Wed 3rd Jul 2024 at 12:20pm by Mark J 🇳🇿
Run > Easy
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Time
36:28
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Miles 4.54
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Min/mi 8:02
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Pacing
83.6%
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WAVA
62.71
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Stride(cm)
119
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Cals
399
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Watts
248
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Cadence
169
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BPM
128
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%MHR
73.8
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B/mi 1025
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Asc(m)
106
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Hillscore
10
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Surface
Road
Notes & Comments
7k Zone 2 Easy Run
First run from the new workplace. Pleasant enough along the railway reserve and back. Nice bit of undalation won't do me any harm either. An easy one today on tired legs.
Aches and pains : Right piriformis 2
Shoes: Asics GlideRide 3
1) 1km - 5:30(5:30/km) 120/129bpm [660b/km] 55cal 224/W 10.92/11.88kmph
2) 5km - 24:40(4:56/km) 128/139bpm [631b/km] 271cal 249/W 12.16/13.9kmph
3) 1km - 4:37(4:37/km) 129/142bpm [595b/km] 52cal 260/W 13.01/14.01kmph
4) 0.31km - 1:41(5:23/km) 140/142bpm [753b/km] 21cal 264/W 11.15/12.46kmph
First run from the new workplace. Pleasant enough along the railway reserve and back. Nice bit of undalation won't do me any harm either. An easy one today on tired legs.
Aches and pains : Right piriformis 2
Shoes: Asics GlideRide 3
1) 1km - 5:30(5:30/km) 120/129bpm [660b/km] 55cal 224/W 10.92/11.88kmph
2) 5km - 24:40(4:56/km) 128/139bpm [631b/km] 271cal 249/W 12.16/13.9kmph
3) 1km - 4:37(4:37/km) 129/142bpm [595b/km] 52cal 260/W 13.01/14.01kmph
4) 0.31km - 1:41(5:23/km) 140/142bpm [753b/km] 21cal 264/W 11.15/12.46kmph
5:30 24:40 4:37 1:41
Multigraph
- Pace
- Elev
- Cadence
- Stride
- HR
- B/mi
- Power
Multi Graph Loading...
mi
( to )
|
/mi |
bpm
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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. |
---|---|---|---|---|---|---|---|---|
0.12 | 1:05 | 1:05 | 8:45 | 109 108-111 | 954 | 162 160-162 | 200 155-232 | 17/4 |
0.25 | 2:10 | 1:05 | 8:40 | 115 111-120 | 997 | 162 162-164 | 227 211-249 | 1/1 |
0.37 | 3:17 | 1:07 | 8:56 | 123 120-126 | 1100 | 163 162-164 | 239 232-250 | 5/0 |
0.50 | 4:24 | 1:07 | 8:59 | 125 124-126 | 1123 | 164 162-164 | 236 232-250 | 5/0 |
0.62 | 5:30 | 1:06 | 8:54 | 127 126-129 | 1130 | 164 162-166 | 238 232-251 | 5/0 |
0.75 | 6:35 | 1:05 | 8:43 | 127 127-127 | 1108 | 165 164-166 | 242 234-252 | 5/0 |
0.87 | 7:40 | 1:05 | 8:43 | 128 127-129 | 1115 | 166 164-168 | 244 238-259 | 4/0 |
0.99 | 9:19 | 1:39 | 13:16 | 115 97-129 | 1526 | 163 40-168 | 237 47-273 | 7/0 |
1.12 | 10:21 | 1:03 | 8:24 | 127 123-132 | 1066 | 167 166-168 | 270 260-288 | 5/0 |
1.24 | 11:23 | 1:02 | 8:18 | 131 129-132 | 1087 | 168 166-170 | 255 241-287 | 5/0 |
1.37 | 12:23 | 1:00 | 8:03 | 130 127-133 | 1046 | 169 168-170 | 260 212-314 | 4/0 |
