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Fri 20th Dec 2024 at 10:08am by Paul Topspin

Run > General
  • Time
    32:04
  • Miles
    3.18
  • Min/mi
    10:05
  • Pacing
    58.2%
  • WAVA
    51.53
  • Stride(cm)
    100
  • Cals
    364
  • Watts
    269
  • Cadence
    159
  • BPM
    129
  • %MHR
    75
  • B/mi
    1301
  • Asc(m)
    18
  • Surface
    Road

Notes & Comments

1) 0.31mi - 3:29(11:13/mi) 113/120bpm [1268b/mi] 35cal 248/290W
2) 0.1mi - 1:31(15:18/mi) 116/119bpm [1774b/mi] 13cal 182/268W
3) 0.13mi - 1:00(7:25/mi) 125/134bpm [926b/mi] 12cal 346/384W
4) 0.06mi - 1:00(16:23/mi) 126/135bpm [2065b/mi] 11cal 159/356W
5) 0.13mi - 1:00(7:26/mi) 121/129bpm [899b/mi] 12cal 351/392W
6) 0.06mi - 1:00(17:05/mi) 126/132bpm [2153b/mi] 11cal 140/376W
7) 0.14mi - 1:00(7:17/mi) 134/148bpm [976b/mi] 13cal 381/409W
8) 0.06mi - 1:00(16:39/mi) 137/149bpm [2281b/mi] 12cal 175/420W
9) 0.14mi - 1:00(7:11/mi) 127/141bpm [911b/mi] 12cal 389/423W
10) 0.06mi - 1:00(16:13/mi) 135/143bpm [2188b/mi] 12cal 169/408W
11) 0.14mi - 1:00(7:13/mi) 128/139bpm [924b/mi] 12cal 382/412W
12) 0.06mi - 1:00(16:57/mi) 135/142bpm [2287b/mi] 12cal 131/383W
13) 0.14mi - 1:00(7:11/mi) 143/150bpm [1028b/mi] 13cal 363/387W
14) 0.06mi - 1:00(17:42/mi) 130/152bpm [2302b/mi] 10cal 126/385W
15) 0.14mi - 1:00(7:06/mi) 121/139bpm [859b/mi] 12cal 409/448W
16) 0.06mi - 1:00(16:58/mi) 137/145bpm [2325b/mi] 11cal 149/386W
17) 0.14mi - 1:00(6:56/mi) 133/143bpm [921b/mi] 12cal 399/448W
18) 0.06mi - 1:00(16:51/mi) 136/145bpm [2291b/mi] 12cal 144/409W
19) 0.15mi - 1:00(6:49/mi) 130/141bpm [886b/mi] 11cal 387/422W
20) 0.06mi - 1:00(16:52/mi) 131/143bpm [2210b/mi] 11cal 163/411W
21) 0.15mi - 1:00(6:49/mi) 125/133bpm [852b/mi] 11cal 401/452W
22) 0.06mi - 1:00(16:26/mi) 136/144bpm [2235b/mi] 12cal 127/409W
23) 0.15mi - 1:00(6:45/mi) 126/134bpm [851b/mi] 11cal 410/471W
24) 0.06mi - 1:00(15:54/mi) 134/141bpm [2131b/mi] 12cal 131/398W
25) 0.14mi - 1:00(7:04/mi) 135/143bpm [954b/mi] 12cal 399/438W
26) 0.06mi - 1:00(16:43/mi) 139/144bpm [2325b/mi] 11cal 151/391W
27) 0.15mi - 1:00(6:52/mi) 134/146bpm [921b/mi] 12cal 390/416W
28) 0.06mi - 1:00(17:14/mi) 139/147bpm [2395b/mi] 12cal 149/408W
29) 0.14mi - 1:00(7:03/mi) 130/136bpm [918b/mi] 11cal 403/459W
30) 0.01mi - 3(5:27/mi) 136/136bpm [741b/mi] 1cal 393/402W
3:29 1:31 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 3

