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Sun 14th Jul 2024 at 3:19pm by Alun

Run > Warm Down
  • breezy
  • warm
  • Time
    30:49
  • Miles
    3.54
  • Min/mi
    8:42
  • Pacing
    91.8%
  • WAVA
    57.85
  • Stride(cm)
    127
  • Cals
    406
  • Watts
    364
  • Cadence
    146
  • BPM
    129
  • %MHR
    74
  • B/mi
    1121
  • Asc(m)
    63
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

Post race warm down, Prince Arthur's Road, the university campus, Dock Road, Mansion Row, Sally Port Gardens and Marlborough Road.

1) 0.62mi - 5:49(9:21/mi) 117/127bpm [1094b/mi] 69cal 343/442W
2) 0.62mi - 5:04(8:10/mi) 122/130bpm [996b/mi] 65cal 343/463W
3) 0.62mi - 5:15(8:27/mi) 130/139bpm [1099b/mi] 71cal 383/454W
4) 0.62mi - 5:48(9:20/mi) 137/144bpm [1280b/mi] 80cal 387/458W
5) 0.62mi - 5:22(8:38/mi) 134/138bpm [1158b/mi] 73cal 358/398W
6) 0.43mi - 3:30(8:09/mi) 134/141bpm [1093b/mi] 48cal 368/534W
5:49 5:04 5:15 5:48 5:22 3:30

