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Thu 7th Nov 2024 at 6:26pm by rupert bear

Run > General
  • Time
    40:03
  • Miles
    4.16
  • Min/mi
    9:38
  • Pacing
    84.9%
  • WAVA
    58.34
  • Stride(cm)
    94
  • Cals
    374
  • Cadence
    177
  • BPM
    120
  • %MHR
    76.2
  • B/mi
    1159
  • Asc(m)
    98
  • Surface
    Road

Notes & Comments

Thursday Beach Tempo 40mins

12 x30sec walk breaks

1) 0.16mi - 1:33(9:54/mi) 92/118bpm [911b/mi] 9cal 6.06/6.53mph
2) 0.03mi - 29(15:48/mi) 101/107bpm [1596b/mi] 3cal 3.8/6.14mph
3) 0.1mi - 59(10:06/mi) 99/104bpm [1000b/mi] 7cal 5.94/6.1mph
4) 0.03mi - 30(16:11/mi) 103/109bpm [1666b/mi] 4cal 3.71/5.91mph
5) 0.16mi - 1:31(9:44/mi) 100/111bpm [974b/mi] 11cal 6.16/6.28mph
6) 0.03mi - 29(17:02/mi) 101/102bpm [1721b/mi] 3cal 3.52/6.28mph
7) 0.16mi - 1:31(9:35/mi) 105/112bpm [1006b/mi] 11cal 6.26/6.49mph
8) 0.03mi - 29(16:33/mi) 102/105bpm [1688b/mi] 3cal 3.62/6.37mph
9) 0.22mi - 2:01(9:12/mi) 104/109bpm [957b/mi] 15cal 6.52/6.7mph
10) 0.03mi - 29(16:51/mi) 104/108bpm [1752b/mi] 3cal 3.56/6.68mph
11) 0.28mi - 2:32(9:11/mi) 105/111bpm [965b/mi] 18cal 6.53/6.89mph
12) 0.03mi - 29(15:48/mi) 105/106bpm [1660b/mi] 3cal 3.8/6.53mph
13) 0.26mi - 2:30(9:29/mi) 112/122bpm [1062b/mi] 21cal 6.33/6.43mph
14) 0.04mi - 37(17:19/mi) 115/116bpm [1992b/mi] 4cal 3.46/6.41mph
15) 0.26mi - 2:25(9:07/mi) 119/128bpm [1084b/mi] 22cal 6.59/7.51mph
16) 0.03mi - 29(16:31/mi) 121/128bpm [1998b/mi] 4cal 3.63/6.64mph
17) 0.33mi - 3:00(9:01/mi) 126/134bpm [1136b/mi] 31cal 6.66/7.87mph
18) 0.03mi - 29(14:01/mi) 130/134bpm [1823b/mi] 5cal 4.28/6.78mph
19) 0.45mi - 3:44(8:18/mi) 135/143bpm [1120b/mi] 42cal 7.23/7.53mph
20) 0.03mi - 33(17:16/mi) 136/142bpm [2348b/mi] 6cal 3.48/7.06mph
21) 0.49mi - 4:14(8:40/mi) 135/143bpm [1170b/mi] 47cal 6.93/7.35mph
22) 0.03mi - 29(16:17/mi) 138/141bpm [2247b/mi] 5cal 3.69/6.91mph
23) 0.52mi - 4:32(8:42/mi) 139/143bpm [1210b/mi] 52cal 6.89/7.39mph
24) 0.03mi - 28(17:12/mi) 137/139bpm [2356b/mi] 5cal 3.49/6.47mph
25) 0.41mi - 3:31(8:38/mi) 138/143bpm [1191b/mi] 40cal 6.95/7.08mph
26) 0mi - 1(2:49/mi) 142/142bpm [400b/mi] 21.28/6.62mph
1:33 29 59 30 1:31 29 1:31 29 2:01 29 2:32 29 2:30 37 2:25 29 3:00 29 3:44 33 4:14 29 4:32 28 3:31 1

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.
0.16 1:32 1:32 9:48 94 55-118 922 170 0-182 0/8
0.19 2:01 29 16:24 101 94-107 1657 127 0-180 0/1
0.28 2:58 57 9:53 100 94-104 988 179 176-182 9/3
0.31 3:27 29 16:37 102 95-109 1695 149 120-178 3/0
0.47 4:57 1:30 9:42 100 89-110 971 174 122-182 3/3
0.49 5:25 28 17:31 100 96-102 1751 141 0-180 1/1
0.65 6:55 1:30 9:30 105 102-112 997 179 118-186 8/5
0.68 7:23 28 17:02 102 99-105 1738 141 120-180 2/1
0.89 9:23 2:00 9:11 103 95-108 947 178 122-198 10/9
0.92 9:50 28 17:02 104 100-108 1772 154 122-184 1/3
1.20 12:22 2:32 9:13 105 94-111 967 179 122-186 9/6
1.23 12:50 28 16:24 105 103-106 1722 155 122-188 0/3
1.49 15:19 2:29 9:29 112 104-122 1061 181 124-188 10/7
1.52 15:54 35 17:30 114 112-116 1996 154 120-188 3/1
1.78 18:18 2:24 9:05 119 108-128 1081 183 126-188 5/9
1.81 18:46 28 17:09 120 113-128 2059 114 0-186 1/1
2.14 21:45 2:59 8:58 127 112-134 1139 178 0-186 10/7
2.18 22:14 29 14:01 131 128-134 1837 164 124-184 0/3
2.63 25:57 3:43 8:18 135 121-143 1120 180 0-190 13/10
2.66 26:29 32 17:39 136 128-142 2400 99 0-186 2/2
3.15 30:44 4:15 8:41 134 122-142 1163 183 122-194 11/15
3.17 31:12 28 16:43 137 135-140 2289 144 122-184 2/2
3.69 35:43 4:31 8:41 139 130-143 1207 181 0-190 13/18
3.72 36:11 28 16:54 137 134-139 2315 149 122-186 2/1
4.13 39:41 3:30 8:38 138 132-143 1190 183 126-190 20/16
4.13 39:42 1 +1 9:33 142 142-142 1355 183 182-184 0/0
4.13 39:42 0 +1 0 142 142-142 NAN 182 182-182 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    120 avge / 143 max Delete HR Trace

  • Cadence Distribution

    177 avge / 198 max Stride Length: 94cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 88.6 183 3.9 35:30 9:06
    Walk 11.4 122 0.3 4:33 17:26
    Still 0.0 - - 1 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:01 8:08 47.90% More
    800m 4:18 8:39 53.05% More
    1km 5:27 8:47 54.50% More
    Mile 8:52 8:52 57.00% More
    5k 28:56 9:19 59.59% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:43 8:43 57.95
    5km 29:18 9:26 58.84
    5M 48:46 9:45 57.91
    10km 1:01:32 9:54 57.50
    10M 1:42:22 10:14 57.37
    Half 2:16:40 10:26 56.55
    20M 3:34:55 10:45 56.98
    Mara 4:46:55 10:57 56.91
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