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Sat 4th Jan 2025 at 8:13am by pjlovr25

Run > Easy
  • Time
    35:06
  • Miles
    3.33
  • Min/mi
    10:32
  • Pacing
    82.3%
  • WAVA
    47.20
  • Stride(cm)
    85
  • Cals
    698
  • Watts
    230
  • Cadence
    180
  • BPM
    156
  • %MHR
    83.2
  • B/mi
    1639
  • Asc(m)
    13
  • Surface
    Road

Notes & Comments

30mins easy plus warm-up
1) 0.1mi - 1:30(14:38/mi) 104/109bpm [1521b/mi] 9cal 152/190W
2) 0.1mi - 1:00(9:52/mi) 123/133bpm [1213b/mi] 9cal 221/253W
3) 0.04mi - 30(13:53/mi) 133/136bpm [1846b/mi] 4cal 187/250W
4) 0.11mi - 1:00(9:28/mi) 134/142bpm [1268b/mi] 10cal 229/255W
5) 0.02mi - 30(29:06/mi) 137/143bpm [3987b/mi] 4cal 136/272W
6) 0.01mi - 35(55:10/mi) 133/140bpm [7337b/mi] 6cal 62/191W
7) 2.96mi - 30:00(10:08/mi) 161/171bpm [1632b/mi] 328cal 239/328W
8) 0mi - 1(4:26:53/mi) 161/171bpm [42968b/mi] 328cal 239/328W
1:30 1:00 30 1:00 30 35 30:00 1

Map
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0mi in 0

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.
0.10 1:29 1:29 14:28 104 83-109 1504 139 0-154 152 0-190 1/2
0.20 2:28 59 9:49 123 106-133 1208 185 140-192 221 147-253 1/3
0.24 2:58 30 13:53 133 123-136 1846 151 144-186 189 161-250 1/1
0.34 3:57 59 9:23 134 122-142 1258 185 144-192 229 165-255 1/1
0.36 4:33 36 39:32 137 131-143 5416 116 0-184 132 0-272 1/1
0.37 5:01 28 47:04 131 119-139 6166 100 0-152 51 16-162 1/1
3.33 35:00 29:59 10:08 161 119-171 1632 184 122-192 239 75-328 28/28
3.33 35:01 1 +1 INF:00:00 169 168-169 INF 183 182-184 118 0-235 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    156 avge / 171 max Delete HR Trace

  • Cadence Distribution

    180 avge / 192 max Stride Length: 85cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 91.3 184 3.2 32:04 10:07
    Walk 8.4 133 0.2 2:56 17:56
    Still 0.3 - - 6 -

  • Power Distribution

    230W (328 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:23 9:36 37.86% More
    800m 4:53 9:50 40.77% More
    1km 6:08 9:52 42.31% More
    Mile 9:52 9:52 44.77% More
    5k 32:18 10:24 47.78% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:53 8:53 49.71
    5km 32:26 10:26 47.57
    5M 55:51 11:10 45.08
    10km 1:11:36 11:31 44.02
    10M 2:03:20 12:20 41.99
    Half 2:47:55 12:49 40.23
    20M 4:32:20 13:37 38.92
    Mara 6:10:47 14:09 37.79
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