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Thu 19th Dec 2024 at 6:18am by Cole Runnings UK

Run > General
  • Time
    30:26
  • Miles
    3.11
  • Min/mi
    9:47
  • Pacing
    64.9%
  • WAVA
    46.26
  • Stride(cm)
    100
  • Cals
    380
  • Watts
    331
  • Cadence
    165
  • BPM
    127
  • %MHR
    71.1
  • B/mi
    1245
  • Asc(m)
    35
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

1) 0.62mi - 7:19(11:46/mi) 109/125bpm [1282b/mi] 77cal 258/445W
2) 0.62mi - 5:43(9:13/mi) 120/132bpm [1105b/mi] 69cal 321/393W
3) 0.62mi - 5:46(9:17/mi) 132/140bpm [1224b/mi] 76cal 303/377W
4) 0.62mi - 5:20(8:35/mi) 143/147bpm [1226b/mi] 76cal 349/442W
5) 0.62mi - 6:16(10:06/mi) 138/151bpm [1394b/mi] 82cal 278/434W
6) 0mi - 2(9:43/mi) 134/134bpm [1302b/mi] 316/322W
7:19 5:43 5:46 5:20 6:16 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 1:37 1:37 12:58 99 65-121 1284 168 142-174 327 242-386 4/3
0.25 2:50 1:13 9:44 123 120-125 1197 165 162-168 313 292-353 2/1
0.38 5:06 2:16 18:05 110 79-125 1990 153 82-174 275 74-349 0/2
0.50 6:12 1:06 8:47 101 80-114 886 164 120-170 377 133-445 1/2
0.63 7:19 1:08 9:02 116 114-117 1048 164 162-168 376 348-415 4/1
0.75 8:36 1:16 10:11 115 114-117 1171 165 142-172 342 148-393 5/0
0.88 9:44 1:08 9:07 117 116-118 1067 165 164-168 315 290-367 4/0
1.00 10:52 1:08 9:02 115 114-118 1039 165 160-170 317 269-348 1/5
1.13 11:59 1:07 8:56 124 117-130 1107 166 164-168 344 327-356 2/7
1.25 13:05 1:06 8:51 131 128-132 1160 168 164-174 307 274-329 1/3
1.38 14:09 1:04 8:30 131 128-134 1113 167 164-172 329 305-339 2/5
1.50 15:15 1:06 8:51 138 135-139 1222 166 164-168 347 335-359 2/1
1.63 16:51 1:35 12:42 125 112-139 1588 147 120-168 244 135-340 0/2
1.75 17:51 1:01 8:04 130 123-136 1049 167 164-172 345 324-370 1/1
1.88 18:52 1:01 8:06 138 135-140 1117 168 164-172 371 363-387 1/1
2.00 19:56 1:04 8:35 143 140-145 1227 166 162-170 379 326-442 4/0
2.13 21:01 1:04 8:36 142 141-143 1220 167 160-168 338 326-353 1/1
2.25 22:15 1:15 9:56 143 141-145 1421 163 160-166 363 299-438 7/0
2.38 23:14 58 7:47 146 144-147 1137 168 166-170 315 281-353 1/4
2.50 24:14 1:00 8:00 142 139-145 1136 169 168-172 338 318-351 0/4
2.63 25:12 59 7:49 137 133-140 1070 172 170-174 320 308-333 1/5
2.75 26:10 58 7:44 140 135-146 1082 171 166-174 379 328-434 3/0
2.88 27:12 1:01 8:12 148 146-150 1213 170 166-176 367 355-385 1/1
3.00 29:14 2:02 16:14 134 119-151 2175 169 164-176 313 129-372 4/2
3.11 30:26 1:12 10:58 132 128-135 1447 157 98-168 263 34-382 3/5

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    127 avge / 151 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    14 2.0% 10:54

  • Cadence Distribution

    165 avge / 176 max Stride Length: 100cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 89.3 167 3 27:11 8:58
    Walk 3.9 119 0.1 1:11 15:22
    Still 6.7 - - 2:03 -

  • Power Distribution

    331W (445 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:55 7:45 41.45% More
    800m 3:53 7:48 47.82% More
    1km 4:54 7:53 49.38% More
    Mile 8:18 8:18 49.75% More
    5k 30:08 9:42 46.63% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:08 9:08 45.23
    5km 30:24 9:47 46.22
    5M 50:21 10:04 45.37
    10km 1:03:23 10:12 44.97
    10M 1:44:58 10:30 44.85
    Half 2:19:45 10:40 44.21
    20M 3:38:50 10:57 44.74
    Mara 4:51:21 11:07 44.81
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