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Sun 3rd Nov 2024 at 10:32am by DocM

Run > Cross Country
  • Time
    40:46
  • Miles
    4.74
  • Min/mi
    8:36
  • Pacing
    90.6%
  • WAVA
    66.05
  • Stride(cm)
    100
  • Cals
    405
  • Watts
    229
  • Cadence
    187
  • BPM
    153
  • %MHR
    90.2
  • B/mi
    1319
  • Asc(m)
    129
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

1) 1km - 5:37(5:37/km) 137/152bpm [770b/km] 50cal 204/237W
2) 1km - 5:25(5:25/km) 152/156bpm [824b/km] 53cal 223/314W
3) 1km - 5:40(5:40/km) 155/159bpm [879b/km] 57cal 241/313W
4) 1km - 5:03(5:03/km) 153/157bpm [772b/km] 50cal 231/294W
5) 1km - 5:21(5:21/km) 154/163bpm [824b/km] 53cal 222/287W
6) 1km - 5:19(5:19/km) 160/164bpm [851b/km] 55cal 242/326W
7) 1km - 4:54(4:54/km) 156/160bpm [765b/km] 50cal 218/281W
8) 0.63km - 3:26(5:26/km) 163/167bpm [886b/km] 37cal 253/312W
5:37 5:25 5:40 5:03 5:21 5:19 4:54 3:26

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.
0.25 2:30 2:30 10:00 123 63-146 1231 187 174-194 212 115-227 8/0
0.50 4:35 2:04 8:18 148 146-150 1228 186 178-192 201 174-220 1/16
0.75 6:49 2:15 8:59 151 150-153 1356 186 94-194 237 125-314 8/7
1.00 9:04 2:15 9:00 154 152-156 1385 185 182-190 233 202-282 12/1
1.25 11:06 2:02 8:09 151 149-153 1230 186 182-192 195 171-247 0/21
1.50 13:29 2:23 9:32 153 151-155 1459 186 182-190 249 189-302 17/0
1.75 15:44 2:14 8:58 157 151-159 1408 187 180-192 242 167-313 14/4
2.00 17:47 2:04 8:14 154 150-159 1268 187 180-192 214 172-237 5/5
2.25 19:51 2:04 8:15 154 151-157 1272 188 184-194 242 205-294 5/6
2.50 21:51 2:00 8:01 152 149-155 1218 187 184-192 231 203-265 3/7
2.75 23:49 1:57 7:49 146 143-149 1141 187 182-196 191 161-241 0/24
3.00 26:11 2:23 9:31 157 150-162 1493 187 180-194 250 221-287 15/0
3.25 28:24 2:13 8:50 161 156-164 1423 189 182-194 241 167-326 15/4
3.50 30:31 2:07 8:27 161 158-164 1361 186 184-190 230 193-254 8/2
3.75 32:35 2:04 8:16 159 157-160 1314 187 182-192 240 183-298 5/7
4.00 34:37 2:03 8:11 159 157-160 1301 188 182-192 229 204-257 2/7
4.25 36:31 1:54 7:36 155 151-158 1178 186 182-190 198 174-218 0/24
4.50 38:34 2:02 8:10 157 150-161 1282 191 184-196 234 194-281 6/3
4.74 40:47 2:13 9:06 165 161-167 1502 189 182-194 265 220-312 19/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    153 avge / 167 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    21 5.0% 9:04
    21 3.9% 9:15
    19 5.1% 9:33
    19 4.3% 9:31
    16 3.4% 8:56
    16 3.2% 8:57

  • Cadence Distribution

    187 avge / 196 max Stride Length: 100cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 187 4.7 40:43 8:35
    Walk 0.1 94 0 2 8:39
    Still 0.1 - - 2 -

  • Power Distribution

    229W (326 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:53 7:33 55.10% More
    800m 3:52 7:47 60.11% More
    1km 4:53 7:51 61.78% More
    Mile 8:01 8:01 63.34% More
    5k 26:02 8:23 67.49% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:17 7:17 69.70
    5km 25:33 8:13 68.76
    5M 43:15 8:39 65.75
    10km 55:00 8:51 64.37
    10M 1:33:06 9:19 62.87
    Half 2:05:31 9:35 61.81
    20M 3:20:26 10:01 59.61
    Mara 4:30:13 10:19 57.91
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