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Wed 11th Dec 2024 at 9:09am by Joe Sadler

Run > General
  • Time
    28:00
  • Miles
    3.38
  • Min/mi
    8:17
  • WAVA
    51.21
  • Stride(cm)
    112
  • Cals
    315
  • Watts
    323
  • Cadence
    174
  • BPM
    111
  • %MHR
    65.1
  • B/mi
    922
  • Asc(m)
    7
  • Surface
    Road

Notes & Comments

1) 1mi - 9:15(9:15/mi) 103/122bpm [953b/mi] 96cal 286/358W
2) 1mi - 7:46(7:46/mi) 106/122bpm [824b/mi] 83cal 333/478W
3) 1mi - 8:01(8:01/mi) 118/138bpm [946b/mi] 95cal 329/440W
4) 0.38mi - 2:58(7:51/mi) 131/137bpm [1028b/mi] 41cal 336/435W
9:15 7:46 8:01 2:58

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 1:01 1:01 8:07 103 89-117 836 171 166-176 325 307-358 0/1
0.25 2:07 1:06 8:48 120 117-121 1055 170 164-174 326 302-344 1/1
0.38 20:38 18:31 +17:21 2:28:08 87 65-122 12888 169 164-172 298 248-349 1/2
0.50 21:51 1:13 9:44 97 92-102 944 171 168-174 288 280-295 0/1
0.63 23:04 1:13 9:46 104 102-106 1016 170 168-176 270 259-284 0/1
0.75 25:07 2:03 +51 16:23 107 98-111 1753 170 130-176 253 105-334 1/1
0.88 26:17 1:10 9:16 104 97-108 964 173 168-176 302 286-318 1/1
1.00 27:27 1:11 9:25 108 107-109 1018 174 170-176 278 272-293 1/1
1.13 28:39 1:12 9:37 108 106-109 1039 174 172-176 268 263-273 1/1
1.25 33:58 5:19 +4:12 42:29 104 70-109 4418 169 106-176 266 108-358 1/1
1.38 35:02 1:04 8:29 87 70-103 738 174 166-176 334 249-370 1/1
1.50 38:31 3:29 +2:39 27:53 100 83-113 2789 177 176-180 413 344-478 1/1
1.63 39:23 53 7:01 118 113-121 829 178 176-180 391 377-413 1/2
1.75 40:17 54 7:10 122 120-122 874 178 176-180 373 341-420 1/2
1.88 41:11 54 7:11 120 117-122 863 179 176-184 350 338-372 1/1
2.00 45:47 4:36 +3:45 36:46 98 78-118 3603 177 172-186 401 305-439 0/1
2.13 46:47 1:01 8:05 114 109-118 921 176 174-178 364 331-440 1/1
2.25 47:46 59 7:53 117 116-119 922 176 176-178 329 316-341 1/0
2.38 48:45 59 7:51 118 116-120 925 176 174-180 321 311-335 2/0
2.50 51:44 2:59 +1:56 23:51 106 93-120 2529 176 166-178 320 304-370 1/1
2.63 52:54 1:10 9:19 114 112-115 1062 175 172-176 296 284-315 0/1
2.75 53:54 1:00 8:01 117 110-125 939 171 82-186 337 59-433 0/1
2.88 54:51 57 7:36 127 125-129 966 180 176-184 334 237-367 1/2
3.00 55:47 56 7:24 134 129-138 992 175 88-184 369 101-420 1/1
3.13 56:36 50 6:38 132 128-137 876 183 180-188 397 371-435 2/1
3.25 57:27 51 6:46 129 128-130 873 185 182-186 386 378-396 2/1
3.38 58:43 1:16 10:04 131 129-133 1320 170 120-188 303 90-386 2/1
3.38 58:45 2 13:46 128 128-128 1763 124 124-124 138 137-138 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    111 avge / 138 max Delete HR Trace

  • Cadence Distribution

    174 avge / 188 max Stride Length: 112cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 78.2 175 3.3 43:55 15:53
    Walk 8.3 110 0 5:37 2:35:34
    Still 0.1 - - 2 -
    Pause 13.5 - - 9:11 -

  • Power Distribution

    323W (478 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:39 6:40 45.08% More
    800m 3:28 6:59 49.16% More
    1km 4:24 7:05 50.79% More
    Mile 9:37 9:37 40.27% More
    5k 39:03 12:34 33.66% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:42 7:42 50.27
    5km 25:36 8:14 51.35
    5M 42:24 8:29 50.45
    10km 53:23 8:35 50.11
    10M 1:28:25 8:51 50.00
    Half 1:57:43 8:59 49.31
    20M 3:04:20 9:13 49.90
    Mara 4:05:25 9:22 49.98
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