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Sun 11th Dec 2022 at 8:32am by John-James

Run > General
  • Time
    4:31:35
  • Miles
    26.43
  • Min/mi
    10:17
  • Pacing
    71.3%
  • WAVA
    46.99
  • Stride(cm)
    95
  • Cals
    3154
  • Watts
    291
  • Cadence
    164
  • BPM
    140
  • %MHR
    75.9
  • B/mi
    1435
  • Asc(m)
    144
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:55(8:55/m) 128/144bpm [1142b/mi] 116cal 333/452W
2) 1m - 8:54(8:54/m) 140/146bpm [1246b/mi] 121cal 331/464W
3) 1m - 8:49(8:49/m) 138/140bpm [1217b/mi] 118cal 337/408W
4) 1m - 8:56(8:56/m) 139/144bpm [1242b/mi] 117cal 326/382W
5) 1m - 8:50(8:50/m) 145/151bpm [1282b/mi] 121cal 337/458W
6) 1m - 8:52(8:52/m) 146/151bpm [1294b/mi] 122cal 335/446W
7) 1m - 8:56(8:56/m) 145/150bpm [1295b/mi] 120cal 330/403W
8) 1m - 8:52(8:52/m) 147/151bpm [1303b/mi] 120cal 332/391W
9) 1m - 8:55(8:55/m) 148/152bpm [1319b/mi] 121cal 334/463W
10) 1m - 8:43(8:43/m) 151/153bpm [1316b/mi] 123cal 336/369W
11) 1m - 8:49(8:49/m) 150/154bpm [1323b/mi] 120cal 337/396W
12) 1m - 8:53(8:53/m) 150/152bpm [1331b/mi] 118cal 332/419W
13) 1m - 8:56(8:56/m) 149/152bpm [1332b/mi] 116cal 332/440W
14) 1m - 8:52(8:52/m) 151/155bpm [1339b/mi] 121cal 333/398W
15) 1m - 8:52(8:52/m) 155/157bpm [1374b/mi] 122cal 329/406W
16) 1m - 8:58(8:58/m) 158/169bpm [1416b/mi] 125cal 330/424W
17) 1m - 9:05(9:05/m) 160/166bpm [1452b/mi] 129cal 329/426W
18) 1m - 9:02(9:02/m) 162/168bpm [1464b/mi] 128cal 323/395W
19) 1m - 9:10(9:10/m) 161/166bpm [1477b/mi] 129cal 322/393W
20) 1m - 10:18(10:18/m) 155/163bpm [1596b/mi] 128cal 292/375W
21) 1m - 10:17(10:17/m) 151/157bpm [1552b/mi] 122cal 284/387W
22) 1m - 12:05(12:05/m) 140/152bpm [1691b/mi] 115cal 249/340W
23) 1m - 17:08(17:08/m) 115/131bpm [1970b/mi] 107cal 167/261W
24) 1m - 15:08(15:08/m) 115/124bpm [1741b/mi] 107cal 195/249W
25) 1m - 14:53(14:53/m) 117/144bpm [1741b/mi] 111cal 193/320W
26) 1m - 17:24(17:24/m) 106/132bpm [1845b/mi] 106cal 156/280W
27) 0.43m - 5:02(11:45/m) 128/139bpm [1504b/mi] 51cal 256/326W
8:55 8:54 8:49 8:56 8:50 8:52 8:56 8:52 8:55 8:43 8:49 8:53 8:56 8:52 8:52 8:58 9:05 9:02 9:10 10:18 10:17 12:05 17:08 15:08 14:53 17:24 5:02

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.
1.00 8:55 8:55 8:55 128 64-144 1142 165 160-174 338 275-452 16/14
2.00 17:49 8:54 8:54 140 131-146 1245 166 160-172 331 266-464 13/15
3.00 26:38 8:49 8:49 138 133-140 1217 165 160-170 337 309-408 10/8
4.00 35:34 8:56 8:56 139 134-144 1242 166 162-170 326 276-382 14/16
5.00 44:25 8:50 8:50 145 140-151 1282 166 162-170 337 270-458 15/16
6.00 53:17 8:52 8:52 146 140-151 1294 166 158-172 335 301-446 12/10
7.00 1:02:12 8:56 8:56 145 142-150 1295 166 160-168 330 292-403 15/15
8.00 1:11:04 8:52 8:52 147 143-151 1303 166 160-170 332 279-391 20/21
9.00 1:19:59 8:55 8:55 148 140-152 1319 167 162-174 334 267-463 12/11
10.00 1:28:42 8:43 8:43 151 148-153 1316 167 164-172 336 318-369 14/15
11.00 1:37:31 8:49 8:49 150 146-154 1323 168 164-170 337 309-396 22/22
12.00 1:46:24 8:53 8:53 150 146-152 1332 169 164-174 332 265-419 11/13
13.00 1:55:20 8:56 8:56 149 143-152 1332 168 162-172 332 273-440 13/11
14.00 2:04:12 8:52 8:52 151 147-155 1339 168 162-172 333 299-398 17/20
15.00 2:13:04 8:52 8:52 155 152-157 1374 167 164-170 329 273-406 13/12
16.00 2:22:02 8:58 8:58 158 153-169 1416 168 164-172 330 247-424 14/10
17.00 2:31:06 9:05 9:05 160 154-166 1452 169 162-172 329 294-426 17/19
18.00 2:40:08 9:02 9:02 162 158-168 1464 169 164-172 323 301-395 14/15
19.00 2:49:19 9:11 9:11 161 152-166 1478 170 166-174 322 270-393 11/9
20.00 2:59:37 10:18 10:18 155 148-163 1595 169 164-174 292 209-375 11/11
21.00 3:09:54 10:17 10:17 151 143-157 1552 171 166-174 284 253-387 11/7
22.00 3:21:58 12:04 12:04 140 126-152 1690 168 162-174 249 193-340 14/15
23.00 3:39:06 17:08 17:08 115 96-131 1970 151 88-172 186 1-261 8/10
24.00 3:54:14 15:08 15:08 115 104-124 1741 158 92-230 197 51-249 8/11
25.00 4:09:07 14:53 14:53 117 93-144 1742 156 90-174 201 62-320 11/7
26.00 4:26:32 17:24 17:24 106 86-132 1845 143 88-214 170 2-280 8/11
26.43 4:31:35 5:03 11:47 128 120-139 1509 173 170-176 256 215-326 7/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 169 max Delete HR Trace

  • Cadence Distribution

    164 avge / 230 max Stride Length: 95cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 93.4 167 25.7 4:13:36 9:52
    Walk 5.8 104 0.7 15:45 21:12
    Still 0.8 - - 2:14 -

  • Power Distribution

    291W (464 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:06 8:25 37.58% More
    800m 4:16 8:34 42.75% More
    1km 5:22 8:38 44.66% More
    Mile 8:39 8:39 47.68% More
    5k 27:16 8:47 50.73% More
    5 miles 44:07 8:49 50.99% More
    10k 54:54 8:50 51.10% More
    10 miles 1:28:30 8:51 51.95% More
    Half 1:56:02 8:51 52.67% More
    20 miles 2:59:35 8:59 52.69% More
    Mara 4:29:04 10:16 46.95% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:04 7:04 58.31
    5km 25:00 8:03 55.33
    5M 42:28 8:30 52.97
    10km 54:06 8:42 51.85
    10M 1:31:57 9:12 50.00
    Half 2:04:14 9:29 48.79
    20M 3:19:04 9:57 47.53
    Mara 4:28:57 10:16 46.98
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