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Mon 30th Dec 2024 at 3:19pm by Howard Togs

Run > General
  • Time
    45:12
  • Miles
    4.75
  • Min/mi
    9:31
  • WAVA
    50.85
  • Stride(cm)
    106
  • Cals
    478
  • Watts
    264
  • Cadence
    159
  • BPM
    129
  • %MHR
    71.4
  • B/mi
    1223
  • Asc(m)
    24
  • Surface
    Road

Notes & Comments

1) 1mi - 10:27(10:27/mi) 118/132bpm [1233b/mi] 99cal 232/314W
2) 1mi - 9:43(9:43/mi) 126/143bpm [1224b/mi] 102cal 259/299W
3) 1mi - 9:22(9:22/mi) 132/144bpm [1237b/mi] 101cal 262/295W
4) 1mi - 9:07(9:07/mi) 131/145bpm [1195b/mi] 100cal 273/359W
5) 0.75mi - 6:32(8:41/mi) 140/146bpm [1217b/mi] 76cal 293/387W
10:27 9:43 9:22 9:07 6:32

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.
0.25 2:38 2:38 10:34 109 87-121 1151 157 112-162 256 80-299 5/3
0.50 6:12 3:33 +59 14:13 119 93-132 1693 157 150-160 244 177-275 4/3
0.75 8:41 2:29 9:56 124 122-127 1232 157 154-158 237 200-271 3/2
1.00 11:27 2:46 11:04 121 116-126 1340 158 154-162 231 133-314 3/3
1.25 22:32 11:05 +8:38 44:21 112 86-125 4967 156 110-162 244 89-268 3/2
1.50 24:58 2:26 9:43 123 118-130 1194 158 156-160 260 249-272 1/4
1.75 27:25 2:27 9:50 132 129-136 1297 158 156-162 259 225-286 3/2
2.00 29:48 2:23 9:32 139 133-143 1326 160 158-162 274 259-299 5/1
2.25 32:09 2:21 9:22 139 134-144 1302 159 156-162 257 241-278 2/3
2.50 34:30 2:21 9:24 132 130-133 1241 160 156-162 264 189-295 1/5
2.75 36:52 2:22 9:27 129 127-131 1220 160 158-162 264 257-281 1/3
3.00 39:11 2:19 9:16 130 128-136 1204 159 156-162 264 259-268 1/4
3.25 41:29 2:19 9:16 133 128-137 1232 159 156-162 274 261-304 1/3
3.50 45:09 3:39 +1:22 14:37 128 95-136 1872 158 114-160 264 103-307 2/3
3.75 47:24 2:16 9:02 127 103-133 1148 161 160-162 275 268-287 4/2
4.00 49:40 2:15 9:01 135 133-145 1216 160 154-162 281 245-359 2/4
4.25 51:52 2:13 8:51 139 133-146 1230 161 158-164 289 247-387 7/7
4.50 54:01 2:09 8:37 138 135-142 1188 162 156-164 288 277-305 2/2
4.75 56:11 2:09 8:36 141 140-143 1214 161 160-164 301 269-345 4/1
4.75 56:12 1 12:32 140 140-140 1755 162 162-162 311 311-311 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    129 avge / 146 max Delete HR Trace

  • Cadence Distribution

    159 avge / 164 max Stride Length: 106cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 79.8 159 4.7 44:38 9:38
    Walk 18.2 112 0 10:26 12:36:27
    Still 0.3 - - 9 -
    Pause 1.7 - - 59 -

  • Power Distribution

    264W (387 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:06 8:25 39.95% More
    800m 4:15 8:33 46.33% More
    1km 5:19 8:34 48.26% More
    Mile 8:46 8:46 49.76% More
    5k 29:48 9:35 49.83% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:40 8:40 50.32
    5km 28:49 9:17 51.52
    5M 47:44 9:33 50.68
    10km 1:00:05 9:40 50.30
    10M 1:39:30 9:57 50.22
    Half 2:12:29 10:07 49.53
    20M 3:27:28 10:22 50.12
    Mara 4:36:13 10:33 50.20
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