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Sat 28th Dec 2024 at 7:53am by Paul Topspin

Run > General
  • Time
    31:31
  • Miles
    3.13
  • Min/mi
    10:04
  • Pacing
    68.5%
  • WAVA
    51.57
  • Stride(cm)
    99
  • Cals
    386
  • Watts
    273
  • Cadence
    161
  • BPM
    134
  • %MHR
    78.1
  • B/mi
    1353
  • Asc(m)
    4
  • Surface
    Road

Notes & Comments

1) 0.31mi - 3:52(12:26/mi) 113/118bpm [1404b/mi] 34cal 233/271W
2) 0.08mi - 1:09(14:59/mi) 115/116bpm [1723b/mi] 10cal 180/383W
3) 0.13mi - 1:00(7:31/mi) 115/135bpm [865b/mi] 12cal 367/437W
4) 0.05mi - 1:00(18:33/mi) 135/139bpm [2504b/mi] 12cal 148/385W
5) 0.14mi - 1:00(7:24/mi) 127/132bpm [940b/mi] 12cal 366/425W
6) 0.06mi - 1:00(17:19/mi) 133/138bpm [2303b/mi] 12cal 149/390W
7) 0.15mi - 1:00(6:54/mi) 136/148bpm [938b/mi] 13cal 401/435W
8) 0.06mi - 1:00(17:15/mi) 141/151bpm [2431b/mi] 13cal 129/399W
9) 0.15mi - 1:00(6:46/mi) 141/151bpm [954b/mi] 14cal 414/431W
10) 0.06mi - 1:00(16:33/mi) 140/155bpm [2316b/mi] 13cal 143/410W
11) 0.14mi - 1:00(6:55/mi) 127/148bpm [878b/mi] 12cal 406/422W
12) 0.06mi - 1:00(15:43/mi) 143/151bpm [2246b/mi] 13cal 155/422W
13) 0.14mi - 1:00(7:01/mi) 140/153bpm [983b/mi] 13cal 365/430W
14) 0.06mi - 1:00(16:18/mi) 144/156bpm [2347b/mi] 13cal 162/404W
15) 0.15mi - 1:00(6:51/mi) 141/149bpm [967b/mi] 13cal 416/435W
16) 0.07mi - 1:00(15:14/mi) 143/152bpm [2179b/mi] 13cal 171/412W
17) 0.15mi - 1:00(6:41/mi) 139/156bpm [929b/mi] 13cal 408/432W
18) 0.06mi - 1:00(16:03/mi) 149/158bpm [2391b/mi] 14cal 155/409W
19) 0.15mi - 1:00(6:52/mi) 139/152bpm [956b/mi] 13cal 418/453W
20) 0.06mi - 1:00(16:01/mi) 147/154bpm [2354b/mi] 14cal 157/412W
21) 0.14mi - 1:00(7:01/mi) 136/146bpm [955b/mi] 13cal 372/396W
22) 0.06mi - 1:00(16:31/mi) 143/149bpm [2361b/mi] 13cal 162/396W
23) 0.15mi - 1:00(6:43/mi) 133/142bpm [893b/mi] 12cal 408/428W
24) 0.06mi - 1:00(15:54/mi) 133/143bpm [2115b/mi] 12cal 166/423W
25) 0.15mi - 1:00(6:53/mi) 134/146bpm [923b/mi] 12cal 409/433W
26) 0.06mi - 1:00(16:31/mi) 148/154bpm [2445b/mi] 14cal 155/412W
27) 0.15mi - 1:00(6:53/mi) 143/154bpm [985b/mi] 13cal 415/448W
28) 0.06mi - 1:00(16:30/mi) 150/157bpm [2475b/mi] 14cal 156/412W
29) 0.07mi - 28(6:33/mi) 132/138bpm [865b/mi] 6cal 440/469W
30) 0.01mi - 2(7:05/mi) 140/140bpm [992b/mi] 1cal 307/422W
3:52 1:09 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 28 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.
0.31 3:52 3:52 12:26 113 89-118 1405 173 108-188 233 100-271 2/1
0.39 5:00 1:09 14:55 115 110-116 1715 134 0-182 180 0-383 1/1
