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Wed 3rd Jul 2024 at 7:33pm by Autumnleaves

Run > Race
  • Good
  • breezy
  • Time
    24:56
  • Miles
    3.13
  • Min/mi
    7:58
  • Pacing
    94.1%
  • WAVA
    70.89
  • Stride(cm)
    113
  • Cals
    277
  • Watts
    295
  • Cadence
    178
  • BPM
    148
  • %MHR
    80.1
  • B/mi
    1181
  • Asc(m)
    16
  • Surface
    Mixed

Notes & Comments

Ladies 5k - aimed at a tempo type effort but always forget how tough the 4th km is! It was really muddy today too after last night's rain & a downpour at 6.00pm. Overall though, happy enough with my time.
1) 1mi - 7:46(7:46/mi) 134/144bpm [1041b/mi] 81cal 307/357W
2) 1mi - 7:57(7:57/mi) 148/163bpm [1177b/mi] 89cal 306/354W
3) 1mi - 8:13(8:13/mi) 161/163bpm [1323b/mi] 96cal 272/361W
4) 0.13mi - 1:00(7:51/mi) 158/159bpm [1239b/mi] 11cal 273/286W
7:46 7:57 8:13 1:00
EvilPixie
Well run great time
Ness
Well done
Autumnleaves
Thanks :)
Sombrero
72% WAVA, awesome!! Well done medal
.B.
Great work 💪
LindsD
Well done!
northernslowcoach
Fab :)

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 1:02 1:02 8:16 103 80-123 851 181 176-190 284 110-342 1/3
0.25 2:00 58 7:48 131 123-135 1021 176 174-178 285 276-294 2/2
0.38 2:59 59 7:50 137 135-138 1074 176 174-182 292 281-325 3/1
0.50 3:58 59 7:52 141 139-142 1110 176 174-178 324 308-357 2/1
0.63 4:54 56 7:26 142 141-143 1054 177 176-180 323 312-334 1/3
0.75 5:50 56 7:27 140 139-142 1043 177 176-180 338 320-350 1/3
0.88 6:49 59 7:54 141 139-141 1115 178 176-180 332 319-350 2/1
1.00 7:46 57 7:36 143 142-144 1086 178 176-180 319 308-338 1/2
1.13 8:45 59 7:49 144 144-146 1126 178 176-180 319 309-337 1/3
1.25 9:43 59 7:49 141 137-145 1101 179 176-180 317 311-332 3/3
1.38 10:39 55 7:24 137 136-138 1013 179 178-182 323 316-333 2/3
1.50 11:39 1:00 8:03 137 136-137 1103 179 176-182 314 278-354 1/2
1.63 12:38 59 7:53 138 137-151 1088 181 178-184 322 315-340 2/1
1.75 13:38 1:00 7:56 161 156-163 1278 179 178-184 297 272-318 2/2
1.88 14:37 59 7:51 161 161-162 1265 178 176-180 292 270-312 2/0
2.00 15:43 1:06 8:51 161 160-162 1425 180 176-186 270 256-316 0/1
2.13 16:51 1:08 9:02 162 161-163 1463 179 174-182 280 251-361 5/1
2.25 17:53 1:02 8:15 162 162-163 1336 178 176-180 251 224-278 2/3
2.38 18:54 1:02 8:14 162 161-163 1334 177 174-180 268 217-345 2/4
2.50 19:55 1:00 8:01 161 161-161 1291 178 176-180 275 266-280 1/1
2.63 20:54 59 7:52 160 160-161 1259 179 176-184 273 266-279 1/1
2.75 21:54 1:00 8:02 159 158-160 1276 179 178-180 268 261-272 0/1
2.88 22:57 1:03 8:24 159 158-159 1336 178 176-180 295 271-327 5/1
3.00 23:56 59 7:54 159 158-159 1257 179 176-180 262 241-307 1/2
3.13 24:55 59 7:53 158 158-159 1247 179 176-184 273 266-286 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    148 avge / 163 max Delete HR Trace

  • Cadence Distribution

    178 avge / 190 max Stride Length: 113cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 178 3.1 24:54 7:58
    Still 0.1 - - 2 -

  • Power Distribution

    295W (361 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 26 6:57 50.77% More
    200m 54 7:18 53.39% More
    400m 1:51 7:25 56.16% More
    800m 3:46 7:34 61.74% More
    1km 4:44 7:37 63.80% More
    Mile 7:39 7:39 66.32% More
    5k 24:42 7:57 71.12% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:07 7:07 71.33
    5km 24:44 7:58 71.03
    5M 41:43 8:21 68.16
    10km 52:58 8:31 66.84
    10M 1:29:21 8:56 65.51
    Half 2:00:12 9:11 64.54
    20M 3:11:21 9:34 62.44
    Mara 4:17:26 9:50 60.79

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