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Fri 1st Nov 2024 at 4:49pm by rupert bear

Run > Run-Walk
  • Time
    40:11
  • Miles
    4.11
  • Min/mi
    9:47
  • Pacing
    80.2%
  • WAVA
    57.42
  • Stride(cm)
    97
  • Cals
    416
  • Cadence
    169
  • BPM
    134
  • %MHR
    84.7
  • B/mi
    1308
  • Asc(m)
    148
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

15x30sec walk breaks
Runs
3x30sec
4x1min
2x1.5min
2x2min
3x3.5 min
2x4min
1x5min

1) 0.06mi - 32(9:04/mi) 113/124bpm [1025b/mi] 4cal 6.61/6.53mph
2) 0.03mi - 29(16:21/mi) 119/126bpm [1947b/mi] 4cal 3.67/5.72mph
3) 0.05mi - 30(10:16/mi) 117/126bpm [1202b/mi] 4cal 5.84/6.03mph
4) 0.03mi - 30(15:38/mi) 126/130bpm [1970b/mi] 5cal 3.84/6.05mph
5) 0.05mi - 31(9:42/mi) 117/125bpm [1135b/mi] 4cal 6.18/6.59mph
6) 0.03mi - 31(18:19/mi) 124/129bpm [2272b/mi] 5cal 3.27/6.59mph
7) 0.11mi - 59(9:11/mi) 129/140bpm [1185b/mi] 10cal 6.53/6.7mph
8) 0.03mi - 29(17:35/mi) 138/142bpm [2425b/mi] 5cal 3.41/6.7mph
9) 0.11mi - 1:02(9:12/mi) 137/142bpm [1261b/mi] 12cal 6.52/6.87mph
10) 0.03mi - 28(18:26/mi) 141/146bpm [2599b/mi] 5cal 3.25/6.68mph
11) 0.11mi - 1:02(9:19/mi) 137/144bpm [1276b/mi] 12cal 6.44/6.68mph
12) 0.03mi - 28(15:38/mi) 139/144bpm [2173b/mi] 5cal 3.84/6.45mph
13) 0.1mi - 1:00(9:30/mi) 132/144bpm [1254b/mi] 11cal 6.32/6.72mph
14) 0.03mi - 29(15:06/mi) 142/146bpm [2145b/mi] 5cal 3.97/6.45mph
15) 0.17mi - 1:32(9:14/mi) 140/152bpm [1292b/mi] 18cal 6.5/6.64mph
16) 0.03mi - 29(15:14/mi) 147/150bpm [2240b/mi] 6cal 3.94/6.57mph
17) 0.17mi - 1:31(9:05/mi) 144/156bpm [1308b/mi] 18cal 6.61/6.62mph
18) 0.03mi - 29(14:22/mi) 146/154bpm [2096b/mi] 5cal 4.18/6.62mph
19) 0.23mi - 2:03(9:02/mi) 146/156bpm [1318b/mi] 25cal 6.64/6.89mph
20) 0.03mi - 27(15:43/mi) 146/152bpm [2294b/mi] 5cal 3.82/6.72mph
21) 0.21mi - 2:00(9:20/mi) 145/151bpm [1353b/mi] 24cal 6.43/6.87mph
22) 0.03mi - 31(15:03/mi) 146/151bpm [2196b/mi] 6cal 3.99/6.16mph
23) 0.45mi - 3:58(8:50/mi) 139/146bpm [1227b/mi] 45cal 6.8/7.01mph
24) 0.03mi - 31(16:36/mi) 146/150bpm [2424b/mi] 6cal 3.61/6.74mph
25) 0.4mi - 3:33(8:51/mi) 133/145bpm [1177b/mi] 38cal 6.78/7.18mph
26) 0.03mi - 27(15:52/mi) 129/131bpm [2046b/mi] 4cal 3.78/6.66mph
27) 0.39mi - 3:29(9:03/mi) 122/131bpm [1104b/mi] 28cal 6.63/7.12mph
28) 0.03mi - 33(16:17/mi) 122/129bpm [1987b/mi] 4cal 3.68/6.53mph
29) 0.44mi - 3:58(8:57/mi) 125/133bpm [1119b/mi] 34cal 6.7/7.01mph
30) 0.02mi - 28(18:54/mi) 129/133bpm [2438b/mi] 4cal 3.17/6.87mph
31) 0.61mi - 5:10(8:29/mi) 134/143bpm [1137b/mi] 55cal 7.07/7.49mph
32 29 30 30 31 31 59 29 1:02 28 1:02 28 1:00 29 1:32 29 1:31 29 2:03 27 2:00 31 3:58 31 3:33 27 3:29 33 3:58 28 5:10

