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Fri 20th Dec 2024 at 5:39pm by K.Rob

Run > General
  • Time
    29:42
  • Miles
    3.31
  • Min/mi
    8:58
  • Pacing
    45.8%
  • WAVA
    53.05
  • Stride(cm)
    103
  • Cals
    291
  • Watts
    249
  • Cadence
    175
  • BPM
    133
  • B/mi
    1190
  • Asc(m)
    20
  • Surface
    Road

Notes & Comments

1) 1mi - 9:18(9:18/mi) 131/140bpm [1218b/mi] 91cal 237/388W
2) 1mi - 9:12(9:12/mi) 129/142bpm [1187b/mi] 85cal 239/325W
3) 1mi - 8:33(8:33/mi) 137/151bpm [1171b/mi] 87cal 243/356W
4) 0.31mi - 2:39(8:29/mi) 141/146bpm [1195b/mi] 28cal 252/290W
9:18 9:12 8:33 2:39

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 51 51 6:51 103 75-120 706 168 108-176 256 76-388 2/1
0.25 2:06 1:15 10:00 129 120-132 1291 173 168-176 242 234-267 1/0
0.38 3:25 1:18 10:28 131 129-133 1371 173 170-176 226 202-246 1/1
0.50 4:40 1:15 9:58 132 130-133 1317 174 170-176 201 195-209 0/2
0.63 5:51 1:11 9:30 135 132-138 1282 174 168-176 239 213-256 1/1
0.75 7:00 1:09 9:15 138 137-139 1276 175 174-176 257 241-278 2/2
0.88 8:15 1:15 +6 10:01 134 130-139 1343 175 170-178 258 215-277 2/2
1.00 9:24 1:09 9:08 138 135-140 1261 175 174-176 248 238-255 1/2
1.13 10:33 1:10 9:16 139 137-141 1288 175 174-176 254 248-261 1/1
1.25 11:56 1:22 +10 10:57 134 125-138 1467 174 170-176 238 219-270 1/1
1.38 13:44 1:48 +36 14:25 129 121-137 1859 170 92-176 250 120-306 8/1
1.50 15:52 2:08 +1:04 17:06 130 91-139 2224 175 158-176 255 199-278 2/1
1.63 17:55 2:03 +47 16:21 109 87-132 1782 172 166-186 236 121-325 2/10
1.75 21:13 3:18 +2:12 26:24 115 86-129 3037 176 170-186 279 216-325 12/5
1.88 22:18 1:06 8:45 137 129-141 1200 176 174-180 266 250-290 2/2
2.00 23:34 1:16 +9 10:06 141 140-142 1424 175 172-178 267 202-302 1/1
2.13 25:40 2:06 +1:00 16:51 113 94-139 1904 174 162-178 250 213-294 5/2
2.25 26:44 1:03 8:26 130 115-135 1096 177 174-182 231 202-264 0/9
2.38 27:49 1:05 8:41 139 135-141 1206 176 174-178 253 232-270 2/2
2.50 28:52 1:04 8:28 136 130-142 1153 176 174-178 240 224-260 1/3
2.63 30:00 1:08 9:05 145 141-151 1318 175 170-178 287 247-356 5/1
2.75 31:01 1:01 8:05 148 143-151 1197 176 174-180 230 200-307 4/5
2.88 32:01 1:00 8:00 144 143-146 1151 177 174-178 268 238-283 1/3
3.00 33:26 1:25 +18 11:20 140 123-147 1586 176 166-178 258 150-324 0/2
3.13 34:30 1:04 8:32 136 127-142 1160 176 174-178 246 228-281 1/1
3.25 35:33 1:03 8:27 144 141-145 1217 176 174-178 254 238-269 1/1
3.31 36:05 32 8:31 145 144-146 1234 177 174-182 261 243-290 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 151 max Delete HR Trace

  • Cadence Distribution

    175 avge / 186 max Stride Length: 103cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 84.5 174 3.3 29:36 10:41
    Walk 2.0 102 0 51 1:12:23
    Pause 13.5 - - 5:38 -

  • Power Distribution

    249W (388 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:59 8:00 40.63% More
    800m 4:11 8:24 45.22% More
    1km 5:14 8:26 47.08% More
    Mile 8:48 8:48 48.05% More
    5k 34:19 11:03 43.02% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:21 8:21 50.62
    5km 27:46 8:56 53.18
    5M 45:59 9:12 52.14
    10km 57:54 9:19 51.74
    10M 1:35:53 9:35 51.39
    Half 2:07:39 9:45 50.38
    20M 3:19:54 10:00 50.61
    Mara 4:26:09 10:10 50.37
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