Map
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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.
0.02 10 10 10:42 92 88-96 984 142 82-154 250 10-320 0/1
0.03 20 10 8:59 91 89-92 818 145 144-146 304 261-343 0/1
0.05 30 10 9:45 96 92-99 936 145 144-146 300 291-309 0/1
0.07 40 10 10:31 102 100-105 1073 145 144-146 297 288-307 0/0
0.08 50 10 10:12 105 104-107 1070 144 144-146 310 307-312 0/0
0.10 1:00 10 9:47 108 107-110 1056 144 144-146 316 311-324 0/0
0.12 1:10 10 10:10 112 111-113 1139 144 144-144 322 318-325 0/0
0.13 1:20 10 10:05 114 113-116 1150 144 144-144 330 318-342 0/0
0.15 1:30 10 9:28 117 116-118 1108 145 144-146 369 347-391 0/0
0.17 1:40 10 10:23 118 117-118 1224 144 144-144 373 356-390 1/0
0.19 1:50 10 9:10 117 117-118 1073 145 144-146 344 338-354 0/0
0.20 2:00 10 9:29 118 118-119 1119 145 144-146 365 350-378 0/0
0.22 2:10 10 10:29 118 117-119 1236 144 144-144 388 382-395 0/0
0.24 2:20 10 9:27 119 118-119 1125 145 144-146 414 395-437 1/0
0.25 2:30 10 9:06 119 118-121 1083 145 144-146 436 431-442 1/0
0.27 2:40 10 9:08 121 120-122 1105 145 144-146 402 371-425 2/0
0.29 2:50 10 9:17 123 122-124 1142 144 144-146 341 328-366 1/0
0.31 3:00 10 9:32 121 121-122 1154 144 144-144 329 323-332 0/0
0.33 3:10 10 9:24 123 122-123 1156 144 144-146 326 324-330 0/0
0.34 3:20 10 9:51 124 123-124 1221 145 144-146 332 326-339 1/0
0.36 3:30 10 9:45 122 122-123 1190 145 144-146 343 328-352 0/0
0.38 3:40 10 9:30 122 121-123 1160 144 144-144 358 352-368 0/0
0.40 3:50 10 9:22 123 122-123 1152 145 144-146 367 359-371 0/0
0.41 4:00 10 9:05 123 121-124 1118 146 146-146 384 370-396 0/0
0.43 4:10 10 9:44 121 119-122 1177 146 144-146 365 325-378 0/0
0.45 4:20 10 9:51 122 120-123 1201 146 144-148 346 317-384 0/0
0.47 4:30 10 8:27 123 122-123 1039 146 146-146 351 347-357 0/0
0.49 4:40 10 8:34 123 122-123 1055 146 146-146 329 320-344 0/0
0.51 4:50 10 8:34 123 122-123 1054 146 146-146 324 322-326 0/0
0.53 5:00 10 8:16 121 119-123 1000 146 146-146 332 325-335 0/1
0.55 5:10 10 8:49 121 119-123 1068 146 144-146 335 332-341 0/0
0.56 5:20 10 8:41 125 124-125 1085 147 146-154 337 303-346 0/1
0.59 5:30 10 7:44 125 124-125 967 152 148-156 352 339-364 0/0
0.61 5:40 10 8:18 126 125-127 1045 146 146-148 344 336-353 0/0
0.63 5:50 10 8:26 127 126-127 1071 146 146-146 338 336-345 0/1
0.65 6:00 10 8:18 125 124-126 1038 146 144-146 347 339-353 0/0
0.67 6:10 10 8:18 124 123-124 1029 146 146-146 348 346-350 0/1
0.69 6:20 10 7:52 123 121-124 968 147 146-148 343 341-347 0/0
0.71 6:30 10 8:33 121 121-122 1035 146 144-146 344 342-346 0/1
0.73 6:40 10 8:15 121 120-121 999 144 144-144 344 341-346 0/1
0.75 6:50 10 8:54 121 121-122 1077 144 144-146 341 340-343 0/1
0.77 7:00 10 8:06 121 121-121 981 146 146-148 344 322-349 0/1
0.79 7:10 10 7:45 121 121-122 937 147 146-148 347 338-362 0/1
0.81 7:20 10 8:19 122 121-122 1014 145 144-146 347 343-351 0/1
0.83 7:30 10 8:30 122 121-122 1037 146 146-146 340 332-344 0/1
0.85 7:40 10 8:01 123 122-123 987 146 146-146 328 322-332 0/1
0.87 7:50 10 7:34 122 121-123 923 145 144-148 327 323-334 0/2
0.89 8:00 10 8:28 121 121-122 1024 146 144-146 335 333-337 0/1
0.91 8:10 10 8:40 122 121-122 1058 146 146-146 337 334-340 0/1
