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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

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 :)

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.
0.15 2:31 2:31 17:19 88 70-99 1524 111 0-128 118 0-155 2/3
1.15 17:31 15:00 +1 15:00 121 98-133 1815 137 0-164 181 0-271 21/19
2.15 31:56 14:25 +1 14:25 135 119-146 1946 143 0-164 193 0-293 17/19
3.15 45:00 13:04 13:04 148 127-161 1934 153 0-164 214 0-253 13/16
3.28 47:05 2:05 +1 15:44 146 129-160 2296 127 0-164 164 0-234 2/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 161 max Delete HR Trace

  • Cadence Distribution

    148 avge / 164 max Stride Length: 77cm

  • Run/Walk Breakdown

     
    % 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 -

  • Power Distribution

    197W (293 max)

  • 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

Photos



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