0.52 6:00 59 7:29 115 108-136 860 181 114-200 367 132-437 1/0
0.57 6:59 1:00 18:54 135 128-139 2551 119 0-184 147 97-385 0/0
0.71 7:59 59 7:21 127 122-132 933 179 0-192 367 54-425 1/0
0.76 8:58 59 17:34 133 130-138 2336 127 106-190 149 93-390 0/0
0.91 9:57 59 6:54 136 128-148 938 186 176-190 401 165-435 1/1
0.96 10:57 59 17:35 141 128-151 2480 114 0-186 131 0-399 0/1
1.11 11:56 59 6:46 141 126-152 954 190 184-192 414 275-431 1/1
1.17 12:55 59 16:51 140 120-155 2360 123 0-190 144 60-410 1/1
1.31 13:54 59 6:55 128 117-148 885 190 178-192 406 213-422 1/1
1.37 14:54 59 15:59 143 130-151 2286 130 110-190 157 98-422 1/1
1.51 15:59 1:05 +1 7:45 140 126-154 1084 177 0-192 372 0-430 1/1
1.57 16:58 59 16:32 144 128-156 2382 119 0-190 166 0-412 1/1
1.72 17:58 59 6:52 142 128-149 974 191 180-194 416 404-435 0/1
1.78 18:57 59 15:25 143 130-152 2204 136 110-226 174 102-412 0/0
1.93 19:56 59 6:41 139 130-156 929 192 180-196 408 347-432 1/2
1.99 20:56 59 16:17 149 134-158 2427 126 0-192 158 55-409 1/1
2.13 21:55 59 6:53 139 130-153 956 190 178-194 418 342-453 1/1
2.19 22:54 59 16:12 147 137-154 2382 130 108-188 159 97-412 1/0
2.34 23:54 59 7:01 136 125-146 953 191 180-194 373 290-396 1/0
2.39 24:53 59 16:49 142 125-149 2389 131 106-214 164 104-396 1/1
2.54 25:52 59 6:42 133 124-142 891 191 188-194 408 322-428 0/1
2.60 26:52 59 16:07 133 124-143 2143 129 106-192 169 96-423 0/0
2.75 27:51 59 6:54 134 124-146 924 192 176-194 409 350-433 1/1
2.81 28:51 59 16:47 148 135-154 2483 126 106-194 158 102-412 0/0
2.95 29:50 59 6:52 143 133-154 982 192 188-196 415 337-448 1/1
3.01 30:49 59 16:38 149 134-157 2478 134 106-210 160 91-412 0/0
3.08 31:17 27 6:34 132 129-139 866 197 182-200 440 382-469 0/0
3.08 31:20 3 +1 15:20 140 139-140 2146 98 0-196 307 0-422 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 158 max Delete HR Trace

  • Cadence Distribution

    161 avge / 226 max Stride Length: 99cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 66.9 185 2.6 21:07 8:13
    Walk 32.8 109 0.5 10:25 19:08
    Pause 0.3 - - 6 -

  • Power Distribution

    273W (469 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:13 8:55 40.23% More
    800m 4:30 9:03 47.48% More
    1km 5:49 9:21 47.90% More
    Mile 9:08 9:08 51.91% More
    5k 31:24 10:06 51.44% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:24 9:24 50.40
    5km 31:16 10:04 51.66
    5M 51:47 10:21 51.02
    10km 1:05:12 10:30 50.70
    10M 1:47:58 10:48 50.73
    Half 2:23:44 10:58 50.10
    20M 3:45:05 11:15 50.70
    Mara 4:59:41 11:26 50.77
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