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Fri 20th Dec 2024 at 6:17am by Cole Runnings UK

Run > General
  • Time
    29:04
  • Miles
    3.12
  • Min/mi
    9:19
  • Pacing
    63.7%
  • WAVA
    48.44
  • Stride(cm)
    104
  • Cals
    377
  • Watts
    335
  • Cadence
    166
  • BPM
    132
  • %MHR
    73.8
  • B/mi
    1230
  • Asc(m)
    35
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

1) 0.62mi - 7:45(12:29/mi) 106/138bpm [1323b/mi] 76cal 227/407W
2) 0.62mi - 5:17(8:30/mi) 138/145bpm [1172b/mi] 74cal 335/420W
3) 0.62mi - 5:44(9:14/mi) 134/144bpm [1237b/mi] 75cal 302/379W
4) 0.62mi - 5:10(8:19/mi) 148/158bpm [1230b/mi] 76cal 363/462W
5) 0.62mi - 5:06(8:12/mi) 147/151bpm [1207b/mi] 75cal 359/502W
6) 0.01mi - 2(4:27/mi) 143/143bpm [635b/mi] 1cal 503/513W
7:45 5:17 5:44 5:10 5:06 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 2:09 2:09 17:10 99 71-114 1700 165 84-174 263 133-340 3/3
0.25 4:26 2:17 18:16 93 75-110 1699 157 110-170 234 27-370 2/1
0.38 5:34 1:09 +1 9:10 97 87-110 889 168 136-174 296 194-352 1/1
0.50 6:42 1:07 8:59 124 110-132 1115 168 164-172 374 323-407 0/1
0.63 7:48 1:06 8:46 136 132-138 1192 165 88-172 357 204-376 1/2
0.75 8:56 1:08 9:04 141 136-145 1277 170 168-174 358 321-420 7/0
0.88 9:58 1:03 8:22 140 137-144 1172 168 164-172 298 261-324 4/0
1.00 11:02 1:03 8:25 136 134-138 1145 168 164-172 325 284-342 3/1
1.13 12:03 1:02 8:16 138 135-140 1140 171 166-174 351 331-360 0/8
1.25 13:06 1:02 8:19 137 136-140 1140 166 160-172 344 298-370 1/2
1.38 14:08 1:02 8:17 138 136-142 1142 168 164-172 362 352-372 1/5
1.50 15:31 1:23 11:03 140 129-144 1548 148 114-168 280 75-377 2/1
1.63 16:51 1:20 10:41 120 112-129 1281 142 118-172 213 121-343 1/1
1.75 17:51 1:00 8:02 136 126-142 1093 170 166-172 351 334-362 0/1
1.88 18:52 1:01 8:08 139 139-140 1130 171 166-178 360 349-390 0/1
2.00 19:55 1:03 8:23 145 140-149 1216 168 166-172 367 335-422 1/0
2.13 20:58 1:03 8:26 147 146-148 1239 167 162-170 366 343-397 4/0
2.25 22:12 1:14 9:48 147 143-152 1441 165 126-174 390 206-462 3/1
2.38 23:07 55 7:19 155 152-158 1133 174 172-176 379 333-427 7/0
2.50 24:03 56 7:30 150 148-152 1124 171 168-174 388 364-402 1/4
2.63 24:59 56 7:25 146 144-148 1084 174 170-176 363 345-375 0/6
2.75 25:59 1:01 8:06 146 144-147 1184 172 166-176 406 377-438 2/2
2.88 27:05 1:06 8:46 148 146-149 1296 167 164-170 364 336-386 2/0
3.00 28:07 1:02 8:19 147 146-150 1222 167 160-172 363 316-453 4/2
3.12 29:05 58 8:19 147 141-151 1222 168 160-190 322 255-513 3/6

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 158 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    15 2.3% 8:57
    13 1.1% 8:25

  • Cadence Distribution

    166 avge / 190 max Stride Length: 104cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 89.7 168 3 26:05 8:42
    Walk 6.4 122 0.1 1:52 15:55
    Still 3.9 - - 1:08 -

  • Power Distribution

    335W (513 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:49 7:18 43.96% More
    800m 3:44 7:30 49.75% More
    1km 4:46 7:41 50.73% More
    Mile 8:06 8:06 51.03% More
    5k 28:31 9:11 49.26% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:42 8:42 47.48
    5km 28:56 9:19 48.56
    5M 47:55 9:35 47.67
    10km 1:00:20 9:43 47.25
    10M 1:39:54 9:59 47.13
    Half 2:13:01 10:09 46.45
    20M 3:28:18 10:25 47.00
    Mara 4:37:20 10:35 47.07
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