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Sat 30th Dec 2023 at 9:02am by runningmumof3boys

Run > General
  • Time
    28:01
  • Miles
    3.17
  • Min/mi
    8:50
  • Pacing
    94.8%
  • WAVA
    58.92
  • Stride(cm)
    105
  • Cals
    283
  • Watts
    262
  • Cadence
    173
  • BPM
    155
  • %MHR
    86.2
  • B/mi
    1372
  • Asc(m)
    37
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1mi - 9:01(9:01/mi) 151/165bpm [1363b/mi] 90cal 263/320W
2) 1mi - 8:58(8:58/mi) 153/165bpm [1372b/mi] 89cal 259/340W
3) 1mi - 8:40(8:40/mi) 163/166bpm [1413b/mi] 91cal 259/328W
4) 0.17mi - 1:22(8:04/mi) 156/158bpm [1259b/mi] 13cal 274/298W
9:01 8:58 8:40 1:22

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.
0.13 1:14 1:14 9:49 110 70-141 1080 174 158-180 255 199-284 3/0
0.25 2:19 1:05 8:42 151 141-157 1313 176 174-180 265 244-297 2/1
0.38 3:24 1:05 8:40 157 156-158 1360 175 172-178 281 267-294 3/0
0.50 4:30 1:06 8:48 156 154-158 1374 175 172-178 259 251-275 1/2
0.63 5:34 1:04 8:32 155 154-156 1322 174 172-178 258 222-294 2/4
0.75 6:44 1:10 9:19 157 154-160 1463 174 172-176 296 263-320 6/1
0.88 7:52 1:09 9:10 162 160-165 1484 172 170-176 255 235-317 3/2
1.00 9:01 1:09 9:08 160 158-162 1461 172 170-174 266 237-315 3/1
1.13 10:08 1:07 8:59 154 148-159 1383 171 168-174 232 191-284 1/7
1.25 11:18 1:09 9:16 156 149-159 1446 171 168-178 284 227-340 6/1
1.38 12:27 1:09 9:14 143 132-158 1321 172 170-176 260 233-281 2/1
1.50 13:34 1:07 8:52 135 133-140 1198 171 168-174 255 247-269 3/1
1.63 14:38 1:04 8:36 152 143-156 1307 172 170-176 243 201-304 0/6
1.75 15:44 1:06 8:49 156 155-158 1376 171 168-174 259 234-323 2/3
1.88 16:53 1:09 9:14 160 157-164 1478 171 168-174 270 246-298 3/1
2.00 17:59 1:05 8:44 164 161-165 1431 171 168-172 267 260-277 3/0
2.13 19:03 1:04 8:33 162 159-164 1386 171 168-174 257 248-267 0/1
2.25 20:06 1:03 8:21 160 156-161 1335 171 168-174 248 238-262 0/5
2.38 21:11 1:06 8:45 159 156-164 1391 174 170-180 283 245-328 2/2
2.50 22:19 1:08 9:02 165 164-166 1492 177 174-180 272 247-295 3/0
2.63 23:24 1:04 8:36 164 162-165 1410 175 172-178 256 248-263 1/1
2.75 24:30 1:06 8:50 163 162-164 1441 173 170-174 247 243-253 0/2
2.88 25:34 1:04 8:35 163 162-164 1399 172 170-174 249 243-254 0/3
3.00 26:39 1:05 8:37 164 155-165 1414 171 168-174 260 248-274 1/1
3.13 27:40 1:01 8:12 155 154-158 1271 174 170-178 273 250-298 1/1
3.17 28:01 21 7:52 158 158-158 1244 174 172-176 278 273-284 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    155 avge / 166 max Delete HR Trace

  • Cadence Distribution

    173 avge / 180 max Stride Length: 105cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 172 3.2 27:59 8:50
    Still 0.1 - - 2 -

  • Power Distribution

    262W (340 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:02 8:12 47.56% More
    800m 4:12 8:26 50.45% More
    1km 5:18 8:32 52.04% More
    Mile 8:36 8:36 54.60% More
    5k 27:21 8:48 59.16% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:15 8:15 56.88
    5km 27:26 8:50 58.97
    5M 45:25 9:05 57.67
    10km 57:11 9:12 57.02
    10M 1:34:41 9:28 56.79
    Half 2:06:04 9:37 56.45
    20M 3:17:25 9:52 55.70
    Mara 4:22:50 10:02 54.90
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