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Sat 30th Nov 2024 at 1:30pm by Paul Topspin

Run > General
  • Time
    29:30
  • Miles
    3.16
  • Min/mi
    9:20
  • Pacing
    94.3%
  • WAVA
    55.67
  • Stride(cm)
    98
  • Cals
    371
  • Watts
    308
  • Cadence
    176
  • BPM
    135
  • %MHR
    77.4
  • B/mi
    1265
  • Asc(m)
    12
  • Surface
    Road

Notes & Comments

1) 0.31mi - 2:58(9:33/mi) 122/132bpm [1165b/mi] 34cal 299/356W
2) 0.31mi - 3:04(9:54/mi) 129/133bpm [1276b/mi] 38cal 304/370W
3) 0.31mi - 2:59(9:36/mi) 132/135bpm [1268b/mi] 37cal 309/362W
4) 0.31mi - 2:57(9:29/mi) 133/135bpm [1262b/mi] 37cal 308/355W
5) 0.31mi - 2:54(9:20/mi) 136/138bpm [1269b/mi] 37cal 296/311W
6) 0.31mi - 2:50(9:09/mi) 136/140bpm [1244b/mi] 36cal 295/312W
7) 0.31mi - 3:01(9:42/mi) 139/142bpm [1348b/mi] 37cal 308/352W
8) 0.31mi - 2:58(9:32/mi) 140/143bpm [1334b/mi] 37cal 314/354W
9) 0.31mi - 2:52(9:13/mi) 140/143bpm [1291b/mi] 37cal 307/344W
10) 0.31mi - 2:33(8:11/mi) 149/154bpm [1220b/mi] 35cal 332/363W
11) 0.05mi - 24(7:51/mi) 153/153bpm [1201b/mi] 6cal 319/337W
2:58 3:04 2:59 2:57 2:54 2:50 3:01 2:58 2:52 2:33 24

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 1:12 1:12 9:38 112 85-125 1080 178 176-188 315 289-356 2/0
0.25 2:23 1:11 9:28 130 125-132 1232 178 174-186 305 290-341 2/0
0.38 3:34 1:10 9:22 127 125-130 1189 175 174-178 284 278-299 0/1
0.50 4:48 1:14 9:55 128 126-131 1270 176 174-182 321 280-370 4/0
0.63 6:04 1:16 10:11 131 126-133 1333 175 174-176 298 287-316 2/1
0.75 7:17 1:13 9:44 129 128-131 1256 176 174-178 305 287-333 2/1
0.88 8:29 1:12 9:36 133 129-135 1276 176 174-178 317 296-362 3/2
1.00 9:40 1:11 9:29 134 134-135 1271 176 174-178 309 291-328 1/3
1.13 10:51 1:11 9:27 133 132-135 1257 176 174-178 322 297-355 1/1
1.25 12:02 1:11 9:27 134 132-136 1266 176 174-178 290 267-346 1/2
1.38 13:14 1:12 9:33 136 135-138 1299 176 174-178 295 283-310 2/1
1.50 14:23 1:09 9:12 136 134-137 1252 177 174-178 298 287-311 1/1
1.63 15:31 1:08 9:08 134 131-137 1223 176 174-176 285 271-308 0/3
1.75 16:41 1:09 9:16 135 131-138 1250 176 174-178 302 291-312 0/1
1.88 17:48 1:08 9:00 138 137-140 1243 176 174-178 297 290-304 1/1
2.00 19:03 1:14 9:54 137 133-140 1357 176 174-178 315 296-352 2/1
2.13 20:15 1:12 9:37 140 140-142 1346 176 174-176 301 284-324 2/1
2.25 21:26 1:12 9:33 141 140-142 1347 176 174-178 313 300-343 1/1
2.38 22:38 1:12 9:34 141 139-143 1349 175 174-176 316 305-354 2/1
2.50 23:50 1:11 9:32 139 138-139 1324 175 174-176 310 300-330 1/2
2.63 25:00 1:10 9:20 139 138-140 1298 175 174-178 315 295-344 0/2
2.75 26:09 1:09 9:15 140 139-142 1296 176 174-182 303 269-342 2/2
2.88 27:14 1:05 8:39 144 141-147 1247 178 176-182 313 291-331 1/1
3.00 28:16 1:02 8:16 148 146-151 1223 179 174-188 332 308-363 2/1
3.13 29:14 58 7:46 153 151-154 1189 178 176-184 337 310-360 0/4
3.16 29:30 16 8:09 152 152-153 1238 177 176-178 323 310-337 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    135 avge / 154 max Delete HR Trace

  • Power Distribution

    308W (370 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:58 7:53 45.52% More
    800m 4:09 8:22 51.40% More
    1km 5:20 8:35 52.24% More
    Mile 8:56 8:56 53.04% More
    5k 29:00 9:20 55.69% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:43 8:43 54.36
    5km 28:58 9:19 55.76
    5M 47:59 9:36 55.06
    10km 1:00:25 9:43 54.72
    10M 1:40:02 10:00 54.76
    Half 2:13:11 10:10 54.07
    20M 3:28:34 10:26 54.71
    Mara 4:37:41 10:36 54.80
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