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Thu 12th Dec 2024 at 6:14am by Cole Runnings UK

Run > General
  • Time
    28:49
  • Miles
    3.11
  • Min/mi
    9:16
  • Pacing
    74.9%
  • WAVA
    48.86
  • Stride(cm)
    104
  • Cals
    370
  • Watts
    323
  • Cadence
    167
  • BPM
    131
  • %MHR
    73
  • B/mi
    1211
  • Asc(m)
    39
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

1) 0.62mi - 7:18(11:46/mi) 113/127bpm [1329b/mi] 78cal 247/394W
2) 0.62mi - 5:33(8:56/mi) 125/131bpm [1117b/mi] 70cal 314/383W
3) 0.62mi - 5:32(8:54/mi) 129/144bpm [1149b/mi] 71cal 319/372W
4) 0.62mi - 5:19(8:33/mi) 144/149bpm [1231b/mi] 76cal 351/448W
5) 0.62mi - 5:04(8:09/mi) 150/158bpm [1223b/mi] 75cal 351/454W
6) 0mi - 2(8:53/mi) 137/137bpm [1216b/mi] 341/343W
7:18 5:33 5:32 5:19 5:04 2

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 1:43 1:43 13:41 99 77-119 1355 166 130-174 263 176-339 2/3
0.25 3:00 1:18 10:21 122 117-125 1262 167 164-174 275 252-347 2/0
0.38 4:54 1:54 15:12 117 97-127 1779 158 114-174 240 101-306 0/2
0.50 6:08 1:13 9:46 109 98-119 1065 167 164-170 336 268-394 1/2
0.63 7:20 1:12 9:36 123 119-124 1182 168 166-172 344 328-354 3/1
0.75 8:33 1:13 9:46 127 121-131 1241 170 168-172 328 293-383 5/0
0.88 9:38 1:05 8:39 129 126-131 1115 168 164-172 300 248-339 3/0
1.00 10:45 1:07 8:55 125 124-127 1114 169 164-174 305 249-330 3/1
1.13 11:51 1:07 8:53 121 120-124 1074 168 162-172 324 310-331 0/8
1.25 12:54 1:03 8:24 121 120-122 1016 170 166-174 311 274-340 1/2
1.38 13:57 1:03 8:21 121 120-122 1011 169 166-170 343 338-350 1/4
1.50 15:05 1:08 9:02 126 121-134 1139 168 164-170 337 320-351 1/0
1.63 16:27 1:22 10:58 125 117-134 1370 143 112-176 232 118-369 1/1
1.75 17:26 1:00 7:56 136 130-140 1080 169 166-172 355 344-361 1/1
1.88 18:28 1:02 8:15 142 139-144 1171 169 166-174 361 353-376 1/1
2.00 19:34 1:05 8:44 147 144-149 1283 168 164-170 383 333-448 3/1
2.13 20:41 1:07 8:59 140 138-144 1257 166 162-170 331 316-367 4/1
2.25 21:53 1:12 9:35 146 141-148 1399 165 158-168 371 304-447 2/1
2.38 22:52 59 7:52 145 141-148 1140 170 166-174 307 283-344 6/0
2.50 23:48 56 7:28 141 139-145 1053 175 172-176 356 336-363 0/4
2.63 24:43 55 7:18 145 143-146 1058 175 172-178 338 329-361 0/6
2.75 25:40 57 7:36 151 146-157 1147 173 168-176 407 363-450 2/3
2.88 26:42 1:03 8:22 157 156-158 1313 166 164-168 366 346-391 2/0
3.00 27:44 1:01 8:11 152 149-157 1244 169 164-174 361 336-447 4/1
3.11 28:48 1:04 9:38 145 137-151 1396 158 86-174 287 74-454 2/5

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    131 avge / 158 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    14 2.0% 10:03
    13 1.1% 8:52

  • Cadence Distribution

    167 avge / 178 max Stride Length: 104cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 92.7 168 3 26:43 8:49
    Walk 4.4 117 0.1 1:16 15:41
    Still 2.9 - - 50 -

  • Power Distribution

    323W (454 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:48 7:15 44.25% More
    800m 3:44 7:30 49.73% More
    1km 4:46 7:40 50.86% More
    Mile 8:09 8:09 50.64% More
    5k 28:31 9:11 49.27% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:39 8:39 47.76
    5km 28:47 9:16 48.81
    5M 47:40 9:32 47.92
    10km 1:00:01 9:40 47.50
    10M 1:39:23 9:56 47.37
    Half 2:12:19 10:06 46.70
    20M 3:27:13 10:22 47.25
    Mara 4:35:53 10:32 47.32
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