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Sat 21st Dec 2024 at 9:01am by Rob S

Run > General
  • Time
    23:51
  • Miles
    3.12
  • Min/mi
    7:39
  • Pacing
    94.9%
  • WAVA
    54.68
  • Stride(cm)
    120
  • Cals
    341
  • Watts
    368
  • Cadence
    175
  • BPM
    174
  • %MHR
    102
  • B/mi
    1333
  • Asc(m)
    10
  • Surface
    Road

Notes & Comments

1) 0.62mi - 4:58(7:59/mi) 155/167bpm [1238b/mi] 64cal 355/417W
2) 0.62mi - 4:53(7:51/mi) 171/175bpm [1342b/mi] 68cal 348/398W
3) 0.62mi - 4:48(7:44/mi) 176/180bpm [1361b/mi] 69cal 367/400W
4) 0.62mi - 4:43(7:35/mi) 183/187bpm [1387b/mi] 70cal 367/414W
5) 0.62mi - 4:25(7:07/mi) 188/193bpm [1337b/mi] 69cal 396/453W
6) 0.01mi - 4(5:03/mi) 192/193bpm [971b/mi] 1cal 432/438W
4:58 4:53 4:48 4:43 4:25 4

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 1:02 1:02 8:17 130 106-148 1076 171 168-176 380 304-417 2/1
0.25 2:01 59 7:54 157 149-160 1239 173 170-176 369 356-385 2/0
0.38 3:01 1:00 7:58 162 160-163 1292 173 170-176 349 334-382 1/0
0.50 4:01 1:00 7:58 163 161-165 1299 173 170-176 358 338-386 2/1
0.63 4:59 58 7:46 166 165-167 1289 174 172-176 366 335-392 1/1
0.75 5:57 58 7:46 169 166-170 1311 175 174-176 365 341-392 3/2
0.88 6:57 1:00 8:02 170 169-172 1365 173 168-174 372 351-398 2/1
1.00 7:57 59 7:54 172 171-172 1360 174 170-176 332 313-369 1/2
1.13 8:55 58 7:46 172 171-173 1336 174 172-176 331 326-334 0/1
1.25 9:54 59 7:49 174 172-175 1361 175 172-176 343 325-365 0/1
1.38 10:51 58 7:42 175 174-175 1348 175 174-176 370 352-395 2/2
1.50 11:50 58 7:47 175 174-176 1361 175 174-176 369 338-400 2/1
1.63 12:48 58 7:47 177 175-178 1379 175 174-176 373 344-390 1/1
1.75 13:47 58 7:48 178 177-179 1388 175 174-176 361 333-392 1/0
1.88 14:43 57 7:34 178 176-180 1347 175 174-176 360 332-389 2/1
2.00 15:40 57 7:35 182 179-183 1380 176 174-178 384 323-408 3/4
2.13 16:36 56 7:27 182 180-184 1355 176 174-178 355 341-402 1/2
2.25 17:33 57 7:38 183 182-185 1397 176 174-178 388 349-414 2/1
2.38 18:31 57 7:39 183 182-184 1400 176 174-182 355 335-379 1/1
2.50 19:27 56 7:32 185 182-187 1393 176 176-178 352 346-358 0/1
2.63 20:21 53 7:06 187 185-188 1328 178 176-186 361 343-426 0/1
2.75 21:16 55 7:22 187 185-188 1379 176 174-178 388 375-402 2/2
2.88 22:12 56 7:26 188 186-189 1398 177 174-178 400 358-422 2/1
3.00 23:04 52 7:00 190 187-191 1329 178 176-184 406 372-443 2/1
3.12 23:51 47 6:30 192 191-193 1248 186 182-194 441 425-453 2/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    174 avge / 193 max Delete HR Trace

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 175 3.1 23:50 7:38
    Still 0.1 - - 1 -

  • Power Distribution

    368W (453 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:41 6:44 43.93% More
    800m 3:31 7:05 47.85% More
    1km 4:24 7:05 50.21% More
    Mile 7:17 7:17 52.60% More
    5k 23:41 7:38 54.82% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:08 7:08 53.68
    5km 23:45 7:39 54.68
    5M 39:19 7:52 53.95
    10km 49:30 7:58 53.64
    10M 1:21:59 8:12 53.57
    Half 1:49:09 8:20 52.86
    20M 2:50:55 8:33 53.49
    Mara 3:47:33 8:41 53.58
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