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Mon 11th Nov 2024 at 8:15am by Night..Nurse

Run > General
  • Time
    39:39
  • Miles
    4.01
  • Min/mi
    9:53
  • Pacing
    92.5%
  • WAVA
    62.20
  • Stride(cm)
    93
  • Cals
    387
  • Watts
    230
  • Cadence
    176
  • BPM
    133
  • %MHR
    71.3
  • B/mi
    1317
  • Asc(m)
    13
  • Surface
    Road

Notes & Comments

1) 1mi - 9:24(9:24/mi) 119/130bpm [1119b/mi] 85cal 217/308W
2) 1mi - 9:46(9:46/mi) 131/145bpm [1280b/mi] 96cal 248/282W
3) 1mi - 10:17(10:17/mi) 141/146bpm [1451b/mi] 103cal 227/269W
4) 1mi - 10:06(10:06/mi) 141/147bpm [1425b/mi] 102cal 220/253W
5) 0.01mi - 5(9:43/mi) 144/146bpm [1399b/mi] 1cal 206/207W
9:24 9:46 10:17 10:06 5

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 1:07 1:07 8:59 98 74-119 880 181 176-192 243 199-301 3/5
0.25 2:23 1:16 10:06 117 115-120 1182 174 170-178 224 178-308 2/7
0.38 3:49 1:26 +11 11:27 116 112-118 1327 175 172-178 212 181-264 2/4
0.50 5:00 1:11 9:28 119 116-120 1127 176 174-180 212 171-272 0/11
0.63 6:07 1:07 8:58 122 120-125 1093 176 176-178 221 196-253 0/6
0.75 7:15 1:07 8:59 126 125-127 1132 177 176-180 219 193-237 0/8
0.88 8:22 1:08 9:02 128 127-129 1157 178 176-180 219 213-230 0/5
1.00 9:35 1:13 9:44 129 128-130 1256 176 174-182 244 230-263 2/0
1.13 10:51 1:16 10:06 126 122-129 1273 175 174-176 259 249-279 2/0
1.25 12:07 1:16 10:05 122 121-123 1231 175 172-176 241 202-272 1/4
1.38 13:21 1:14 9:50 128 123-130 1259 176 172-180 250 213-267 1/0
1.50 14:33 1:12 9:39 129 128-130 1245 177 174-180 253 234-278 1/2
1.63 15:42 1:09 9:12 132 130-136 1214 177 172-180 256 244-279 1/3
1.75 16:55 1:13 9:43 132 129-136 1282 177 176-180 268 255-282 1/1
1.88 18:08 1:13 9:46 134 130-143 1309 176 174-180 236 218-271 2/1
2.00 19:22 1:14 9:50 142 138-145 1396 176 174-178 226 215-238 1/1
2.13 20:42 1:20 10:41 140 138-145 1496 169 120-180 224 113-244 1/2
2.25 22:02 1:20 10:41 141 140-142 1505 176 174-178 227 201-245 2/1
2.38 23:16 1:14 9:54 140 139-141 1385 175 172-176 222 208-249 0/2
2.50 24:31 1:15 10:02 139 138-141 1394 175 174-178 248 209-269 1/1
2.63 25:46 1:15 10:00 140 135-144 1399 177 174-182 234 213-251 1/1
2.75 27:05 1:18 10:28 139 137-141 1454 176 174-178 239 208-260 1/0
2.88 28:20 1:15 10:01 142 141-145 1423 177 176-178 210 203-225 1/1
3.00 29:45 1:25 +6 11:21 144 139-146 1634 173 122-178 224 61-259 1/1
3.13 30:59 1:14 9:51 141 140-142 1390 176 174-180 225 213-253 1/2
3.25 32:13 1:14 9:49 140 136-143 1375 177 174-180 224 212-246 1/1
3.38 33:31 1:18 10:26 139 136-142 1451 176 174-182 222 202-238 2/1
3.50 34:44 1:13 9:45 138 137-139 1344 177 174-180 220 201-249 1/1
3.63 35:58 1:14 9:55 139 137-143 1378 176 172-178 229 208-253 1/2
3.75 37:14 1:15 10:02 144 143-147 1444 176 172-178 224 216-242 1/1
3.88 38:33 1:20 10:37 146 143-147 1550 173 170-176 207 184-226 1/3
4.00 39:52 1:18 10:27 142 142-144 1485 175 174-176 209 203-218 1/1
4.01 39:57 5 11:54 144 144-146 1714 176 176-176 206 206-207 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 147 max Delete HR Trace

  • Cadence Distribution

    176 avge / 192 max Stride Length: 93cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.6 176 4 39:24 9:57
    Walk 0.6 123 0 14 13:32
    Still 0.1 - - 2 -
    Pause 0.7 - - 17 -

  • Power Distribution

    230W (308 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:13 8:56 48.72% More
    800m 4:29 9:01 56.38% More
    1km 5:42 9:10 57.32% More
    Mile 9:29 9:29 57.20% More
    5k 30:42 9:53 61.75% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:58 8:58 60.51
    5km 30:11 9:43 62.81
    5M 50:13 10:03 61.85
    10km 1:03:21 10:12 61.49
    10M 1:45:25 10:33 61.14
    Half 2:20:43 10:45 59.97
    20M 3:41:18 11:04 60.35
    Mara 4:55:26 11:17 60.10
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