0.93 8:20 10 8:00 123 121-125 983 146 146-146 333 328-337 0/1
0.95 8:30 10 7:51 122 121-123 957 146 146-146 325 322-328 0/1
0.97 8:40 10 7:56 122 121-123 968 146 146-146 321 319-324 0/2
0.99 8:50 10 7:56 120 119-121 951 146 146-148 306 288-322 0/2
1.01 9:00 10 8:04 119 118-119 959 149 148-150 308 288-324 0/2
1.04 9:10 10 7:39 118 117-119 903 148 146-148 327 317-339 0/1
1.06 9:20 10 7:43 120 120-121 925 147 146-148 334 328-344 0/1
1.08 9:30 10 7:40 122 121-123 935 147 146-148 336 335-338 0/1
1.10 9:40 10 7:49 123 122-124 962 148 148-148 341 337-344 0/1
1.12 9:50 10 8:50 124 123-124 1096 148 148-148 343 342-344 0/1
1.14 10:00 10 7:22 126 125-126 929 148 148-148 342 339-345 0/1
1.16 10:10 10 7:52 124 123-124 975 149 148-150 333 310-352 0/2
1.18 10:20 10 8:05 124 123-125 1002 148 148-148 332 329-335 0/1
1.20 10:30 10 9:24 124 124-125 1166 148 148-148 359 338-376 0/0
1.22 10:40 10 8:50 125 124-126 1103 148 148-150 398 375-421 2/0
1.24 10:50 10 8:56 129 126-130 1153 148 146-148 450 428-463 1/0
1.26 11:00 10 10:01 130 130-132 1303 146 144-148 443 426-457 1/0
1.27 11:10 10 8:55 132 131-132 1177 145 144-146 430 412-449 1/0
1.29 11:20 10 9:30 134 133-136 1273 146 144-146 405 393-412 1/0
1.31 11:30 10 9:45 136 135-137 1325 146 146-146 409 393-432 1/0
1.33 11:40 10 8:32 138 137-138 1177 147 146-148 421 379-448 2/0
1.35 11:50 10 9:37 138 138-139 1326 146 146-146 363 357-372 0/0
1.37 12:00 10 8:42 138 136-138 1200 146 146-146 378 370-392 1/0
1.38 12:10 10 8:45 136 135-137 1189 145 144-146 377 371-386 1/0
1.40 12:20 10 8:37 135 135-136 1163 146 144-146 365 355-372 0/0
1.42 12:30 10 8:23 134 133-135 1122 146 146-146 354 349-359 0/0
1.45 12:40 10 7:41 132 130-134 1014 146 144-146 346 337-349 0/1
1.47 12:50 10 7:40 130 129-130 996 146 146-146 315 306-328 0/2
1.49 13:00 10 7:42 127 125-129 978 146 146-148 314 302-338 0/2
1.51 13:10 10 8:21 125 125-125 1043 148 148-148 369 348-386 0/0
1.53 13:20 10 8:03 125 124-126 1007 147 146-148 400 387-420 0/0
1.55 13:30 10 8:14 126 126-126 1038 147 146-148 433 428-440 1/0
1.57 13:40 10 8:23 127 126-127 1065 147 146-148 419 409-428 0/0
1.59 13:50 10 8:47 128 127-128 1125 146 146-146 415 409-421 1/0
1.61 14:00 10 8:00 128 127-129 1023 146 146-146 412 404-418 1/0
1.63 14:10 10 8:40 131 129-132 1135 146 146-146 413 403-422 0/0
1.65 14:20 10 9:02 131 130-131 1182 146 146-146 388 379-401 0/0
1.67 14:30 10 7:56 130 129-130 1031 146 146-146 381 372-389 1/0
1.69 14:40 10 8:18 129 129-129 1071 146 146-146 387 384-389 0/1
1.71 14:50 10 8:21 129 129-130 1077 146 146-146 381 376-384 0/0
1.73 15:00 10 8:49 130 130-130 1147 147 146-148 373 371-378 0/0
1.75 15:10 10 8:01 129 128-130 1035 147 146-148 376 371-381 0/0
1.77 15:20 10 7:48 128 127-129 999 146 144-146 374 367-389 0/2
1.79 15:30 10 7:24 128 127-130 947 147 146-148 345 333-359 0/1
1.81 15:40 10 8:34 126 125-127 1080 148 148-148 346 334-358 0/1
1.83 15:50 10 8:08 126 125-126 1024 148 146-148 362 357-366 0/0
1.85 16:00 10 8:52 126 125-127 1117 148 146-148 376 360-394 2/0
1.87 16:10 10 8:29 128 127-128 1086 146 144-146 408 396-416 0/0
1.89 16:20 10 8:22 128 127-128 1072 147 146-148 427 406-458 1/0
1.91 16:30 10 9:00 129 127-130 1161 147 146-148 444 435-449 0/0
1.93 16:40 10 8:43 133 131-135 1159 146 144-146 412 391-432 0/0
