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Mon 30th Dec 2024 at 7:00pm by Paul Topspin

Run > General
  • Time
    38:45
  • Miles
    3.98
  • Min/mi
    9:44
  • Pacing
    80.8%
  • WAVA
    53.93
  • Stride(cm)
    93
  • Cals
    489
  • Watts
    299
  • Cadence
    179
  • BPM
    138
  • %MHR
    80.3
  • B/mi
    1344
  • Asc(m)
    23
  • Surface
    Road

Notes & Comments

1) 0.31mi - 3:07(10:01/mi) 124/132bpm [1242b/mi] 36cal 273/322W
2) 0.31mi - 3:03(9:50/mi) 132/137bpm [1299b/mi] 39cal 301/337W
3) 0.31mi - 3:00(9:39/mi) 137/140bpm [1323b/mi] 39cal 303/332W
4) 0.31mi - 3:02(9:47/mi) 140/144bpm [1370b/mi] 39cal 314/388W
5) 0.31mi - 3:00(9:39/mi) 139/141bpm [1341b/mi] 38cal 298/355W
6) 0.31mi - 3:06(9:59/mi) 142/143bpm [1417b/mi] 40cal 304/344W
7) 0.31mi - 3:04(9:52/mi) 142/145bpm [1402b/mi] 39cal 308/320W
8) 0.31mi - 2:56(9:27/mi) 139/141bpm [1315b/mi] 38cal 303/324W
9) 0.31mi - 3:00(9:39/mi) 135/144bpm [1304b/mi] 36cal 295/322W
10) 0.31mi - 2:58(9:33/mi) 138/141bpm [1318b/mi] 37cal 295/302W
11) 0.31mi - 3:01(9:44/mi) 141/143bpm [1373b/mi] 39cal 291/310W
12) 0.31mi - 3:03(9:48/mi) 142/145bpm [1391b/mi] 38cal 288/305W
13) 0.25mi - 2:24(9:33/mi) 145/148bpm [1386b/mi] 31cal 304/335W
3:07 3:03 3:00 3:02 3:00 3:06 3:04 2:56 3:00 2:58 3:01 3:03 2:24

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 1:15 1:15 10:01 115 99-129 1152 184 176-190 280 250-322 2/1
0.25 2:30 1:15 9:57 131 129-132 1304 180 176-188 279 267-292 1/1
0.38 3:45 1:15 10:01 130 129-131 1301 181 176-188 291 284-297 1/0
0.50 4:59 1:14 9:49 133 131-137 1306 181 176-188 303 277-337 3/0
0.63 6:12 1:14 9:49 133 131-135 1305 179 176-184 304 299-316 1/0
0.75 7:25 1:13 9:42 135 133-138 1309 183 180-186 303 285-332 2/0
0.88 8:38 1:13 9:46 139 138-140 1357 182 180-186 304 291-325 2/0
1.00 9:49 1:11 9:28 139 138-140 1316 182 180-188 314 294-350 2/0
1.13 11:02 1:13 9:42 139 138-142 1347 180 176-186 313 287-341 2/0
1.25 12:16 1:15 9:56 142 140-144 1411 180 176-184 307 275-388 3/1
1.38 13:27 1:10 9:23 140 139-141 1314 179 176-184 281 252-301 0/5
1.50 14:40 1:13 9:47 137 136-139 1340 179 176-184 313 284-355 2/1
1.63 15:56 1:16 10:05 141 139-141 1423 179 176-184 307 296-344 3/1
1.75 17:12 1:17 10:13 142 141-143 1452 177 176-178 297 283-332 3/0
1.88 18:25 1:13 9:40 142 141-143 1373 181 178-186 307 287-330 2/1
2.00 19:39 1:14 9:53 144 142-145 1423 178 176-180 313 300-320 1/0
2.13 20:51 1:12 9:34 141 140-144 1348 178 176-182 307 300-314 0/2
2.25 22:06 1:15 10:01 140 139-141 1401 177 174-182 298 268-310 0/2
2.38 23:16 1:11 9:25 139 139-140 1309 178 176-184 306 292-324 0/4
2.50 24:27 1:11 9:25 139 137-140 1308 177 174-182 303 291-313 0/3
2.63 26:38 2:11 +59 17:26 131 121-144 2283 180 176-188 306 263-322 0/2
2.75 27:51 1:13 9:44 136 133-138 1323 177 176-180 303 296-309 0/1
2.88 29:03 1:12 9:35 138 135-139 1323 178 176-180 297 288-304 0/2
3.00 30:15 1:12 9:39 137 136-139 1322 177 176-178 293 287-299 0/2
3.13 31:27 1:12 9:35 139 137-141 1331 178 176-192 294 281-302 1/2
3.25 32:39 1:13 9:41 139 136-142 1345 176 174-178 293 281-310 0/1
3.38 33:52 1:12 9:39 143 141-143 1379 176 176-178 292 283-300 0/1
3.50 35:06 1:14 9:52 141 140-143 1390 176 174-180 285 277-296 1/1
3.63 36:19 1:13 9:47 141 140-142 1379 177 176-178 291 281-305 2/1
3.75 37:32 1:13 9:43 144 142-145 1398 177 176-180 289 282-299 1/1
3.88 38:44 1:12 9:37 146 145-148 1404 177 174-180 292 282-320 0/1
3.98 39:44 1:00 9:39 144 142-146 1389 176 174-178 321 309-335 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    138 avge / 148 max Delete HR Trace

  • Cadence Distribution

    179 avge / 192 max Stride Length: 93cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.6 178 4 38:45 9:59
    Pause 2.4 - - 59 -

  • Power Distribution

    299W (388 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:20 9:24 38.19% More
    800m 4:46 9:34 44.89% More
    1km 5:58 9:36 46.73% More
    Mile 9:39 9:39 49.12% More
    5k 31:07 10:01 51.92% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:58 8:58 52.84
    5km 29:48 9:36 54.20
    5M 49:21 9:52 53.53
    10km 1:02:08 10:00 53.20
    10M 1:42:54 10:17 53.23
    Half 2:17:00 10:27 52.56
    20M 3:34:32 10:44 53.19
    Mara 4:45:37 10:54 53.27
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