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.
0.31 3:29 3:29 11:12 113 89-120 1266 173 0-188 248 92-276 4/2
0.41 5:00 1:31 15:16 116 108-119 1771 139 108-176 182 108-268 2/1
0.54 5:59 59 7:22 125 117-134 921 181 112-190 346 112-384 1/1
0.60 6:58 59 16:43 126 117-135 2107 127 106-224 159 100-356 1/0
0.74 7:58 1:00 7:26 121 115-129 899 185 180-190 350 274-392 2/0
0.80 8:58 1:00 17:05 126 117-132 2153 113 0-186 145 0-376 1/0
0.93 9:58 1:00 7:17 134 117-148 976 180 0-190 375 56-409 2/0
0.99 10:58 1:00 16:39 137 117-149 2281 124 110-188 179 116-420 2/0
1.13 11:58 1:00 7:11 127 116-141 912 186 182-190 385 192-423 3/0
1.19 12:58 1:00 16:13 136 121-143 2205 133 108-228 173 105-411 1/1
1.33 13:58 1:00 7:13 128 120-139 924 186 178-196 379 209-412 1/0
1.39 14:58 1:00 16:57 135 126-142 2287 107 0-186 136 0-383 1/0
1.53 15:58 1:00 7:11 143 126-150 1028 185 110-190 359 115-387 1/1
1.59 18:05 2:07 +1 37:29 130 108-152 4872 103 0-186 133 0-385 1/1
1.73 19:05 1:00 7:06 121 106-139 859 186 110-190 404 109-448 2/2
1.79 20:05 1:00 16:58 137 121-145 2326 126 106-186 153 93-386 0/1
1.93 21:05 1:00 6:56 133 121-143 921 187 110-192 394 115-448 1/2
1.99 22:05 1:00 16:51 136 125-145 2291 113 0-188 148 0-409 1/2
2.14 23:05 1:00 6:49 130 121-141 886 186 110-192 382 103-422 0/3
2.20 24:05 1:00 16:52 131 117-143 2210 126 106-190 167 90-411 0/2
2.34 25:05 1:00 6:49 125 118-133 852 187 110-192 396 110-452 1/2
2.40 26:05 1:00 16:26 136 126-144 2235 108 0-192 134 0-409 0/1
2.55 27:05 1:00 6:45 126 121-134 851 187 0-194 402 65-471 1/2
2.61 28:05 1:00 15:54 134 126-141 2131 121 0-190 135 0-400 0/1
2.76 29:05 1:00 7:04 135 125-143 954 189 110-192 394 111-438 2/1
2.82 30:05 1:00 16:44 139 126-144 2325 127 106-190 155 87-391 0/2
2.96 31:05 1:00 6:52 134 123-146 921 187 112-192 385 107-416 1/2
3.02 32:05 1:00 17:14 139 125-147 2396 125 106-190 153 93-408 1/2
3.16 33:05 1:00 7:03 130 123-136 918 188 106-196 398 104-459 3/2
3.17 33:10 5 +1 7:59 136 136-136 1086 191 188-192 396 386-411 0/1
3.17 33:10 0 +1 0 136 136-136 NAN 192 192-192 386 386-386 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    129 avge / 152 max Delete HR Trace

  • Cadence Distribution

    159 avge / 228 max Stride Length: 100cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 62.6 185 2.6 20:22 8:24
    Walk 34.1 109 0.6 11:42 18:54
    Pause 3.3 - - 1:08 -

  • Power Distribution

    269W (471 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:16 9:06 39.45% More
    800m 4:33 9:08 47.02% More
    1km 5:58 9:36 46.71% More
    Mile 9:23 9:23 50.50% More
    5k 32:27 10:27 49.77% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:24 9:24 50.40
    5km 31:17 10:04 51.63
    5M 51:48 10:22 51.00
    10km 1:05:14 10:30 50.68
    10M 1:48:01 10:48 50.71
    Half 2:23:49 10:59 50.07
    20M 3:45:12 11:16 50.67
    Mara 4:59:50 11:27 50.75
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