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Sat 14th Dec 2024 at 10:37am by Cole Runnings UK

Run > General
  • Time
    29:57
  • Miles
    3.11
  • Min/mi
    9:38
  • Pacing
    89.8%
  • WAVA
    46.91
  • Stride(cm)
    104
  • Cals
    374
  • Watts
    293
  • Cadence
    161
  • BPM
    130
  • %MHR
    72.4
  • B/mi
    1248
  • Asc(m)
    11
  • Surface
    Road

Notes & Comments

1) 0.62mi - 6:07(9:51/mi) 119/130bpm [1173b/mi] 72cal 263/359W
2) 0.62mi - 5:56(9:33/mi) 130/132bpm [1242b/mi] 75cal 272/341W
3) 0.62mi - 6:00(9:39/mi) 131/134bpm [1264b/mi] 76cal 223/340W
4) 0.62mi - 5:52(9:26/mi) 132/135bpm [1245b/mi] 74cal 243/337W
5) 0.62mi - 5:59(9:37/mi) 137/146bpm [1319b/mi] 77cal 141/386W
6) 0mi - 3(23:01/mi) 121/121bpm [2786b/mi] 117/118W
6:07 5:56 6:00 5:52 5:59 3

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 1:17 1:17 10:12 94 62-126 959 170 166-172 287 267-359 1/1
0.25 2:28 1:11 9:31 127 125-130 1209 168 166-172 288 283-291 0/1
0.38 3:40 1:12 9:33 127 125-129 1214 168 166-170 299 291-308 1/0
0.50 4:59 1:19 10:33 123 120-128 1298 167 164-170 298 280-315 1/1
0.63 6:09 1:10 9:21 127 123-129 1188 161 84-172 303 186-346 1/1
0.75 7:20 1:11 9:26 129 128-130 1217 167 90-174 306 172-339 1/1
0.88 8:29 1:10 9:16 130 128-131 1205 157 82-172 271 99-309 1/5
1.00 9:41 1:12 9:37 129 128-130 1241 135 82-168 267 148-340 2/1
1.13 10:53 1:11 9:30 128 127-131 1216 168 164-170 318 295-341 2/2
1.25 12:07 1:14 9:56 131 128-132 1301 166 84-174 302 142-339 1/3
1.38 13:23 1:16 10:10 128 126-131 1302 168 164-172 292 272-337 2/2
1.50 14:34 1:11 9:25 132 130-134 1242 169 82-176 302 155-340 2/1
1.63 15:52 1:18 10:26 131 128-133 1366 160 154-166 307 275-323 0/1
1.75 16:59 1:07 8:59 130 127-133 1168 165 164-166 296 104-319 0/1
1.88 18:09 1:10 9:17 133 131-134 1234 168 162-170 307 302-315 0/1
2.00 19:22 1:13 9:46 129 126-131 1259 167 160-170 306 277-319 1/1
2.13 20:32 1:10 9:18 132 129-134 1228 168 164-172 320 310-329 1/1
2.25 21:42 1:09 9:16 133 131-134 1232 168 166-170 311 298-325 1/2
2.38 22:49 1:07 8:59 132 130-134 1186 142 32-180 237 47-324 1/5
2.50 24:03 1:14 9:52 133 131-135 1312 153 80-186 274 154-332 3/2
2.63 25:12 1:10 9:17 134 132-138 1243 165 164-166 354 303-386 3/2
2.75 26:21 1:08 9:05 135 132-137 1227 167 164-170 322 292-353 1/3
2.88 27:29 1:08 9:07 135 131-139 1230 125 82-150 266 104-360 4/2
3.00 28:34 1:05 8:40 143 139-146 1239 142 82-168 301 183-360 1/1
3.11 29:57 1:23 12:39 138 120-146 1747 130 80-172 224 45-360 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    130 avge / 146 max Delete HR Trace

  • Cadence Distribution

    161 avge / 186 max Stride Length: 104cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 90.1 167 2.9 27:00 9:25
    Walk 9.2 98 0.2 2:46 11:18
    Still 0.6 - - 12 -

  • Power Distribution

    293W (386 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:10 8:42 36.92% More
    800m 4:28 8:58 41.61% More
    1km 5:40 9:07 42.74% More
    Mile 9:10 9:10 45.08% More
    5k 29:51 9:36 47.07% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:00 9:00 45.90
    5km 29:55 9:38 46.96
    5M 49:33 9:55 46.10
    10km 1:02:23 10:02 45.70
    10M 1:43:18 10:20 45.57
    Half 2:17:31 10:30 44.93
    20M 3:35:22 10:46 45.46
    Mara 4:46:44 10:57 45.53
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