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Mon 30th Dec 2024 at 12:15pm by Rob S

Run > General
  • Time
    30:31
  • Miles
    3.64
  • Min/mi
    8:23
  • Pacing
    97%
  • WAVA
    50.18
  • Stride(cm)
    114
  • Cals
    406
  • Watts
    334
  • Cadence
    169
  • BPM
    165
  • %MHR
    96.6
  • B/mi
    1385
  • Asc(m)
    9
  • Surface
    Road

Notes & Comments

1) 3.64mi - 30:31(8:23/mi) 165/178bpm [1384b/mi] 406cal 334/414W
30:31

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 1:05 1:05 8:36 130 115-145 1119 160 106-168 308 93-338 1/1
0.25 2:08 1:04 8:29 147 144-149 1247 167 164-172 339 330-352 2/0
0.38 3:12 1:04 8:34 150 148-152 1285 167 164-170 335 314-349 1/1
0.50 4:14 1:02 8:13 153 150-156 1258 170 168-172 347 323-369 2/1
0.63 5:17 1:02 8:20 155 153-157 1291 169 168-172 329 285-414 0/1
0.75 6:20 1:04 8:31 157 154-160 1336 171 170-172 339 329-345 1/1
0.88 7:25 1:04 8:36 160 159-164 1375 170 168-172 313 300-335 1/1
1.00 8:26 1:01 8:09 163 162-165 1328 170 166-172 349 334-369 2/2
1.13 9:28 1:02 8:14 164 162-167 1352 170 168-172 344 333-356 1/1
1.25 10:30 1:03 8:21 168 167-170 1404 170 168-172 341 318-357 1/1
1.38 11:33 1:02 8:18 166 164-168 1378 170 168-172 353 342-362 1/1
1.50 12:36 1:03 8:25 167 165-169 1405 170 168-172 344 320-368 1/1
1.63 13:39 1:03 8:25 169 168-170 1421 170 168-172 346 330-362 1/1
1.75 14:40 1:02 8:12 168 163-170 1379 170 166-176 353 334-373 2/2
1.88 15:41 1:00 8:04 169 166-172 1362 169 166-172 357 333-379 2/3
2.00 16:44 1:03 8:25 170 166-173 1431 170 168-172 343 324-369 1/1
2.13 17:45 1:01 8:08 173 170-175 1407 171 170-172 357 346-369 1/1
2.25 18:48 1:03 8:28 170 168-174 1439 170 168-172 355 332-375 2/2
2.38 19:53 1:05 8:40 170 166-172 1473 168 166-170 332 318-347 3/2
2.50 20:58 1:04 8:35 170 167-173 1459 168 166-168 314 308-322 1/1
2.63 22:04 1:06 8:49 169 167-172 1489 168 162-174 312 301-325 1/1
2.75 23:07 1:03 8:27 171 168-173 1446 169 166-172 315 308-324 1/1
2.88 24:09 1:01 8:12 172 171-173 1410 168 166-170 314 305-321 0/1
3.00 25:11 1:03 8:20 173 171-175 1442 168 166-170 322 318-331 0/1
3.13 26:14 1:02 8:18 172 170-175 1427 170 168-172 321 316-325 0/1
3.25 27:15 1:02 8:13 173 170-175 1420 170 168-172 327 312-336 1/1
3.38 28:18 1:03 8:22 173 169-176 1447 170 168-172 319 308-329 1/1
3.50 29:20 1:03 8:21 173 172-175 1445 170 168-172 321 316-327 1/0
3.63 30:24 1:03 8:25 176 173-178 1482 169 166-172 335 319-365 2/1
3.64 30:31 7 10:12 176 176-177 1794 167 166-168 347 335-354 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    165 avge / 178 max Delete HR Trace

  • Cadence Distribution

    169 avge / 176 max Stride Length: 114cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.7 169 3.6 30:26 8:23
    Walk 0.3 106 0 5 11:28

  • Power Distribution

    334W (414 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:01 8:05 36.62% More
    800m 4:04 8:12 41.37% More
    1km 5:06 8:13 43.29% More
    Mile 8:15 8:15 46.42% More
    5k 25:58 8:22 50.01% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:46 7:46 49.30
    5km 25:48 8:18 50.34
    5M 42:43 8:33 49.66
    10km 53:48 8:39 49.36
    10M 1:29:05 8:55 49.30
    Half 1:58:36 9:03 48.65
    20M 3:05:43 9:17 49.23
    Mara 4:07:16 9:26 49.30
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