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Wed 8th May 2024 at 7:20pm by Alun

Run > Trail Run

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Time
40:07
Miles
5.12
Min/mi
7:50
Pacing
95.1%
WAVA
65.01
Stride(cm)
137
Cals
567
Watts
388
Cadence
150
BPM
130
%MHR
74.9
B/mi
1021
Asc(m)
57
Hillscore
2
Surface
Mixed

Notes & Comments

Easy paced 5 miles from Shorne Ridgeway to, from and around the Shorne Wood country park.
Nose breathing for 90% of the run because of the large clusters of insects.

1) 0.62mi - 5:08(8:16/mi) 120/128bpm [992b/mi] 67cal 378/439W
2) 0.62mi - 5:04(8:08/mi) 126/136bpm [1026b/mi] 70cal 379/453W
3) 0.62mi - 4:47(7:41/mi) 128/133bpm [984b/mi] 67cal 391/468W
4) 0.62mi - 4:55(7:54/mi) 131/139bpm [1035b/mi] 70cal 390/459W
5) 0.62mi - 4:42(7:34/mi) 133/137bpm [1005b/mi] 68cal 390/445W
6) 0.62mi - 4:49(7:44/mi) 135/142bpm [1045b/mi] 70cal 388/463W
7) 0.62mi - 4:56(7:57/mi) 135/141bpm [1072b/mi] 72cal 403/465W
8) 0.62mi - 4:42(7:34/mi) 133/136bpm [1006b/mi] 67cal 384/428W
9) 0.15mi - 1:06(7:32/mi) 134/137bpm [1009b/mi] 16cal 405/456W

5:08 5:04 4:47 4:55 4:42 4:49 4:56 4:42 1:06

Pin Map

0mi in 0

Pace

62%

36%

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.
0.25	2:05	2:05	8:21	114 71-127	953	151 122-152	384 54-439	8/0
0.50	4:09	2:03	8:13	123 119-128	1011	152 152-154	373 355-393	4/0
0.75	6:09	2:00	8:01	125 120-127	1002	152 146-160	375 328-447	5/3
1.00	8:14	2:05	8:21	123 120-130	1027	151 148-154	363 326-453	1/6
1.25	10:14	2:00	8:01	131 126-136	1050	150 148-152	396 339-446	8/0
1.50	12:09	1:55	7:39	126 124-129	963	151 150-154	377 328-407	1/7
1.75	14:07	1:58	7:51	129 124-133	1012	150 148-152	407 360-440	3/3
2.00	16:02	1:55	7:40	129 127-132	989	150 148-152	381 338-468	3/3
2.25	18:04	2:02	8:09	130 127-135	1060	149 148-152	395 339-459	5/3
2.50	19:59	1:55	7:39	133 129-139	1018	150 148-152	391 348-440	4/3
2.75	21:51	1:52	7:29	131 127-135	980	150 148-152	383 333-434	2/9
3.00	23:45	1:54	7:35	135 133-137	1024	149 148-150	398 330-445	4/3
3.25	25:44	1:59	7:57	134 131-136	1066	149 146-152	386 339-446	3/3
3.50	27:41	1:57	7:48	138 134-142	1076	149 146-152	400 347-463	6/2
3.75	29:33	1:52	7:28	134 130-136	1001	150 148-152	376 315-402	2/8
4.00	31:29	1:57	7:46	135 130-141	1049	149 146-150	424 392-465	5/1
4.25	33:30	2:01	8:03	135 131-140	1087	147 144-150	391 332-462	5/3
4.50	35:29	1:59	7:57	135 133-138	1073	149 146-156	377 315-453	2/4
4.75	37:23	1:53	7:33	133 131-136	1004	149 148-152	397 370-413	0/3
5.00	39:14	1:51	7:25	132 130-136	978	149 148-152	386 347-456	2/7
5.12	40:07	53	7:37	135 133-137	1029	149 146-152	395 376-436	0/2

Heart

130/142max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 57m, Range 19m, Flat prediction 39:48

Elevation Graph

Biggest Climbs (m)	Min/mi
16 1.5%	8:16
See your biggest climbs

Power

388W (468 max)

Power Graph

Power Bands

Cadence

150 (160 max) Stride Length: 137cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	68.6	150	3.5	27:31	7:49
Walk	31.4	147	1.6	12:36	7:54

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:50	7:21	47.57%	More
800m	3:43	7:28	55.83%	More
1km	4:40	7:31	57.80%	More
Mile	7:37	7:37	60.12%	More
5k	24:00	7:44	64.99%	More
5 miles	39:08	7:50	65.11%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:01	7:01	65.27
5km	23:32	7:34	66.30
5M	39:07	7:49	65.14
10km	49:20	7:56	64.58
10M	1:22:00	8:12	64.33
Half	1:49:24	8:21	63.36
20M	2:51:53	8:36	63.90
Mara	3:49:20	8:45	63.86

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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