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Tue 17th Dec 2024 at 6:43am by Cole Runnings UK

Run > General
  • Time
    29:13
  • Miles
    3.12
  • Min/mi
    9:22
  • Pacing
    78%
  • WAVA
    48.19
  • Stride(cm)
    104
  • Cals
    381
  • Watts
    329
  • Cadence
    164
  • BPM
    132
  • %MHR
    73.8
  • B/mi
    1237
  • Asc(m)
    31
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

1) 0.62mi - 6:52(11:03/mi) 120/135bpm [1326b/mi] 80cal 265/356W
2) 0.62mi - 5:29(8:50/mi) 131/135bpm [1157b/mi] 73cal 325/394W
3) 0.62mi - 5:47(9:19/mi) 132/140bpm [1230b/mi] 75cal 306/365W
4) 0.62mi - 5:42(9:10/mi) 138/145bpm [1265b/mi] 76cal 330/430W
5) 0.62mi - 5:19(8:33/mi) 144/151bpm [1232b/mi] 76cal 349/460W
6) 0.01mi - 4(8:16/mi) 133/134bpm [1100b/mi] 1cal 366/372W
6:52 5:29 5:47 5:42 5:19 4

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 2:00 2:00 15:57 108 93-123 1723 169 82-176 268 151-310 2/3
0.25 3:12 1:12 9:40 118 111-122 1140 164 158-170 282 186-317 2/1
0.38 4:21 1:08 9:08 123 122-125 1123 165 160-168 300 287-308 0/1
0.50 5:44 1:23 11:07 125 123-130 1390 163 132-170 325 202-356 1/2
0.63 6:53 1:09 9:09 132 129-135 1209 163 160-166 332 322-346 5/0
0.75 8:02 1:09 9:16 130 128-134 1204 162 158-166 352 317-394 3/0
0.88 9:08 1:06 8:47 134 133-135 1178 163 160-168 299 258-329 4/0
1.00 10:14 1:06 8:51 131 129-133 1160 164 160-168 311 269-326 0/7
1.13 11:19 1:05 8:38 129 127-132 1113 166 164-170 330 320-337 0/3
1.25 12:24 1:05 8:36 131 129-134 1127 166 164-170 334 296-361 0/5
1.38 13:30 1:07 8:54 133 131-136 1184 169 164-174 347 321-361 0/1
1.50 15:04 1:33 12:27 133 116-137 1655 153 108-170 291 127-345 2/1
1.63 16:06 1:02 8:18 123 115-131 1021 165 110-170 340 91-365 1/2
1.75 17:08 1:02 8:18 133 131-136 1103 169 166-172 338 331-349 1/1
1.88 18:13 1:05 8:40 138 135-140 1196 167 164-170 339 329-350 1/1
2.00 19:18 1:04 8:34 139 136-140 1192 166 162-170 353 317-411 4/0
2.13 20:22 1:05 8:39 142 140-143 1228 167 164-170 353 336-383 1/0
2.25 22:04 1:41 13:31 134 123-145 1810 139 118-174 285 173-423 6/0
2.38 22:57 53 7:06 136 126-142 965 173 170-176 393 352-430 2/0
2.50 23:56 59 7:49 141 138-144 1103 172 170-176 380 338-401 0/4
2.63 24:52 57 7:34 139 136-142 1051 175 170-184 344 334-364 0/7
2.75 25:52 1:00 8:00 142 138-145 1137 172 168-186 403 347-439 2/1
2.88 27:00 1:08 9:03 148 144-151 1340 168 164-176 354 290-386 2/0
3.00 28:04 1:04 8:29 147 145-149 1247 170 166-176 356 321-460 4/2
3.12 29:13 1:09 10:00 142 132-149 1419 158 120-170 295 116-451 2/5

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 151 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    13 2.0% 9:45
    12 1.3% 9:35

  • Cadence Distribution

    164 avge / 186 max Stride Length: 104cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 91.9 166 3 26:51 8:52
    Walk 5.1 119 0.1 1:29 16:37
    Still 3.0 - - 53 -

  • Power Distribution

    329W (460 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:51 7:25 43.25% More
    800m 3:45 7:33 49.50% More
    1km 4:52 7:51 49.69% More
    Mile 8:44 8:44 47.32% More
    5k 28:58 9:20 48.49% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:45 8:45 47.21
    5km 29:05 9:22 48.31
    5M 48:10 9:38 47.42
    10km 1:00:39 9:46 47.00
    10M 1:40:25 10:03 46.88
    Half 2:13:42 10:12 46.21
    20M 3:29:22 10:28 46.76
    Mara 4:38:45 10:38 46.84
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