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Fri 21st Jun 2024 at 12:52pm by Rosehip

Run > General
  • breezy
  • warm
  • Time
    46:01
  • Miles
    3.28
  • Min/mi
    14:02
  • Pacing
    86.1%
  • WAVA
    41.37
  • Stride(cm)
    77
  • Cals
    355
  • Watts
    197
  • Cadence
    148
  • BPM
    132
  • %MHR
    74.1
  • B/mi
    1851
  • Asc(m)
    19
  • Surface
    Mixed

Notes & Comments

7 comments
Just enough to squish bug, which was hiding in the nettley bit so my knees are fizzing
Mostly 'easy' 30 or 60/30s, but bit more effort and longer jogs in last mile

a whole 5% heat acclimatisation, will this warm spell last long enough to build on that?

2.8 base, load 63 - saw performance score of 4, which doesn't happen often!

1) 0.15mi - 2:32(17:25/mi) 88/99bpm [1533b/mi] 13cal 118/155W
2) 1mi - 14:33(14:33/mi) 121/133bpm [1761b/mi] 107cal 181/271W
3) 1mi - 13:47(13:47/mi) 135/146bpm [1861b/mi] 108cal 192/293W
4) 1mi - 13:04(13:04/mi) 148/161bpm [1934b/mi] 112cal 214/253W
5) 0.13mi - 2:04(15:37/mi) 146/160bpm [2279b/mi] 15cal 164/234W
2:32 14:33 13:47 13:04 2:04
Velociraptor
Well done :)
Rosehip
thanks :)
Jaks
Well done 👏 no heat acclimatisation up here 😁
Ness
Well done
Rosehip
Thanks both :)
Jaks - I'm going to use the midday sun as much as possible, just in case we get a day like 2021. If it ends up being more typical at least it'll feel easier :)
Jaks
That’s true 😁 although I really hope it’s not hot on the day. Today got colder and greyer as it went on.
northernslowcoach
Good stuff :)

Pace

43% 27% 21% 9%

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 2:10 2:10 17:17 86 70-99 1487 121 114-128 127 44-155 1/1
0.25 3:58 1:48 14:26 112 97-125 1617 138 80-162 169 92-230 0/1
0.38 6:02 2:04 16:31 117 108-124 1933 132 80-162 169 59-240 0/0
0.50 7:49 1:47 14:19 120 115-124 1718 149 124-164 201 156-229 1/0
0.63 9:41 1:51 14:52 122 118-125 1813 152 114-162 200 1-271 1/1
0.75 11:28 1:47 14:19 123 116-129 1762 147 124-164 198 70-242 0/0
0.88 13:16 1:47 14:20 123 116-129 1763 145 112-164 179 60-232 1/1
1.00 15:04 1:48 14:27 122 118-128 1763 146 124-164 197 150-227 0/0
1.13 17:15 2:11 +27 17:25 123 116-133 2142 151 86-162 195 75-234 1/1
1.25 18:58 1:44 13:50 126 119-133 1744 151 124-162 205 139-245 1/0
1.38 20:46 1:48 14:20 132 126-138 1893 150 114-162 186 125-221 1/0
1.50 22:30 1:44 13:52 135 132-138 1873 151 106-162 203 64-250 1/1
1.63 24:12 1:42 13:37 134 128-141 1824 153 126-162 200 152-236 0/2
1.75 25:53 1:41 13:24 134 126-139 1796 152 126-162 201 62-244 1/1
1.88 27:42 1:50 14:39 138 133-142 2021 144 120-162 188 50-234 1/0
2.00 30:00 2:17 +38 18:20 133 127-138 2438 152 122-164 229 159-293 1/0
2.13 31:41 1:41 13:26 142 139-146 1908 151 124-164 201 137-253 0/0
2.25 33:21 1:41 13:24 141 137-146 1890 154 126-162 206 70-234 0/2
2.38 35:01 1:40 13:18 147 133-151 1954 156 122-162 217 137-232 1/1
2.50 36:45 1:45 13:56 141 127-150 1965 150 122-162 198 140-241 0/0
2.63 38:18 1:32 12:19 149 140-154 1836 163 160-164 228 195-242 1/1
2.75 39:58 1:40 13:21 152 149-155 2030 155 124-164 223 184-253 1/1
2.88 41:37 1:39 13:12 154 149-155 2032 153 120-164 218 164-236 0/0
3.00 43:15 1:38 13:02 149 146-151 1942 154 128-164 204 77-236 0/2
3.13 44:45 1:30 12:00 151 146-155 1813 163 160-164 237 217-252 1/0
3.25 46:35 1:51 14:45 150 140-161 2213 137 126-164 187 144-246 1/0
3.28 47:05 30 17:39 136 129-140 2400 126 118-130 139 121-170 0/0

Heart

132/161max
  • Show Beats/Mile

Elevation

Asc 19m, Range 7m, Flat prediction 46:01
Elevation Graph
No climbs of at least 10 metres detected.

Power

197W (293 max)
Power Graph
Power Bands

Cadence

148 (164 max) Stride Length: 77cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 61.6 161 2.2 28:37 13:18
Walk 36.0 125 1 17:21 16:35
Still 0.1 - - 2 -
Pause 2.2 - - 1:05 -

Photos

Benchmarks

Distance Time Mins/mi WAVA Fastest
100m 44 11:45 30.60% More
200m 1:29 11:59 33.13% More
400m 3:06 12:29 33.98% More
800m 6:20 12:44 37.85% More
1km 7:57 12:47 39.05% More
Mile 13:03 13:03 39.85% More
5k 44:06 14:12 40.83% More

Predictions

Dist Time Per Mile WAVA
1M 10:56 10:56 47.55
5km 43:06 13:52 41.79
5M 1:16:39 15:20 38.03
10km 1:39:43 16:03 36.39
10M 2:57:23 17:44 33.85
Half 4:05:57 18:46 32.38
20M 6:50:28 20:31 29.90
Mara 9:29:09 21:43 28.25

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