1.95 16:50 10 8:59 135 135-136 1212 146 144-146 385 383-389 1/0
1.96 17:00 10 8:50 135 135-136 1192 145 144-146 386 382-390 1/0
1.98 17:10 10 9:08 137 136-138 1252 146 146-146 400 389-417 1/0
2.00 17:20 10 9:16 138 137-139 1278 146 146-146 421 417-424 1/0
2.02 17:30 10 9:12 137 137-138 1259 145 144-146 431 424-438 1/0
2.04 17:40 10 9:38 137 137-138 1321 144 144-144 430 424-439 1/0
2.05 17:50 10 9:21 138 137-138 1291 145 144-146 430 419-436 1/0
2.07 18:00 10 10:01 137 136-138 1373 144 144-144 415 413-417 1/0
2.09 18:10 10 10:24 137 136-138 1424 144 144-144 411 408-414 1/0
2.10 18:20 10 9:16 138 138-139 1280 144 144-144 404 396-410 1/0
2.12 18:30 10 9:36 138 138-139 1325 144 144-144 397 390-405 1/0
2.14 18:40 10 9:36 138 137-139 1326 144 144-144 404 400-410 1/0
2.16 18:50 10 10:29 139 138-139 1456 144 144-144 414 410-421 1/0
2.17 19:00 10 9:41 139 138-140 1347 144 144-144 408 394-418 1/0
2.19 19:10 10 9:10 137 136-138 1257 145 144-146 414 397-421 1/0
2.21 19:20 10 8:16 137 136-138 1132 146 146-146 386 368-411 1/0
2.23 19:30 10 9:27 134 133-136 1266 146 146-146 340 334-364 0/0
2.25 19:40 10 10:01 136 134-138 1363 146 146-146 336 330-347 2/0
2.26 19:50 10 10:33 139 138-140 1466 146 144-146 372 354-384 0/0
2.28 20:00 10 11:25 140 139-140 1597 146 146-146 401 385-412 1/0
2.29 20:10 10 11:41 141 139-142 1647 145 142-146 407 388-417 2/0
2.31 20:20 10 10:15 143 142-144 1466 143 142-144 359 351-374 1/0
2.32 20:30 10 9:53 142 141-143 1403 144 144-146 342 335-348 0/0
2.34 20:40 10 9:41 141 140-141 1365 145 144-146 344 329-354 1/0
2.36 20:50 10 8:52 138 137-139 1223 144 144-144 342 336-348 0/0
2.38 21:00 10 8:37 136 135-137 1173 145 144-146 326 305-336 1/0
2.40 21:10 10 8:53 137 136-137 1218 144 144-146 330 326-338 0/0
2.42 21:20 10 8:44 136 135-137 1188 145 144-146 320 294-328 0/0
2.44 21:30 10 7:57 135 134-135 1073 146 146-146 348 329-378 0/0
2.46 21:40 10 8:45 137 136-137 1199 146 146-148 385 378-393 0/0
2.47 21:50 10 9:06 134 133-136 1219 144 144-146 379 367-394 1/0
2.49 22:00 10 8:27 134 133-135 1132 146 144-146 369 361-375 0/0
2.51 22:10 10 9:01 134 134-134 1208 146 144-146 375 370-381 0/0
2.53 22:20 10 9:26 135 134-135 1274 145 144-146 384 376-392 0/0
2.55 22:30 10 8:51 135 134-135 1195 145 144-146 394 389-397 0/0
2.57 22:40 10 8:52 135 135-136 1197 144 144-144 373 357-391 1/0
2.59 22:50 10 8:42 135 135-136 1174 144 144-144 350 347-356 1/0
2.61 23:00 10 8:29 135 134-136 1146 144 144-144 343 341-346 0/0
2.63 23:10 10 8:51 132 131-134 1169 143 142-144 343 339-350 0/0
2.65 23:20 10 8:36 132 132-133 1135 145 144-146 340 336-341 0/0
2.66 23:30 10 8:46 132 131-133 1157 144 144-144 348 345-353 0/0
2.68 23:40 10 8:30 134 133-135 1139 144 144-146 364 355-370 0/0
2.70 23:50 10 8:49 135 135-136 1190 145 144-146 387 372-398 1/0
2.72 24:00 10 8:42 135 134-135 1175 145 144-146 386 376-392 0/0
2.74 24:10 10 9:06 134 132-135 1220 145 144-146 375 367-381 0/0
2.76 24:20 10 8:50 136 135-137 1202 144 144-146 383 377-387 0/0
2.78 24:30 10 8:29 137 136-138 1161 144 144-146 377 372-380 1/0
2.80 24:40 10 8:19 136 135-137 1131 146 146-146 365 347-378 0/0
2.82 24:50 10 8:13 136 135-137 1118 145 144-146 349 347-351 0/0
2.84 25:00 10 8:16 136 136-137 1124 146 146-146 352 349-354 0/0
