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Fri 8th Nov 2024 at 7:27am by Sam Jelfs

Run > General
  • Time
    3:16:15
  • Miles
    13.12
  • Min/mi
    14:57
  • WAVA
    30.30
  • Stride(cm)
    70
  • Cals
    2011
  • Watts
    289
  • Cadence
    154
  • BPM
    128
  • %MHR
    74.6
  • B/mi
    1909
  • Asc(m)
    482
  • Hillscore
    44
  • Surface
    Road

Notes & Comments

1) 1km - 5:41(5:41/km) 125/138bpm [710b/km] 76cal 321/363W
2) 1km - 5:56(5:56/km) 134/140bpm [794b/km] 84cal 322/372W
3) 1km - 5:38(5:38/km) 136/140bpm [766b/km] 80cal 350/409W
4) 1km - 5:41(5:41/km) 139/145bpm [790b/km] 83cal 363/502W
5) 1km - 6:32(6:32/km) 140/153bpm [916b/km] 94cal 297/530W
6) 1km - 10:44(10:44/km) 131/152bpm [1406b/km] 116cal 213/476W
7) 1km - 17:10(17:10/km) 124/142bpm [2128b/km] 143cal 113/481W
8) 1km - 9:36(9:36/km) 124/144bpm [1191b/km] 87cal 174/486W
9) 1km - 14:37(14:37/km) 111/132bpm [1623b/km] 79cal 84/339W
10) 1km - 40:01(40:01/km) 120/148bpm [4803b/km] 305cal 16/405W
11) 1km - 15:12(15:12/km) 118/146bpm [1794b/km] 103cal 61/291W
12) 1km - 9:16(9:16/km) 113/130bpm [1047b/km] 57cal 123/313W
13) 1km - 5:33(5:33/km) 127/137bpm [704b/km] 68cal 326/386W
14) 1km - 5:13(5:13/km) 140/143bpm [731b/km] 75cal 371/383W
15) 1km - 5:18(5:18/km) 142/145bpm [752b/km] 77cal 364/399W
16) 1km - 5:34(5:34/km) 143/146bpm [795b/km] 82cal 348/411W
17) 1km - 5:58(5:58/km) 137/148bpm [817b/km] 78cal 321/507W
18) 1km - 5:34(5:34/km) 148/158bpm [823b/km] 82cal 356/493W
19) 1km - 5:28(5:28/km) 142/150bpm [775b/km] 76cal 340/466W
20) 1km - 5:30(5:30/km) 143/151bpm [786b/km] 77cal 341/386W
21) 1km - 5:27(5:27/km) 147/150bpm [801b/km] 80cal 346/364W
22) 0.11km - 37(5:30/km) 147/148bpm [808b/km] 9cal 341/353W
5:41 5:56 5:38 5:41 6:32 10:44 17:10 9:36 14:37 40:01 15:12 9:16 5:33 5:13 5:18 5:34 5:58 5:34 5:28 5:30 5:27 37

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.
0.50 4:35 4:35 9:10 123 84-133 1128 167 142-174 324 227-363 10/8
1.00 9:10 4:35 9:09 134 126-138 1227 168 166-174 337 323-372 13/4
1.50 13:57 4:47 9:34 134 121-140 1282 166 122-172 331 181-393 28/6
2.00 18:31 4:34 9:08 138 134-142 1260 170 166-174 353 298-409 50/4
2.50 23:03 4:32 9:05 138 132-145 1253 170 164-174 366 315-502 76/0
3.00 27:24 4:21 8:42 136 132-140 1183 171 168-174 352 318-457 77/0
3.50 37:21 9:56 +54 19:53 137 117-153 2723 119 94-230 292 40-530 53/7
4.00 49:06 11:45 +20 23:31 130 120-142 3056 112 80-148 246 46-481 45/20
4.50 1:03:31 14:25 +2:26 28:49 121 105-144 3488 127 80-218 231 13-486 22/5
5.00 1:11:17 7:47 15:34 120 100-134 1867 141 80-168 232 38-398 4/63
5.50 1:23:16 11:59 23:58 111 97-132 2660 138 86-238 194 30-339 19/3
6.00 1:47:54 24:37 +2:16 49:15 120 96-139 5910 117 80-208 173 24-405 48/2
6.50 2:17:25 29:32 +2:17 59:03 119 100-148 7027 127 34-160 122 24-355 25/16
7.00 2:28:07 10:41 21:23 118 106-134 2523 139 80-224 127 33-266 5/34
7.50 2:35:59 7:52 +1:18 15:44 112 96-124 1762 156 94-184 156 22-313 4/25
8.00 2:41:43 5:44 +1:15 11:29 126 109-135 1447 168 162-174 333 238-386 11/21
8.50 2:45:54 4:10 8:21 138 132-143 1152 171 168-174 370 358-378 16/75
9.00 2:50:08 4:14 8:29 142 139-145 1204 171 168-176 369 331-399 9/65
9.50 2:54:28 4:20 8:41 142 138-145 1232 172 168-176 359 339-379 5/66
10.00 2:59:30 5:02 +28 10:04 143 128-146 1439 170 120-176 351 142-411 3/93
10.50 3:04:34 5:04 +18 10:07 136 125-144 1376 168 106-204 331 12-452 5/8
11.00 3:09:06 4:32 9:05 148 138-158 1344 168 158-172 364 305-507 5/7
11.50 3:15:22 6:16 +1:47 12:31 142 121-149 1778 169 106-174 347 110-466 12/14
12.00 3:20:39 5:17 +58 10:33 146 121-151 1541 171 158-174 341 171-386 24/5
12.50 3:25:05 4:27 8:54 142 121-147 1263 169 160-176 338 327-363 7/21
13.00 3:29:29 4:23 8:47 147 145-150 1290 171 166-176 347 330-364 3/10
13.12 3:30:32 1:03 9:04 147 145-148 1333 170 168-172 345 336-353 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    128 avge / 158 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    281 8.5% 21:34
    84 7.3% 27:49
    24 22.3% 1:20:19
    20 2.1% 9:03
    16 2.3% 9:11
    14 6.2% 9:43

  • Cadence Distribution

    154 avge / 238 max Stride Length: 70cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 56.6 166 11.4 1:53:54 11:00
    Walk 19.5 112 1.7 43:22 25:58
    Still 18.5 - - 41:15 -
    Pause 5.4 - - 12:02 -

  • Power Distribution

    289W (530 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:03 8:15 37.25% More
    800m 4:08 8:20 42.40% More
    1km 5:12 8:22 44.18% More
    Mile 8:25 8:25 47.00% More
    5k 28:17 9:06 47.48% More
    5 miles 47:43 9:33 45.69% More
    10k 1:04:10 10:20 42.40% More
    10 miles 2:59:30 17:57 25.02% More
    Half 3:30:20 16:03 28.23% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 12:49 12:49 30.84
    5km 42:37 13:43 31.52
    5M 1:10:35 14:07 30.89
    10km 1:28:52 14:18 30.61
    10M 2:27:10 14:43 30.52
    Half 3:15:56 14:57 30.08
    20M 5:06:50 15:21 30.43
    Mara 6:48:30 15:35 30.48
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