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Sun 1st Dec 2024 at 7:14am by Jack Nixon

Run > General
  • Time
    30:50
  • Miles
    4.00
  • Min/mi
    7:43
  • Pacing
    90.6%
  • WAVA
    56.40
  • Stride(cm)
    113
  • Cals
    358
  • Watts
    292
  • Cadence
    185
  • BPM
    123
  • %MHR
    67.1
  • B/mi
    946
  • Asc(m)
    27
  • Surface
    Road

Notes & Comments

1) 0.62mi - 5:30(8:51/mi) 117/125bpm [1035b/mi] 57cal
2) 0.62mi - 4:58(8:00/mi) 121/127bpm [968b/mi] 57cal
3) 0.62mi - 4:43(7:36/mi) 126/131bpm [958b/mi] 58cal
4) 0.62mi - 4:29(7:12/mi) 125/130bpm [900b/mi] 54cal
5) 0.62mi - 4:40(7:31/mi) 124/130bpm [932b/mi] 56cal
6) 0.62mi - 4:33(7:20/mi) 124/129bpm [909b/mi] 54cal
7) 0.27mi - 1:57(7:09/mi) 122/124bpm [872b/mi] 22cal
5:30 4:58 4:43 4:29 4:40 4:33 1:57

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 1:14 1:14 9:56 105 78-118 1043 184 134-190 233 70-293 3/1
0.25 2:24 1:09 9:15 119 117-121 1100 187 184-188 219 186-242 3/2
0.38 3:26 1:02 8:15 119 117-122 981 186 186-188 241 217-272 4/2
0.50 4:33 1:07 8:56 121 118-124 1081 187 186-190 254 237-284 2/2
0.63 5:32 1:00 7:57 123 121-125 978 187 186-194 266 236-303 3/1
0.75 6:35 1:03 8:23 123 120-126 1031 186 184-188 251 224-294 2/1
0.88 7:35 1:00 8:02 121 118-124 971 186 184-186 227 205-242 2/0
1.00 8:35 59 7:54 118 109-122 932 186 184-190 268 244-285 0/2
1.13 9:33 58 7:45 123 118-127 954 186 184-190 295 265-322 1/3
1.25 10:36 1:03 8:25 121 117-124 1019 185 180-188 286 215-308 3/4
1.38 11:33 57 7:37 122 117-128 929 185 182-188 271 227-323 3/3
1.50 12:30 57 7:36 129 127-131 980 186 184-188 314 299-331 4/2
1.63 13:29 59 7:49 127 124-128 992 185 184-188 313 295-329 3/2
1.75 14:23 54 7:12 128 124-131 922 186 184-186 341 309-392 5/3
1.88 15:17 54 7:13 126 123-128 909 186 184-188 357 335-374 3/3
2.00 16:12 56 7:24 127 124-130 941 186 184-188 342 317-366 3/4
2.13 17:04 52 6:57 124 122-128 861 186 184-188 321 290-354 3/5
2.25 17:58 53 7:08 125 122-127 891 186 184-186 306 297-313 2/3
2.38 18:53 55 7:18 126 123-129 919 186 184-186 304 294-315 1/2
2.50 19:47 54 7:15 123 121-125 891 184 184-186 308 298-326 2/4
2.63 20:45 58 7:44 120 116-124 929 183 176-186 298 237-331 1/2
2.75 21:41 56 7:27 125 119-128 931 185 184-186 299 278-318 3/1
2.88 22:37 56 7:29 127 123-130 951 184 184-186 296 280-314 4/3
3.00 23:34 57 7:35 124 122-126 941 184 182-184 302 291-322 2/3
3.13 24:29 55 7:20 126 123-128 925 184 182-186 315 293-345 3/2
3.25 25:24 55 7:20 125 123-128 917 184 182-184 299 286-348 2/1
3.38 26:21 57 7:37 122 117-126 930 182 168-184 296 252-360 2/2
3.50 27:16 54 7:16 123 121-127 893 185 184-188 356 304-391 2/4
3.63 28:08 52 7:00 127 124-129 888 184 182-186 326 278-370 4/4
3.75 29:03 55 7:18 125 122-127 913 184 184-186 307 291-323 1/3
3.88 29:57 54 7:09 122 119-124 873 184 182-184 311 298-337 3/3
4.00 30:51 54 7:17 122 120-124 888 183 182-186 309 293-328 1/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    123 avge / 131 max Delete HR Trace

  • Cadence Distribution

    185 avge / 194 max Stride Length: 113cm

  • Power Distribution

    292W (392 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:45 7:02 43.74% More
    800m 3:33 7:09 49.43% More
    1km 4:27 7:10 51.64% More
    Mile 7:15 7:15 54.49% More
    5k 23:06 7:26 58.14% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:06 7:06 55.67
    5km 23:35 7:35 56.96
    5M 39:04 7:49 55.81
    10km 49:11 7:55 55.31
    10M 1:21:26 8:09 55.15
    Half 1:48:26 8:17 54.35
    20M 2:49:48 8:29 55.00
    Mara 3:46:04 8:38 55.08
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