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Wed 18th Dec 2024 at 7:04pm by Night..Nurse

Run > General
  • Time
    45:27
  • Miles
    3.54
  • Min/mi
    12:50
  • Pacing
    54.2%
  • WAVA
    47.75
  • Stride(cm)
    70
  • Cals
    437
  • Watts
    240
  • Cadence
    179
  • BPM
    136
  • %MHR
    72.5
  • B/mi
    1740
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

1) 1mi - 11:45(11:45/mi) 127/143bpm [1493b/mi] 105cal 193/371W
2) 1mi - 14:07(14:07/mi) 131/153bpm [1850b/mi] 132cal 157/332W
3) 1mi - 14:49(14:49/mi) 142/159bpm [2104b/mi] 149cal 148/361W
4) 0.54mi - 4:45(8:44/mi) 150/156bpm [1310b/mi] 51cal 265/310W
11:45 14:07 14:49 4:45

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 1:24 1:24 11:11 125 83-140 1398 186 176-192 245 205-316 5/3
0.25 2:34 1:10 9:17 137 136-140 1272 179 176-184 245 220-295 2/3
0.38 3:45 1:11 9:28 135 133-137 1279 182 176-186 261 235-293 4/2
0.50 4:53 1:08 9:07 135 134-137 1231 181 178-186 246 231-338 4/4
0.63 6:04 1:11 9:29 136 133-140 1290 181 176-188 264 219-335 3/6
0.75 7:10 1:06 8:49 139 137-141 1225 184 180-186 235 217-275 6/4
0.88 10:14 3:04 +23 24:32 113 101-140 2772 179 110-206 247 1-371 4/6
1.00 12:08 1:53 15:07 120 100-143 1814 187 90-198 265 213-336 7/7
1.13 13:57 1:49 14:34 137 128-153 1996 173 102-198 252 5-332 5/5
1.25 16:00 2:03 16:26 133 121-142 2186 171 80-192 230 57-315 5/6
1.38 17:34 1:34 12:31 135 133-140 1690 172 84-190 229 87-315 5/4
1.50 19:30 1:56 15:25 139 122-147 2143 183 90-192 253 154-288 4/5
1.63 21:08 1:38 13:05 132 123-137 1726 167 82-192 211 56-276 5/6
1.75 22:21 1:14 9:49 142 133-147 1394 185 178-194 246 210-299 7/6
1.88 25:03 2:42 21:34 118 107-148 2545 173 80-192 205 32-295 5/4
2.00 26:15 1:12 9:35 121 109-132 1159 186 178-190 250 199-286 3/5
2.13 28:25 2:10 17:18 128 114-141 2214 173 112-188 222 46-291 5/5
2.25 30:01 1:36 12:49 139 125-148 1781 179 136-188 236 59-281 5/6
2.38 32:25 2:25 19:16 138 119-148 2660 166 82-188 200 2-294 8/5
2.50 33:58 1:33 12:21 136 118-152 1679 178 80-192 232 39-361 4/6
2.63 35:05 1:07 8:53 156 152-159 1385 187 180-196 260 216-307 7/7
2.75 38:06 3:02 24:13 143 128-157 3463 160 90-198 158 1-343 4/5
2.88 39:12 1:06 8:45 155 149-158 1356 192 188-202 278 229-360 3/4
3.00 41:35 2:24 +32 19:08 151 128-159 2890 181 84-202 250 80-309 4/4
3.13 42:40 1:05 8:38 139 127-148 1199 188 182-196 270 246-292 4/5
3.25 43:45 1:05 8:40 152 148-154 1318 185 182-188 255 244-280 4/3
3.38 44:51 1:06 8:47 152 150-154 1334 186 184-188 285 246-310 3/3
3.50 45:56 1:05 8:40 155 153-156 1344 185 182-190 244 233-261 2/3
3.54 46:22 26 9:47 152 150-155 1486 184 180-186 276 241-306 2/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 159 max Delete HR Trace

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 72.7 184 3.4 33:28 10:05
    Walk 7.3 122 0.1 3:26 26:01
    Still 18.1 - - 8:33 -
    Pause 1.9 - - 55 -

  • Power Distribution

    240W (371 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:07 8:33 50.92% More
    800m 4:18 8:39 58.78% More
    1km 5:44 9:13 56.97% More
    Mile 11:50 11:50 45.85% More
    5k 42:01 13:31 45.12% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:45 11:45 46.17
    5km 39:32 12:43 47.95
    5M 1:05:46 13:09 47.22
    10km 1:22:59 13:21 46.94
    10M 2:18:04 13:48 46.69
    Half 3:04:19 14:04 45.79
    20M 4:49:52 14:30 46.08
    Mara 6:26:58 14:46 45.88
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