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Mon 8th Jul 2024 at 10:30am by Flatlander

Run > General
  • breezy
  • Time
    38:56
  • Miles
    3.50
  • Min/mi
    11:07
  • Pacing
    50.9%
  • WAVA
    50.69
  • Stride(cm)
    88
  • Cals
    335
  • Watts
    209
  • Cadence
    163
  • BPM
    141
  • %MHR
    78.4
  • B/mi
    1569
  • Asc(m)
    7
  • Surface
    Mixed

Notes & Comments

Decent run, awkward at first, but gradually eased. Lots of short stops to step over/walk through ground level obstacles; without those breaks my HR would have been even higher.

1) 1mi - 11:24(11:24/mi) 131/141bpm [1493b/mi] 93cal 200/273W
2) 1mi - 11:11(11:11/mi) 139/147bpm [1554b/mi] 94cal 205/305W
3) 1mi - 11:01(11:01/mi) 149/154bpm [1641b/mi] 99cal 208/288W
4) 0.5mi - 5:21(10:40/mi) 150/157bpm [1601b/mi] 49cal 211/283W
11:24 11:11 11:01 5:21

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 1:26 1:26 11:31 113 78-131 1301 156 154-160 213 192-273 1/2
0.25 5:40 4:14 +2:51 33:51 126 99-134 4264 158 80-162 200 55-262 1/2
0.38 7:07 1:26 11:31 126 107-136 1451 160 156-162 211 201-226 1/1
0.50 8:46 1:40 +12 13:19 134 131-139 1785 161 154-166 202 188-219 2/2
0.63 10:10 1:23 11:05 136 132-139 1507 163 158-168 203 195-208 1/1
0.75 11:31 1:22 10:56 140 139-141 1530 162 160-166 211 205-219 1/2
0.88 12:56 1:25 11:20 140 138-141 1586 162 158-166 207 203-211 1/2
1.00 15:04 2:07 +36 16:57 133 116-141 2255 160 154-164 197 179-232 3/2
1.13 16:26 1:23 11:02 133 122-140 1468 162 156-164 205 193-211 2/3
1.25 17:50 1:24 11:13 143 139-145 1603 164 160-166 211 204-219 2/1
1.38 19:20 1:29 11:55 143 142-144 1704 165 162-168 203 191-209 2/1
1.50 20:46 1:26 11:29 142 140-143 1632 164 160-166 194 187-201 2/2
1.63 22:38 1:52 +30 14:56 134 125-141 2000 163 156-168 213 198-305 1/3
1.75 24:47 2:09 +46 17:11 138 118-146 2371 164 158-168 204 193-234 2/1
1.88 26:12 1:25 11:21 139 127-146 1578 165 160-168 214 196-226 2/2
2.00 27:50 1:38 +19 13:03 142 138-147 1853 164 144-168 228 167-277 2/1
2.13 29:13 1:23 11:07 149 147-152 1656 165 162-168 213 200-222 2/1
2.25 30:34 1:21 10:49 151 149-152 1634 167 164-170 205 199-210 2/2
2.38 31:59 1:24 11:14 149 147-151 1674 166 162-168 204 201-210 2/2
2.50 33:24 1:25 11:22 151 149-152 1716 166 162-168 210 201-225 2/1
2.63 35:13 1:49 +26 14:31 151 145-154 2191 164 130-168 214 198-238 4/1
2.75 36:30 1:17 10:16 144 140-148 1478 166 130-172 217 120-288 1/3
2.88 37:54 1:24 11:13 149 149-151 1671 167 162-170 212 206-216 2/2
3.00 39:16 1:23 11:01 151 150-152 1665 167 162-170 204 198-212 1/1
3.13 40:38 1:21 10:51 153 152-154 1660 166 162-170 204 197-213 2/2
3.25 42:10 1:32 +12 12:17 154 149-157 1891 163 90-170 214 72-262 2/1
3.38 43:56 1:46 +29 14:06 144 136-151 2030 162 84-174 223 53-283 2/2
3.50 45:19 1:23 11:05 150 141-153 1664 166 160-170 213 207-229 2/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 157 max Delete HR Trace

  • Cadence Distribution

    163 avge / 174 max Stride Length: 88cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 86.6 163 3.5 38:54 11:56
    Walk 7.8 84 0 3:43 3:39:33
    Pause 5.6 - - 2:42 -

  • Power Distribution

    209W (305 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:39 10:41 37.02% More
    800m 5:23 10:49 42.94% More
    1km 6:52 11:02 43.85% More
    Mile 11:23 11:23 44.89% More
    5k 37:59 12:13 45.91% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:19 10:19 49.52
    5km 34:19 11:03 50.81
    5M 56:49 11:22 50.21
    10km 1:11:33 11:31 49.96
    10M 1:58:28 11:51 50.09
    Half 2:37:44 12:02 49.51
    20M 4:07:00 12:21 50.11
    Mara 5:28:51 12:33 50.18

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