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Sat 9th Nov 2024 at 10:34am by Cole Runnings UK

Run > General
  • Time
    36:06
  • Miles
    4.37
  • Min/mi
    8:16
  • Pacing
    95.5%
  • WAVA
    55.25
  • Stride(cm)
    113
  • Cals
    516
  • Watts
    354
  • Cadence
    172
  • BPM
    144
  • %MHR
    80.3
  • B/mi
    1187
  • Asc(m)
    48
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

1) 0.62mi - 5:22(8:39/mi) 125/135bpm [1080b/mi] 69cal 332/378W
2) 0.62mi - 5:01(8:05/mi) 135/139bpm [1091b/mi] 71cal 352/380W
3) 0.62mi - 4:56(7:56/mi) 134/139bpm [1063b/mi] 69cal 378/455W
4) 0.62mi - 5:11(8:20/mi) 149/156bpm [1241b/mi] 76cal 361/459W
5) 0.62mi - 5:07(8:14/mi) 152/160bpm [1252b/mi] 75cal 349/492W
6) 0.62mi - 5:04(8:09/mi) 155/160bpm [1262b/mi] 76cal 356/382W
7) 0.62mi - 5:07(8:14/mi) 155/156bpm [1277b/mi] 76cal 345/467W
8) 0.02mi - 19(14:12/mi) 153/153bpm [2173b/mi] 4cal 306/373W
5:22 5:01 4:56 5:11 5:07 5:04 5:07 19

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.
0.13 1:04 1:04 8:33 103 65-123 880 173 170-176 350 276-378 1/1
0.25 2:08 1:03 8:27 126 123-127 1066 174 172-176 353 341-360 1/1
0.38 3:13 1:05 8:40 130 128-132 1127 174 172-176 336 330-343 0/0
0.50 4:17 1:05 8:40 134 132-135 1160 174 170-176 327 324-334 0/1
0.63 5:23 1:06 8:48 134 132-134 1179 172 168-176 332 315-344 1/0
0.75 6:26 1:03 8:21 134 133-134 1118 171 168-172 325 317-341 0/2
0.88 7:28 1:01 8:12 133 132-134 1091 173 168-176 350 342-357 1/1
1.00 8:27 1:00 8:00 136 134-137 1087 175 174-176 358 354-363 0/0
1.13 9:27 59 7:53 137 136-138 1079 176 174-178 363 357-367 2/1
1.25 10:26 1:00 7:58 138 137-139 1100 173 170-176 369 358-380 1/1
1.38 11:27 1:01 8:07 135 134-138 1095 172 168-174 377 365-384 2/0
1.50 12:27 1:00 7:58 134 133-136 1067 173 170-176 360 338-376 0/1
1.63 13:23 56 7:26 133 133-134 988 175 172-176 347 317-381 0/3
1.75 14:22 59 7:55 134 133-135 1060 172 170-174 398 379-434 3/0
1.88 15:25 1:03 8:21 135 133-135 1126 170 166-174 408 374-455 5/0
2.00 16:29 1:04 8:31 136 134-144 1159 169 166-172 373 346-403 3/0
2.13 17:27 59 7:49 150 145-152 1173 172 162-176 347 325-383 0/2
2.25 18:29 1:02 8:14 153 152-154 1260 172 166-176 377 323-459 4/1
2.38 19:33 1:04 8:33 154 154-155 1316 170 166-174 365 336-413 2/0
2.50 20:36 1:03 8:23 155 154-156 1301 172 170-174 337 314-355 1/1
2.63 21:37 1:01 8:10 152 149-156 1241 172 170-176 316 299-326 0/5
2.75 22:36 59 7:51 148 147-149 1161 174 172-176 298 278-345 1/8
2.88 23:42 1:06 8:46 148 145-154 1298 168 164-172 418 349-492 6/0
3.00 24:44 1:02 8:18 154 153-155 1279 170 166-172 362 340-381 3/0
3.13 25:46 1:02 8:12 157 155-160 1288 172 168-174 348 335-364 2/1
3.25 26:48 1:02 8:17 158 157-160 1310 171 170-172 364 352-375 2/0
3.38 27:50 1:02 8:20 158 157-158 1316 172 168-176 358 346-370 2/0
3.50 28:50 1:00 7:56 158 155-159 1254 173 168-176 360 346-374 2/2
3.63 29:50 1:00 8:00 152 151-155 1216 174 172-176 344 315-382 1/4
3.75 30:51 1:01 8:08 150 149-152 1221 174 172-176 351 339-378 1/1
3.88 31:52 1:01 8:06 155 153-156 1256 173 170-176 356 284-431 2/4
4.00 32:54 1:02 8:18 156 155-156 1296 172 168-174 375 292-467 4/3
4.13 33:52 58 7:44 156 154-156 1205 174 172-176 296 280-316 0/7
4.25 34:56 1:05 8:36 154 152-155 1325 171 166-176 387 321-426 5/1
4.37 36:06 1:10 9:33 154 153-155 1471 167 106-176 306 212-381 3/5

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 160 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    17 1.4% 8:20
    12 1.7% 8:14

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 172 4.4 36:02 8:15
    Walk 0.1 110 0 3 43:04
    Still 0.0 - - 1 -

  • Power Distribution

    354W (492 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:54 7:37 42.13% More
    800m 3:53 7:49 47.73% More
    1km 4:53 7:52 49.59% More
    Mile 7:55 7:55 52.16% More
    5k 25:15 8:08 55.65% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:34 7:34 54.60
    5km 25:09 8:06 55.86
    5M 41:38 8:20 54.86
    10km 52:26 8:26 54.37
    10M 1:26:49 8:41 54.23
    Half 1:55:35 8:49 53.46
    20M 3:01:00 9:03 54.09
    Mara 4:00:59 9:12 54.18
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