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Tue 26th Nov 2024 at 10:14am by K.Rob

Run > General
  • Time
    30:05
  • Miles
    3.57
  • Min/mi
    8:26
  • Pacing
    93.6%
  • WAVA
    56.55
  • Stride(cm)
    108
  • Cals
    326
  • Watts
    263
  • Cadence
    177
  • BPM
    138
  • B/mi
    1163
  • Asc(m)
    34
  • Surface
    Road

Notes & Comments

1) 1mi - 8:35(8:35/mi) 121/129bpm [1038b/mi] 84cal 258/344W
2) 1mi - 8:26(8:26/mi) 144/151bpm [1214b/mi] 95cal 258/311W
3) 1mi - 8:22(8:22/mi) 146/149bpm [1220b/mi] 95cal 263/341W
4) 0.57mi - 4:43(8:16/mi) 144/148bpm [1191b/mi] 52cal 268/321W
8:35 8:26 8:22 4:43

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 1:10 1:10 9:17 107 85-117 992 179 176-184 283 7-344 2/1
0.25 2:15 1:05 8:40 118 117-120 1022 177 172-180 279 265-316 2/0
0.38 3:18 1:04 8:30 121 120-123 1029 177 174-184 269 203-338 5/4
0.50 4:26 1:08 9:02 122 121-123 1102 176 174-180 268 223-325 3/1
0.63 5:27 1:01 8:04 122 121-124 985 178 176-180 245 229-278 1/2
0.75 6:29 1:02 8:18 126 124-127 1045 177 174-180 248 235-276 0/2
0.88 7:31 1:03 8:21 128 127-129 1069 177 176-180 251 242-257 1/1
1.00 8:34 1:02 8:17 125 124-127 1036 177 176-180 244 238-250 0/1
1.13 9:38 1:05 8:36 127 125-128 1092 177 176-178 257 250-264 1/0
1.25 10:41 1:03 8:27 131 127-144 1107 176 176-178 254 244-263 1/0
1.38 11:50 1:09 9:10 149 144-151 1366 177 174-178 265 241-301 3/0
1.50 12:48 58 7:42 151 150-151 1164 181 174-186 239 213-286 2/6
1.63 13:51 1:03 8:20 150 149-151 1251 177 174-180 263 241-305 2/2
1.75 14:52 1:01 8:12 149 148-151 1221 177 174-178 255 237-288 2/2
1.88 15:58 1:06 8:50 148 147-149 1307 176 174-176 279 242-311 5/0
2.00 16:59 1:01 8:10 146 145-148 1192 176 174-180 249 242-261 1/1
2.13 18:01 1:01 8:12 144 142-145 1180 177 176-178 249 239-256 0/3
2.25 19:03 1:02 8:18 146 144-147 1213 178 176-180 241 231-254 0/4
2.38 20:05 1:02 8:16 148 147-148 1223 177 174-180 258 244-272 1/3
2.50 21:09 1:04 8:32 148 147-149 1264 175 174-178 297 258-322 6/0
2.63 22:13 1:04 8:29 147 146-148 1247 176 174-178 268 256-285 2/1
2.75 23:17 1:04 8:35 146 145-147 1252 176 174-178 277 258-341 3/1
2.88 24:19 1:02 8:13 146 145-148 1200 178 174-188 251 233-313 1/5
3.00 25:21 1:02 8:17 146 145-147 1210 176 174-178 265 258-274 2/1
3.13 26:34 1:13 +11 9:46 146 142-148 1425 177 150-180 266 250-315 1/2
3.25 27:37 1:03 8:25 143 142-145 1205 177 174-180 277 261-313 1/1
3.38 28:39 1:02 8:12 143 142-145 1174 177 176-180 276 252-321 3/2
3.50 29:43 1:04 8:31 143 141-146 1219 176 174-178 279 251-317 2/2
3.57 30:16 33 7:47 146 145-147 1136 177 176-180 257 249-264 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    138 avge / 151 max Delete HR Trace

  • Cadence Distribution

    177 avge / 188 max Stride Length: 108cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.1 176 3.6 30:00 8:27
    Still 0.3 - - 5 -
    Pause 0.6 - - 11 -

  • Power Distribution

    263W (344 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:59 7:59 40.72% More
    800m 4:05 8:13 46.25% More
    1km 5:07 8:14 48.17% More
    Mile 8:15 8:15 51.28% More
    5k 26:06 8:24 56.57% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:48 7:48 54.18
    5km 25:58 8:21 56.87
    5M 43:00 8:36 55.76
    10km 54:08 8:43 55.34
    10M 1:29:38 8:58 54.98
    Half 1:59:21 9:07 53.88
    20M 3:06:53 9:21 54.13
    Mara 4:08:50 9:30 53.88
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