2.86 25:10 10 8:14 136 135-137 1119 145 144-146 352 349-354 0/0
2.88 25:20 10 8:20 135 133-136 1124 146 146-146 350 347-353 0/0
2.90 25:30 10 10:30 134 134-135 1407 145 142-146 344 328-353 0/0
2.91 25:40 10 8:29 134 134-135 1137 144 142-146 342 335-348 0/0
2.94 25:50 10 8:17 133 133-134 1101 146 144-146 353 349-358 0/0
2.95 26:00 10 8:38 133 132-133 1148 145 144-146 365 357-374 0/0
2.97 26:10 10 8:15 133 132-133 1098 144 144-144 360 355-364 0/0
2.99 26:20 10 8:36 133 133-134 1144 144 144-144 365 361-370 0/0
3.01 26:30 10 8:48 134 133-135 1178 145 144-146 372 367-375 1/0
3.03 26:40 10 10:26 135 135-135 1408 145 144-146 364 354-372 0/0
3.05 26:50 10 8:48 133 132-135 1170 144 144-144 341 334-355 0/0
3.07 27:00 10 7:52 132 131-132 1039 146 144-146 329 318-344 0/0
3.09 27:10 10 7:54 131 130-132 1035 146 146-146 310 302-320 0/2
3.11 27:20 10 7:31 130 129-131 978 146 146-148 323 317-328 0/2
3.13 27:30 10 7:52 131 131-132 1030 144 138-148 347 328-419 0/1
3.15 27:40 10 7:50 132 131-132 1035 145 142-146 361 355-373 0/1
3.18 27:50 10 8:07 132 131-132 1071 146 146-146 359 355-363 0/1
3.20 28:00 10 7:46 132 131-132 1026 146 146-146 362 359-365 0/0
3.22 28:10 10 8:28 133 131-135 1127 146 146-146 360 358-362 0/1
3.24 28:20 10 8:01 134 133-134 1074 146 146-146 352 349-356 0/0
3.26 28:30 10 8:28 134 133-134 1133 146 146-148 350 347-352 0/1
3.28 28:40 10 7:34 134 133-137 1014 147 146-148 346 329-362 0/1
3.30 28:50 10 8:07 134 133-137 1087 147 146-148 355 348-367 0/0
3.32 29:00 10 7:49 133 132-133 1040 146 146-146 334 330-346 0/2
3.34 29:10 10 7:55 132 131-132 1044 145 144-146 338 335-339 0/1
3.36 29:20 10 8:17 131 130-131 1085 148 148-150 344 337-350 0/0
3.38 29:30 10 8:46 132 130-133 1156 148 148-148 352 348-357 0/0
3.40 29:40 10 8:01 134 132-135 1075 146 146-146 363 355-370 0/0
3.42 29:50 10 8:30 136 135-136 1155 146 146-146 371 364-377 0/0
3.44 30:00 10 8:28 136 134-137 1152 146 146-146 382 370-386 0/0
3.46 30:10 10 8:14 134 133-135 1104 146 146-146 376 368-386 0/0
3.48 30:20 10 8:20 136 134-138 1133 147 146-148 383 368-392 0/0
3.50 30:30 10 8:49 138 137-139 1216 148 148-148 395 388-404 1/0
3.52 30:40 10 8:34 139 139-139 1190 148 148-148 424 407-460 1/0
3.54 30:48 8 8:21 140 140-141 1168 147 144-148 507 470-534 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    129 avge / 144 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    39 2.0% 9:03
    12 3.9% 9:12
    12 1.9% 9:42

  • Cadence Distribution

    146 avge / 156 max Stride Length: 127cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 16.0 148 0.6 4:55 8:15
    Walk 84.0 145 2.9 25:53 8:48

  • Power Distribution

    364W (534 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:57 7:52 44.53% More
    800m 4:00 8:03 51.78% More
    1km 5:01 8:04 54.42% More
    Mile 8:18 8:18 56.97% More
    5k 26:39 8:35 58.53% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:59 7:59 59.18
    5km 26:48 8:38 58.21
    5M 44:34 8:55 57.20
    10km 56:12 9:03 56.69
    10M 1:33:25 9:21 56.08
    Half 2:04:38 9:31 55.52
    20M 3:15:49 9:47 55.35
    Mara 4:21:16 9:58 55.52

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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