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Mon 1st Jan 2024 at 9:33am by iaincr

Run > Race
  • Time
    23:01
  • Miles
    3.13
  • Min/mi
    7:21
  • Pacing
    95.7%
  • WAVA
    66.65
  • Stride(cm)
    111
  • Cals
    319
  • Watts
    357
  • Cadence
    196
  • BPM
    156
  • %MHR
    85.6
  • B/mi
    1145
  • Asc(m)
    8
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1mi - 7:16(7:16/mi) 149/164bpm [1083b/mi] 97cal 370/450W
2) 1mi - 7:23(7:23/mi) 157/167bpm [1159b/mi] 104cal 349/379W
3) 1mi - 7:30(7:30/mi) 161/168bpm [1207b/mi] 106cal 346/377W
4) 0.13mi - 52(6:36/mi) 150/154bpm [991b/mi] 12cal 373/419W
7:16 7:23 7:30 52
LindsD
Nice work

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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 55 55 7:19 104 77-134 760 202 198-210 401 324-450 4/0
0.25 1:48 53 7:04 142 134-145 1004 198 192-202 388 382-406 2/0
0.38 2:41 53 7:06 152 145-158 1080 198 194-200 384 370-399 1/1
0.50 3:37 56 7:24 160 155-164 1185 197 194-200 372 361-387 2/1
0.63 4:27 51 6:44 161 159-164 1085 197 192-200 380 363-407 1/0
0.75 5:22 55 7:18 159 157-160 1161 196 192-200 371 357-398 1/2
0.88 6:18 56 7:25 161 159-163 1193 196 192-202 365 353-379 2/1
1.00 7:15 58 7:42 157 156-163 1208 197 194-202 346 319-385 1/2
1.13 8:11 56 7:26 159 157-161 1183 197 194-202 342 325-359 1/1
1.25 9:05 54 7:12 161 157-165 1160 195 192-200 349 339-365 1/1
1.38 10:01 56 7:28 153 148-158 1141 195 192-200 358 344-376 0/1
1.50 10:55 54 7:12 147 146-148 1059 195 192-200 359 340-374 0/1
1.63 11:49 54 7:08 155 146-157 1106 196 192-198 350 338-360 1/1
1.75 12:46 57 7:40 159 157-159 1219 196 192-202 358 345-379 1/1
1.88 13:43 56 7:32 161 159-167 1213 195 192-200 336 328-345 1/2
2.00 14:38 56 7:27 163 161-167 1214 197 194-198 340 333-348 1/1
2.13 15:33 55 7:17 163 161-167 1188 195 192-198 346 341-350 1/2
2.25 16:29 56 7:26 167 166-168 1242 195 192-198 346 338-353 0/1
2.38 17:24 55 7:24 166 165-167 1228 196 194-198 350 344-356 1/1
2.50 18:19 55 7:19 164 162-165 1200 195 192-200 353 340-375 1/1
2.63 19:19 59 7:56 161 157-163 1276 196 192-200 347 328-377 1/1
2.75 20:14 56 7:26 162 160-166 1204 196 192-200 337 328-349 1/1
2.88 21:11 57 7:35 159 148-167 1205 196 194-198 341 337-347 1/1
3.00 22:08 57 7:36 149 147-153 1132 195 180-198 344 337-353 1/2
3.13 22:58 50 6:40 150 146-153 1001 199 194-206 371 338-419 1/1
3.13 23:01 3 7:03 154 153-154 1086 204 204-204 413 411-414 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    156 avge / 168 max Delete HR Trace

  • Cadence Distribution

    196 avge / 210 max Stride Length: 111cm

  • Power Distribution

    357W (450 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:44 6:58 49.23% More
    800m 3:31 7:04 57.52% More
    1km 4:24 7:04 59.91% More
    Mile 7:14 7:14 61.83% More
    5k 22:49 7:21 66.69% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:31 6:31 68.56
    5km 22:50 7:21 66.63
    5M 38:38 7:44 64.24
    10km 49:08 7:54 63.13
    10M 1:23:10 8:19 61.71
    Half 1:52:07 8:34 60.13
    20M 2:59:00 8:57 59.68
    Mara 4:01:18 9:13 59.04
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