1.49 | 13:25 | 1:02 | 8:16 | 132 126-135 | 1090 | 168 166-170 | 270 234-312 | 5/1 |
1.62 | 14:21 | 56 | 7:31 | 125 118-134 | 939 | 168 166-170 | 220 192-248 | 5/1 |
1.74 | 15:14 | 53 | 7:03 | 119 118-120 | 840 | 170 170-172 | 216 192-231 | 0/12 |
1.86 | 16:08 | 55 | 7:19 | 119 117-120 | 871 | 169 168-170 | 240 233-255 | 0/12 |
1.99 | 17:03 | 55 | 7:26 | 123 120-125 | 914 | 170 168-172 | 245 227-262 | 0/6 |
2.11 | 18:01 | 57 | 7:42 | 127 125-130 | 978 | 171 170-172 | 251 238-262 | 0/2 |
2.24 | 19:03 | 1:03 | 8:23 | 136 130-139 | 1140 | 171 168-172 | 274 260-283 | 4/0 |
2.36 | 20:02 | 59 | 7:54 | 133 133-135 | 1050 | 171 170-172 | 250 240-269 | 5/1 |
2.49 | 21:04 | 1:01 | 8:14 | 135 133-136 | 1111 | 172 170-172 | 274 239-306 | 3/0 |
2.61 | 22:07 | 1:04 | 8:33 | 136 135-139 | 1163 | 170 166-172 | 268 244-328 | 7/0 |
2.73 | 23:09 | 1:01 | 8:12 | 136 135-138 | 1116 | 169 168-170 | 250 229-330 | 6/0 |
2.86 | 24:10 | 1:02 | 8:16 | 137 135-138 | 1133 | 171 170-172 | 267 248-296 | 3/1 |
2.98 | 25:07 | 57 | 7:40 | 133 126-138 | 1020 | 170 168-172 | 239 206-263 | 6/0 |
3.11 | 26:06 | 58 | 7:48 | 125 120-129 | 975 | 171 170-172 | 232 183-286 | 0/9 |
3.23 | 27:03 | 57 | 7:41 | 127 126-129 | 976 | 172 170-172 | 241 228-252 | 0/2 |
3.36 | 27:59 | 56 | 7:31 | 124 123-126 | 931 | 172 170-174 | 231 217-245 | 0/5 |
3.48 | 28:53 | 54 | 7:12 | 124 123-125 | 894 | 172 172-174 | 245 224-264 | 0/7 |
3.60 | 29:48 | 55 | 7:24 | 126 125-127 | 932 | 172 172-174 | 243 232-255 | 0/4 |
3.73 | 30:43 | 55 | 7:23 | 125 125-126 | 924 | 173 172-174 | 242 236-247 | 0/7 |
3.85 | 31:36 | 53 | 7:10 | 126 125-126 | 904 | 173 172-174 | 247 236-259 | 0/6 |
3.98 | 32:30 | 54 | 7:12 | 127 125-127 | 915 | 170 170-170 | 251 237-261 | 0/6 |
4.10 | 33:26 | 56 | 7:28 | 126 126-127 | 941 | 169 166-172 | 238 194-259 | 0/6 |
4.23 | 34:21 | 55 | 7:24 | 129 126-133 | 954 | 170 166-172 | 261 234-282 | 1/2 |
4.35 | 35:20 | 59 | 7:54 | 138 134-142 | 1089 | 171 170-172 | 298 270-329 | 11/0 |
4.47 | 36:28 | 1:09 +7 | 9:12 | 140 138-141 | 1288 | 168 166-172 | 253 137-315 | 5/2 |
4.55 | 37:07 | 39 | 8:50 | 140 138-142 | 1237 | 164 162-168 | 286 228-337 | 5/0 |
Further Analysis
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Pace Distribution
Edit colour bands -
Heart Rate Distribution
128 avge / 142 max Delete HR Trace- BPM
- %WHR
- %MHR
- Bands
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Climb Gradient Min/mi 55 2.6% 9:02 24 2.5% 8:15 12 4.9% 8:37 10 5.7% 8:44 -
Cadence Distribution
169 avge / 174 max Stride Length: 119cm -
Run/Walk Breakdown
% Cad Mi Time Min/mi Run 99.8 168 4.5 37:02 8:09 Walk 0.1 81 0 3 7:40 Still 0.1 - - 2 - -
Power Distribution
248W (337 max) -
Benchmarks
Distance Time Mins/mi WAVA Fastest 400m 1:46 7:08 48.71% More 800m 3:36 7:15 57.05% More 1km 4:31 7:16 59.99% More Mile 7:20 7:20 63.76% More 5k 23:56 7:42 64.64% More -
Predictions
Dist Time Per Mile WAVA 1M 7:20 7:20 63.80 5km 24:24 7:51 63.40 5M 40:24 8:05 62.55 10km 50:52 8:11 62.07 10M 1:24:13 8:25 61.64 Half 1:52:08 8:34 61.13 20M 2:55:36 8:47 61.13 Mara 3:53:47 8:55 61.44
Nice, good luck with the new job too!
Sounds a nice place to run. Hope the new job goes well
Cheers gents.
It's pleasant enough for being in town, at least.