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.06 34 34 +1 9:32 112 103-124 1067 144 0-178 0/10
0.09 1:02 28 16:55 119 113-125 2014 131 114-178 0/2
0.14 1:31 29 10:04 119 111-127 1197 169 116-176 2/2
0.17 2:00 29 16:14 125 118-130 2029 143 118-174 2/2
0.22 2:30 29 9:24 118 114-125 1109 154 118-176 5/2
0.24 3:00 31 19:02 123 117-129 2342 136 114-174 0/5
0.35 3:58 58 9:05 128 115-140 1163 173 122-180 7/4
0.38 4:26 28 17:45 138 132-142 2450 143 118-178 0/4
0.49 5:28 1:02 9:13 136 127-142 1253 169 118-178 2/2
0.51 5:54 26 18:38 141 137-146 2628 130 116-176 3/1
0.62 6:55 1:01 9:20 138 132-144 1287 171 120-182 19/1
0.65 7:22 27 15:50 138 128-144 2185 140 118-180 1/6
0.75 8:21 59 9:28 134 126-143 1269 167 122-180 0/5
0.78 8:49 28 15:28 141 137-146 2182 132 40-178 0/5
0.95 10:20 1:31 9:09 141 133-152 1289 166 0-180 6/4
0.98 10:48 28 15:53 147 142-150 2334 145 120-180 0/3
1.15 12:18 1:30 9:01 144 136-156 1298 174 122-184 7/4
1.18 12:46 28 14:39 144 136-154 2108 160 122-180 2/2
1.40 14:49 2:03 9:02 147 136-155 1327 178 122-182 11/9
1.43 15:14 25 16:12 146 142-151 2366 121 0-180 1/2
1.64 17:13 1:59 9:18 145 137-151 1348 178 122-186 11/13
1.68 17:43 30 15:46 144 137-150 2270 151 120-180 1/1
2.12 22:26 4:42 +1 10:28 138 131-145 1445 173 0-186 17/22
2.15 22:56 30 16:42 145 144-148 2422 135 114-180 1/3
2.56 26:28 3:32 8:49 132 125-144 1163 178 118-184 22/18
2.58 26:55 27 16:51 127 119-131 2139 128 0-182 3/1
2.97 30:23 3:28 9:00 122 115-131 1099 179 122-186 22/23
3.00 31:00 37 +1 19:26 123 116-128 2391 117 0-182 0/5
3.44 34:57 3:57 8:55 125 112-133 1115 178 118-184 22/20
3.46 35:24 27 19:41 128 124-133 2519 118 0-182 1/3
4.07 40:35 5:11 +1 8:31 134 119-143 1141 181 118-188 21/20

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 156 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    20 5.0% 10:26
    10 5.0% 14:42
    10 8.0% 8:34

  • Cadence Distribution

    169 avge / 188 max Stride Length: 97cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 83.1 180 3.8 33:59 9:16
    Walk 14.8 118 0.4 6:13 17:17
    Still 0.1 - - 2 -
    Pause 2.0 - - 50 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:03 8:15 47.20% More
    800m 4:12 8:27 54.37% More
    1km 5:29 8:50 54.23% More
    Mile 8:56 8:56 56.59% More
    5k 29:56 9:38 57.60% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:51 8:51 57.08
    5km 29:47 9:35 57.88
    5M 49:34 9:55 56.97
    10km 1:02:32 10:04 56.58
    10M 1:44:03 10:24 56.44
    Half 2:18:54 10:36 55.64
    20M 3:38:27 10:55 56.06
    Mara 4:51:37 11:08 56.00
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