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Thu 31st Oct 2024 at 6:31pm by Sprout

Run > General
  • Time
    46:54
  • Miles
    4.86
  • Min/mi
    9:39
  • WAVA
    50.05
  • Stride(cm)
    100
  • Cals
    626
  • Watts
    352
  • Cadence
    167
  • BPM
    123
  • %MHR
    67.8
  • B/mi
    1191
  • Asc(m)
    16
  • Surface
    Road

Notes & Comments

1) 0.96mi - 9:19(9:40/mi) 106/121bpm [1025b/mi] 115cal 325/431W
2) 1.25mi - 10:20(8:16/mi) 128/135bpm [1059b/mi] 153cal 377/405W
3) 0.07mi - 3:13(43:34/mi) 91/130bpm [3965b/mi] 15cal 48/340W
4) 0.08mi - 31(6:22/mi) 102/111bpm [650b/mi] 6cal 481/584W
5) 0.02mi - 30(21:16/mi) 111/115bpm [2360b/mi] 5cal 192/503W
6) 0.08mi - 31(6:33/mi) 128/134bpm [838b/mi] 7cal 390/520W
7) 0.02mi - 32(24:08/mi) 133/137bpm [3209b/mi] 7cal 122/482W
8) 0.08mi - 34(6:42/mi) 133/137bpm [891b/mi] 8cal 398/505W
9) 0.01mi - 28(38:32/mi) 136/140bpm [5240b/mi] 7cal 57/510W
10) 0.09mi - 32(6:08/mi) 131/140bpm [804b/mi] 8cal 357/543W
11) 0.03mi - 31(19:48/mi) 138/143bpm [2732b/mi] 8cal 167/481W
12) 0.08mi - 30(6:14/mi) 125/131bpm [780b/mi] 6cal 449/601W
13) 0.03mi - 32(20:52/mi) 140/144bpm [2920b/mi] 8cal 159/559W
14) 0.08mi - 31(6:06/mi) 133/143bpm [811b/mi] 8cal 463/575W
15) 0.02mi - 31(21:13/mi) 141/146bpm [2992b/mi] 8cal 195/550W
16) 0.08mi - 30(6:21/mi) 134/141bpm [852b/mi] 7cal 426/553W
17) 0.03mi - 30(19:33/mi) 143/145bpm [2796b/mi] 8cal 189/510W
18) 0.08mi - 30(5:57/mi) 138/145bpm [822b/mi] 8cal 451/564W
19) 0.03mi - 32(18:33/mi) 145/149bpm [2690b/mi] 8cal 208/496W
20) 0.08mi - 31(6:14/mi) 138/146bpm [861b/mi] 8cal 468/634W
21) 0.02mi - 31(21:44/mi) 147/151bpm [3196b/mi] 8cal 152/559W
22) 0.08mi - 31(6:04/mi) 139/144bpm [844b/mi] 8cal 413/534W
23) 0.06mi - 1:44(27:52/mi) 117/148bpm [3261b/mi] 15cal 69/429W
24) 1.24mi - 9:57(8:03/mi) 139/145bpm [1119b/mi] 154cal 387/474W
25) 0.24mi - 2:34(10:53/mi) 115/142bpm [1252b/mi] 33cal 304/390W
9:19 10:20 3:13 31 30 31 32 34 28 32 31 30 32 31 31 30 30 30 32 31 31 31 1:44 9:57 2:34

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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.
0.96 19:08 19:08 +4 19:53 106 59-121 2107 167 0-178 327 0-431 7/3
2.21 29:28 10:20 8:16 128 73-135 1059 173 0-178 377 0-405 5/5
2.29 32:41 3:13 43:34 91 71-130 3964 47 0-170 50 0-340 1/6
2.37 33:12 31 6:24 101 88-111 646 181 170-188 474 262-584 1/0
2.39 33:42 30 21:04 111 104-115 2339 112 0-182 202 31-503 0/0
2.47 34:13 31 6:38 127 110-134 843 147 0-188 380 0-520 0/0
2.49 34:44 31 23:35 133 127-137 3135 76 0-184 134 0-489 0/0
2.57 35:18 34 6:46 132 126-137 894 158 0-188 386 0-505 1/0
2.59 35:46 28 38:19 136 130-140 5211 28 0-184 71 0-510 0/0
2.67 36:17 31 6:05 131 124-140 797 150 0-192 357 0-543 1/0
2.70 36:48 31 19:35 138 127-143 2703 111 0-180 177 48-482 0/1
2.78 37:18 30 6:14 125 123-131 780 154 0-190 437 0-601 1/0
2.80 37:50 32 20:55 139 131-144 2908 77 0-186 171 0-559 0/1
2.89 38:20 30 6:00 133 130-143 797 165 0-192 463 0-575 0/1
2.91 38:48 28 21:50 141 134-146 3079 112 0-184 209 0-550 0/1
2.99 39:19 31 6:28 134 130-141 866 153 0-192 399 0-553 1/0
3.01 39:49 30 21:32 143 140-145 3079 116 0-186 189 0-510 0/1
3.09 40:17 28 5:42 138 134-145 787 161 0-192 451 0-564 1/0
3.12 40:48 31 19:54 145 139-149 2886 143 92-186 208 71-496 0/1
3.20 41:18 30 6:04 138 134-146 837 157 0-192 468 0-634 1/0
3.22 41:48 30 23:42 147 140-151 3483 64 0-180 152 0-559 0/1
3.31 42:19 31 6:07 139 136-144 850 159 0-188 402 0-534 1/0
3.37 44:01 1:42 28:28 117 93-148 3331 66 0-182 69 0-429 0/2
4.60 53:57 9:56 8:02 139 102-145 1117 174 0-180 387 0-474 8/5
4.84 1:00:58 7:01 +2 29:57 115 87-142 3445 163 0-214 305 0-390 8/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    123 avge / 151 max Delete HR Trace

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 66.4 174 4.7 38:13 9:41
    Walk 19.2 96 0.2 13:10 1:19:53
    Still 3.8 - - 2:36 -
    Pause 10.5 - - 7:12 -

  • Power Distribution

    352W (634 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:55 7:44 43.49% More
    800m 3:55 7:52 50.39% More
    1km 4:54 7:53 52.46% More
    Mile 7:58 7:58 54.75% More
    5k 30:26 9:48 48.79% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:18 7:18 59.74
    5km 27:43 8:55 53.56
    5M 48:30 9:42 49.88
    10km 1:02:37 10:05 48.26
    10M 1:49:34 10:57 45.61
    Half 2:30:30 11:29 43.60
    20M 4:07:32 12:23 42.01
    Mara 5:40:02 12:59 40.78
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