:15 123 116-129 1753 154 122-166 181 58-225 1/0
1.63 24:03 1:54 15:09 122 117-127 1848 144 124-164 184 59-232 1/0
1.75 25:47 1:44 13:48 126 121-130 1740 157 122-166 197 66-235 0/0
1.88 27:33 1:46 14:09 128 119-132 1812 153 120-164 194 130-240 0/1
2.00 29:18 1:45 14:01 122 119-126 1711 154 122-166 191 141-243 1/1
2.13 31:08 1:49 14:35 126 120-130 1838 151 122-166 187 125-223 0/1
2.25 32:56 1:48 14:24 126 122-128 1814 153 120-166 184 63-248 0/0
2.38 34:32 1:37 12:56 131 125-134 1693 164 162-166 206 188-219 0/2
2.50 36:18 1:46 14:04 130 123-137 1829 154 126-166 192 140-219 1/1
2.63 38:05 1:47 14:14 127 120-133 1808 152 122-166 195 60-223 1/0
2.75 40:24 2:19 +32 18:32 132 122-140 2447 152 40-168 193 67-237 2/0
2.88 42:20 1:56 15:26 128 120-138 1975 142 40-168 179 72-262 0/1
3.00 44:04 1:44 13:55 129 124-136 1794 155 116-166 199 121-267 0/1
3.13 45:56 1:52 14:57 127 120-133 1898 147 118-166 192 147-216 1/1
3.25 47:41 1:45 13:58 125 120-132 1747 154 122-166 192 144-211 1/0
3.38 49:32 1:51 14:47 128 118-134 1891 146 112-168 183 63-220 0/0
3.50 51:47 2:15 +35 18:02 129 118-137 2325 161 120-166 208 62-241 0/0
3.63 53:40 1:54 15:10 125 120-129 1896 145 118-166 188 122-228 0/0
3.75 55:25 1:45 13:58 129 122-135 1801 157 126-168 201 144-234 0/1
3.88 58:31 3:05 +1:18 24:44 122 105-130 3017 152 120-168 196 53-273 1/2
4.00 1:00:15 1:44 13:53 129 124-135 1791 159 124-168 198 149-218 1/0
4.13 1:02:28 2:13 +25 17:43 134 126-140 2374 148 80-168 208 129-236 2/0
4.25 1:04:23 1:55 15:21 133 121-141 2041 144 86-164 181 144-225 0/2
4.29 1:04:52 29 13:27 128 123-131 1722 164 164-166 212 205-215 0/0

Heart

124/141max
  • Show Beats/Mile

Elevation

Asc 23m, Range 6m, Flat prediction 1:01:13
Elevation Graph
No climbs of at least 10 metres detected.

Power

194W (289 max)
Power Graph
Power Bands

Cadence

152 (168 max) Stride Length: 74cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 63.0 164 3 39:41 14:05
Walk 32.1 125 1.2 21:52 17:38
Still 0.1 - - 5 -
Pause 4.7 - - 3:14 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
100m 46 12:14 29.42% More
200m 1:34 12:37 31.45% More
400m 3:20 13:23 31.69% More
800m 6:48 13:40 35.24% More
1km 8:34 13:47 36.21% More
Mile 13:58 13:58 37.23% More
5k 44:41 14:23 40.30% More

Predictions

Dist Time Per Mile WAVA
1M 10:30 10:30 49.51
5km 41:25 13:20 43.48
5M 1:13:41 14:44 39.56
10km 1:35:51 15:26 37.86
10M 2:50:31 17:03 35.22
Half 3:56:26 18:03 33.68
20M 6:34:34 19:44 31.10
Mara 9:07:06 20:53 29.39

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