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Fri 8th Nov 2024 at 6:07pm by TazAdamsUK

Run > General
  • Time
    30:34
  • Miles
    4.00
  • Min/mi
    7:39
  • Pacing
    91.4%
  • WAVA
    56.47
  • Stride(cm)
    131
  • Cals
    485
  • Watts
    426
  • Cadence
    160
  • BPM
    166
  • %MHR
    87.4
  • B/mi
    1270
  • Asc(m)
    18
  • Surface
    Road

Notes & Comments

1) 0.62mi - 4:57(7:59/mi) 149/159bpm [1189b/mi] 73cal 399/459W
2) 0.62mi - 4:50(7:47/mi) 162/168bpm [1260b/mi] 75cal 405/439W
3) 0.62mi - 4:43(7:35/mi) 164/170bpm [1245b/mi] 73cal 403/437W
4) 0.62mi - 4:42(7:35/mi) 171/173bpm [1296b/mi] 76cal 438/485W
5) 0.62mi - 4:40(7:30/mi) 172/176bpm [1291b/mi] 76cal 451/533W
6) 0.62mi - 4:41(7:32/mi) 176/176bpm [1325b/mi] 78cal 442/464W
7) 0.27mi - 2:01(7:20/mi) 177/179bpm [1297b/mi] 34cal 443/507W
4:57 4:50 4:43 4:42 4:40 4:41 2:01

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Multigraph

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  • Elev
  • Cadence
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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.
0.13 1:00 1:00 8:02 137 131-141 1100 161 154-164 367 88-411 1/2
0.25 2:00 1:00 8:01 146 141-152 1171 161 160-164 411 399-421 2/1
0.38 3:00 59 7:54 155 152-159 1225 160 156-162 421 383-459 2/1
0.50 4:00 1:00 8:02 155 153-157 1245 160 156-164 395 376-419 2/2
0.63 5:00 1:00 7:59 154 152-158 1228 160 158-164 409 383-435 2/0
0.75 5:56 57 7:33 159 157-164 1201 161 160-162 384 373-402 0/2
0.88 6:56 1:00 7:57 161 159-163 1279 160 152-164 399 373-416 0/1
1.00 7:53 58 7:40 159 156-163 1220 160 158-162 408 396-422 2/2
1.13 8:52 59 7:51 166 163-167 1303 160 158-162 410 401-424 1/1
1.25 9:51 59 7:51 167 165-168 1312 160 154-166 429 419-439 2/0
1.38 10:50 59 7:53 166 161-168 1310 160 150-162 385 346-425 1/1
1.50 11:46 56 7:25 163 162-166 1210 160 158-162 385 365-395 0/5
1.63 12:42 56 7:31 163 161-165 1224 161 158-162 410 396-419 0/3
1.75 13:39 57 7:33 159 156-166 1200 160 158-162 410 403-419 0/2
1.88 14:36 56 7:32 168 166-170 1265 161 160-164 426 412-437 1/1
2.00 15:33 58 7:41 168 167-169 1290 159 156-162 423 411-428 1/1
2.13 16:30 57 7:33 171 169-172 1290 161 154-164 430 422-449 1/1
2.25 17:25 56 7:26 171 170-172 1271 161 160-164 434 422-444 1/1
2.38 18:22 56 7:31 171 171-172 1286 161 160-164 443 425-468 1/1
2.50 19:19 58 7:40 172 172-173 1320 161 158-162 466 447-485 2/1
2.63 20:17 57 7:40 173 172-174 1325 160 158-162 470 444-514 2/0
2.75 21:14 57 7:39 175 174-176 1340 160 158-162 488 471-501 4/0
2.88 22:28 1:13 +17 9:46 168 159-175 1642 164 158-176 450 392-533 1/3
3.00 23:23 55 7:22 169 166-172 1245 161 158-162 451 445-457 0/2
3.13 24:17 55 7:16 174 172-175 1265 161 160-162 457 445-467 0/1
3.25 25:13 56 7:27 175 175-176 1305 160 158-162 451 442-463 1/1
3.38 26:09 56 7:25 175 175-176 1298 160 158-162 453 435-463 1/1
3.50 27:06 57 7:38 176 175-176 1344 159 158-162 433 409-457 1/1
3.63 28:02 56 7:26 176 176-176 1309 159 158-160 420 410-444 1/1
3.75 29:01 59 7:50 176 176-176 1380 159 156-162 447 398-464 2/1
3.88 29:54 54 7:09 176 176-176 1258 160 156-162 419 393-453 0/1
4.00 30:50 55 7:21 178 176-179 1309 161 160-162 472 442-507 3/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    166 avge / 179 max Delete HR Trace

  • Cadence Distribution

    160 avge / 176 max Stride Length: 131cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.1 160 4 30:33 7:42
    Pause 0.9 - - 17 -

  • Power Distribution

    426W (533 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:47 7:11 42.50% More
    800m 3:37 7:16 48.13% More
    1km 4:32 7:18 50.20% More
    Mile 7:25 7:25 52.87% More
    5k 23:45 7:39 56.16% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:35 6:35 59.61
    5km 23:06 7:26 57.73
    5M 39:08 7:50 55.31
    10km 49:47 8:01 54.29
    10M 1:24:18 8:26 52.95
    Half 1:53:40 8:41 51.54
    20M 3:01:36 9:05 51.12
    Mara 4:04:52 9:21 50.55

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