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Sat 4th May 2024 at 9:00am by Ian the Morris Dancer

Run > General
  • Time
    23:04
  • Miles
    3.12
  • Min/mi
    7:24
  • Pacing
    93.9%
  • WAVA
    65.68
  • Stride(cm)
    134
  • Cals
    318
  • Watts
    329
  • Cadence
    162
  • BPM
    150
  • %MHR
    88.4
  • B/mi
    1112
  • Asc(m)
    38
  • Surface
    Road

Notes & Comments

1) 0.25km - 1:00(4:01/km) 117/145bpm [470b/km] 11cal 344/456W
2) 0.25km - 1:07(4:29/km) 148/150bpm [664b/km] 16cal 347/378W
3) 0.25km - 1:09(4:37/km) 152/155bpm [702b/km] 16cal 338/388W
4) 0.25km - 1:09(4:34/km) 155/158bpm [708b/km] 16cal 342/369W
5) 0.25km - 1:07(4:28/km) 157/159bpm [700b/km] 16cal 349/429W
6) 0.25km - 1:05(4:21/km) 156/157bpm [678b/km] 15cal 294/357W
7) 0.25km - 1:10(4:40/km) 158/160bpm [737b/km] 16cal 337/371W
8) 0.25km - 1:07(4:27/km) 160/161bpm [713b/km] 16cal 338/377W
9) 0.25km - 1:11(4:45/km) 161/163bpm [765b/km] 17cal 335/360W
10) 0.25km - 1:08(4:32/km) 164/166bpm [743b/km] 16cal 346/422W
11) 0.25km - 1:08(4:31/km) 162/164bpm [731b/km] 16cal 288/347W
12) 0.25km - 1:12(4:46/km) 158/163bpm [754b/km] 17cal 326/369W
13) 0.25km - 1:09(4:35/km) 150/163bpm [687b/km] 15cal 330/386W
14) 0.25km - 1:13(4:50/km) 159/167bpm [769b/km] 17cal 330/359W
15) 0.25km - 1:10(4:41/km) 162/167bpm [758b/km] 17cal 334/450W
16) 0.25km - 1:08(4:32/km) 156/164bpm [707b/km] 16cal 290/366W
17) 0.25km - 1:13(4:54/km) 156/164bpm [764b/km] 17cal 325/359W
18) 0.25km - 1:11(4:43/km) 142/157bpm [671b/km] 15cal 324/371W
19) 0.25km - 1:13(4:52/km) 129/141bpm [629b/km] 15cal 321/346W
20) 0.25km - 1:07(4:27/km) 107/111bpm [476b/km] 16cal 339/399W
21) 0.02km - 7(6:04/km) 106/106bpm [643b/km] 2cal 341/411W
1:00 1:07 1:09 1:09 1:07 1:05 1:10 1:07 1:11 1:08 1:08 1:12 1:09 1:13 1:10 1:08 1:13 1:11 1:13 1:07 7

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 53 53 +4 7:01 111 73-143 778 172 164-208 347 105-456 1/3
0.25 1:46 53 7:05 146 143-149 1034 164 162-166 353 335-380 2/2
0.38 2:41 55 7:23 150 149-152 1108 161 158-164 346 321-388 3/1
0.50 3:34 53 7:04 153 152-158 1080 161 158-164 328 315-346 2/2
0.63 4:30 56 7:29 155 153-156 1159 162 162-164 346 320-369 2/0
0.75 5:25 55 7:18 157 153-159 1147 162 160-166 353 304-429 5/2
0.88 6:17 52 6:59 156 155-159 1091 162 160-164 286 245-383 0/5
1.00 7:12 55 7:18 157 155-158 1146 162 160-164 336 297-357 2/1
1.13 8:08 55 7:23 159 158-161 1174 161 160-164 336 318-377 3/1
1.25 9:01 54 7:11 160 159-161 1149 163 162-166 337 317-376 1/1
1.38 9:59 57 7:39 161 159-163 1231 162 160-164 339 320-360 3/0
1.50 10:56 57 7:37 163 162-165 1241 163 160-164 334 298-410 4/1
1.63 11:48 52 6:56 164 161-166 1138 160 158-164 302 227-422 0/7
1.75 12:44 56 7:28 162 155-163 1209 162 160-164 323 281-347 1/1
1.88 13:42 58 7:42 157 145-163 1209 161 160-162 320 296-369 4/2
2.00 14:37 55 7:22 150 135-163 1105 161 160-162 332 302-386 1/3
2.13 15:34 57 7:33 156 146-165 1179 161 160-162 331 300-359 2/0
2.25 16:33 59 7:55 160 149-167 1266 162 160-164 311 283-350 4/0
2.38 17:27 54 7:11 164 156-166 1179 160 160-164 330 246-450 1/8
2.50 18:23 56 7:28 154 153-164 1150 161 160-162 305 250-366 1/1
2.63 19:21 58 7:44 156 147-164 1206 162 160-164 327 309-359 2/1
2.75 20:20 59 7:50 148 135-160 1159 161 160-164 327 298-371 3/2
2.88 21:17 57 7:37 134 129-141 1021 165 162-170 316 291-346 2/2
3.00 22:16 59 7:51 117 107-129 918 163 160-166 318 293-346 1/0
3.12 23:08 52 7:20 106 106-106 778 164 148-172 352 218-411 4/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    150 avge / 167 max Delete HR Trace

  • Cadence Distribution

    162 avge / 208 max Stride Length: 134cm

  • Power Distribution

    329W (456 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:41 6:44 50.60% More
    800m 3:28 6:59 57.76% More
    1km 4:24 7:06 59.87% More
    Mile 7:08 7:08 63.80% More
    5k 22:55 7:23 65.83% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:54 6:54 65.90
    5km 22:58 7:24 65.69
    5M 38:02 7:36 64.73
    10km 47:53 7:42 64.21
    10M 1:19:17 7:56 63.71
    Half 1:45:33 8:03 63.17
    20M 2:45:18 8:16 63.12
    Mara 3:40:05 8:24 63.40
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