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Thu 12th Dec 2024 at 4:12pm by Joe Sadler

Run > General
  • Time
    32:35
  • Miles
    4.13
  • Min/mi
    7:53
  • Pacing
    96.4%
  • WAVA
    54.02
  • Stride(cm)
    115
  • Cals
    414
  • Watts
    328
  • Cadence
    178
  • BPM
    125
  • %MHR
    73.3
  • B/mi
    989
  • Asc(m)
    21
  • Surface
    Road

Notes & Comments

1) 1mi - 8:10(8:10/mi) 125/142bpm [1022b/mi] 105cal 323/425W
2) 1mi - 7:49(7:49/mi) 124/134bpm [969b/mi] 99cal 328/353W
3) 1mi - 7:55(7:55/mi) 122/128bpm [966b/mi] 97cal 325/367W
4) 1mi - 7:40(7:40/mi) 129/137bpm [988b/mi] 99cal 329/386W
5) 0.13mi - 1:01(7:41/mi) 138/140bpm [1061b/mi] 14cal 372/396W
8:10 7:49 7:55 7:40 1:01

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 1:03 1:03 8:27 100 89-111 845 170 158-174 298 267-332 0/4
0.25 2:08 1:05 8:36 117 110-123 1007 171 170-174 334 290-425 3/1
0.38 3:10 1:02 8:15 123 121-124 1015 173 168-176 338 296-415 4/0
0.50 4:09 59 7:56 129 123-131 1023 175 174-176 304 293-312 0/2
0.63 5:09 1:00 7:57 132 130-133 1050 174 172-176 321 307-348 1/2
0.75 6:10 1:01 8:07 135 132-138 1096 176 174-176 349 330-375 3/0
0.88 7:10 1:01 8:05 138 130-142 1116 176 176-178 339 313-367 2/0
1.00 8:10 59 7:55 130 129-130 1029 176 174-178 326 308-340 1/1
1.13 9:08 58 7:46 127 126-129 987 177 176-178 329 314-345 1/1
1.25 10:07 58 7:48 127 126-129 990 177 176-178 322 311-336 0/1
1.38 11:05 59 7:50 131 129-134 1026 178 176-180 335 316-353 1/1
1.50 12:04 58 7:48 125 116-134 974 178 176-180 320 304-337 0/1
1.63 13:02 58 7:44 118 116-119 912 178 176-180 333 322-345 1/0
1.75 14:02 1:00 7:58 120 118-123 956 178 176-180 329 313-348 1/1
1.88 15:00 58 7:48 122 122-123 952 179 176-184 321 309-336 1/1
2.00 15:58 58 7:47 123 121-124 958 179 178-180 330 318-344 1/1
2.13 16:59 1:01 8:07 121 120-121 981 177 170-180 316 293-343 0/1
2.25 17:59 59 7:55 125 120-128 991 178 176-180 325 314-345 1/0
2.38 18:57 59 7:50 125 122-127 979 179 176-180 324 316-339 1/1
2.50 19:56 59 7:49 122 121-122 953 178 176-180 336 321-355 1/0
2.63 20:54 58 7:46 121 120-123 939 180 176-184 321 312-336 0/1
2.75 21:52 58 7:46 120 119-121 931 179 178-180 327 317-340 0/1
2.88 22:51 58 7:47 122 121-123 950 178 176-182 335 331-339 1/1
3.00 23:53 1:03 8:21 122 121-123 1018 177 162-180 320 85-367 1/0
3.13 24:52 59 7:51 122 121-123 957 180 178-184 332 321-356 1/0
3.25 25:50 57 7:38 126 122-130 962 181 178-184 331 323-344 2/2
3.38 26:47 57 7:39 129 127-131 986 182 180-184 324 317-330 0/1
3.50 27:44 57 7:38 127 127-129 969 181 180-184 322 309-329 0/3
3.63 28:39 55 7:23 128 126-129 944 181 178-184 320 308-347 0/3
3.75 29:37 58 7:45 130 129-131 1007 179 178-182 368 349-386 2/0
3.88 30:36 58 7:48 133 129-136 1037 180 178-182 340 334-347 1/0
4.00 31:33 57 7:37 135 134-137 1028 178 176-180 292 248-351 0/7
4.13 32:31 57 7:40 138 136-140 1057 178 176-180 373 347-396 3/0
4.13 32:34 3 8:26 138 137-138 1164 177 176-178 374 373-375 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    125 avge / 142 max Delete HR Trace

  • Cadence Distribution

    178 avge / 184 max Stride Length: 115cm

  • Power Distribution

    328W (425 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:52 7:30 40.11% More
    800m 3:46 7:34 45.36% More
    1km 4:43 7:36 47.39% More
    Mile 7:38 7:38 50.72% More
    5k 24:12 7:47 54.33% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:15 7:15 53.39
    5km 24:06 7:45 54.54
    5M 39:54 7:59 53.61
    10km 50:14 8:05 53.25
    10M 1:23:12 8:19 53.14
    Half 1:50:46 8:27 52.40
    20M 2:53:27 8:40 53.03
    Mara 3:50:56 8:49 53.11
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