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Sun 22nd Jan 2023 at 12:44pm by Rosehip

Run > General
  • Time
    56:31
  • Miles
    4.08
  • Min/mi
    13:51
  • Pacing
    87.8%
  • WAVA
    41.41
  • Stride(cm)
    74
  • Cals
    428
  • Watts
    203
  • Cadence
    157
  • BPM
    132
  • %MHR
    74.1
  • B/mi
    1827
  • Asc(m)
    16
  • Surface
    Road

Notes & Comments

Very creaky and clunky today, not helped by wearing roclites in expectation of icy tracks and lane, took ages to warm up.
Gradual increase in jog sections, had to give up trying to keep hr ‘blue’ but never mind- rpe was still at have a conversation level.

Split Summary
===
1) 1m - 13:45(13:45/m) 119/135bpm [1636b/mi] 108cal 200/294W
2) 1m - 14:06(14:06/m) 133/140bpm [1876b/mi] 103cal 192/250W
3) 1m - 13:54(13:54/m) 136/142bpm [1891b/mi] 103cal 200/228W
4) 1m - 13:28(13:28/m) 140/144bpm [1886b/mi] 105cal 209/239W
5) 0.08m - 1:17(16:31/m) 138/143bpm [2280b/mi] 9cal 179/235W
13:45 14:06 13:54 13:28 1:17
EvilPixie
Nicely done
Velociraptor
Well done :)
GimmeMedals
All useful miles x
northernslowcoach
Good running :)
Rosehip
Thank you
RRR-CAZ 🇬🇧
Nice running 👍
Jaks
Well done

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.
0.64 10:00 10:00 +53 15:31 116 82-134 1800 149 34-170 203 45-294 4/2
1.39 20:00 10:00 13:20 130 110-139 1733 160 124-170 209 71-250 4/3
2.09 30:00 10:00 14:23 132 123-140 1899 157 122-166 192 41-236 5/4
2.81 40:00 10:00 13:51 136 130-142 1883 158 126-164 201 145-228 4/7
3.54 50:00 10:00 13:46 137 124-143 1887 159 120-166 206 123-239 3/3
4.08 57:24 7:24 13:42 140 126-144 1918 159 116-166 204 105-235 3/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 144 max Delete HR Trace

  • Cadence Distribution

    157 avge / 170 max Stride Length: 74cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 81.0 163 3.5 46:25 13:28
    Walk 18.1 127 0.6 10:28 17:30
    Still 0.1 - - 3 -
    Pause 0.8 - - 28 -

  • Power Distribution

    203W (294 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 43 11:35 30.77% More
    200m 1:35 12:42 30.95% More
    400m 3:12 12:53 32.59% More
    800m 6:27 12:59 36.54% More
    1km 8:13 13:14 37.21% More
    Mile 13:22 13:22 38.42% More
    5k 42:47 13:46 41.58% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:18 10:18 49.87
    5km 40:38 13:05 43.77
    5M 1:12:17 14:27 39.82
    10km 1:34:02 15:08 38.11
    10M 2:47:17 16:44 35.44
    Half 3:51:57 17:42 33.88
    20M 6:27:05 19:21 31.28
    Mara 8:56:44 20:29 29.55

Photos



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