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Sat 4th Jan 2025 at 4:17pm by WilliamCuffay

Run > General
  • Time
    34:11
  • Miles
    3.16
  • Min/mi
    10:49
  • Pacing
    53.6%
  • WAVA
    44.60
  • Stride(cm)
    86
  • Cals
    302
  • Watts
    226
  • Cadence
    174
  • BPM
    129
  • %MHR
    75.6
  • B/mi
    1399
  • Asc(m)
    15
  • Surface
    Road

Notes & Comments

1) 1mi - 10:54(10:54/mi) 125/135bpm [1362b/mi] 95cal 220/263W
2) 1mi - 10:38(10:38/mi) 130/139bpm [1383b/mi] 95cal 221/262W
3) 1mi - 10:43(10:43/mi) 134/139bpm [1436b/mi] 97cal 219/259W
4) 0.16mi - 1:56(11:44/mi) 126/141bpm [1479b/mi] 15cal 191/299W
10:54 10:38 10:43 1:56

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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 2:10 2:10 +40 17:17 105 81-121 1815 168 112-180 213 37-251 2/2
0.25 3:27 1:18 10:22 126 121-129 1306 177 174-180 225 205-234 0/2
0.38 4:51 1:23 11:06 130 128-131 1444 175 174-178 237 225-254 3/0
0.50 6:12 1:21 10:48 131 130-133 1415 174 170-178 219 212-229 1/1
0.63 9:08 2:57 +1:34 23:32 125 101-135 2942 168 88-182 211 61-257 1/0
0.75 10:28 1:20 10:37 122 109-127 1296 176 172-184 237 221-250 1/1
0.88 11:47 1:19 10:32 128 126-130 1349 175 174-176 236 232-242 2/0
1.00 13:07 1:20 10:43 133 129-135 1426 174 172-178 227 217-240 1/1
1.13 14:29 1:21 10:51 136 135-137 1475 173 170-174 223 218-231 2/0
1.25 16:38 2:09 +52 17:15 128 118-136 2208 174 166-178 221 186-244 1/1
1.38 17:57 1:19 10:29 132 128-135 1383 175 174-178 229 223-236 1/1
1.50 19:18 1:22 10:55 131 130-133 1429 173 170-176 226 223-231 1/0
1.63 21:02 1:43 +25 13:47 126 120-134 1737 174 170-178 239 223-262 2/0
1.75 22:22 1:20 10:41 127 125-129 1357 174 168-176 223 76-241 1/2
1.88 23:41 1:19 10:31 127 126-128 1335 174 172-178 224 217-228 0/2
2.00 25:29 1:49 +28 14:30 132 127-139 1913 173 166-176 230 213-249 2/1
2.13 26:49 1:19 10:33 135 134-136 1424 175 172-176 246 233-259 3/0
2.25 28:07 1:19 10:30 137 135-138 1438 175 174-176 234 225-258 1/0
2.38 29:27 1:20 10:40 137 135-138 1462 174 172-176 227 223-234 1/0
2.50 30:49 1:22 10:54 134 132-138 1461 172 168-176 220 216-233 1/2
2.63 32:11 1:22 10:57 133 132-134 1457 171 168-174 214 209-219 0/2
2.75 35:00 2:49 +1:27 22:29 126 115-134 2832 175 170-180 226 215-252 1/3
2.88 36:18 1:18 10:21 134 129-137 1387 176 174-180 232 223-241 1/1
3.00 37:40 1:23 11:00 137 136-139 1508 173 170-176 223 210-238 0/3
3.13 40:34 2:54 +1:27 23:12 129 106-141 2994 171 166-174 214 121-261 2/3
3.16 41:03 29 12:09 117 112-120 1422 172 166-176 241 210-299 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    129 avge / 141 max Delete HR Trace

  • Cadence Distribution

    174 avge / 184 max Stride Length: 86cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 84.7 174 3.1 33:49 12:45
    Walk 1.9 106 0 54 50:53
    Still 0.0 - - 1 -
    Pause 13.3 - - 6:19 -

  • Power Distribution

    226W (299 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:34 10:21 32.75% More
    800m 5:16 10:35 37.79% More
    1km 6:37 10:38 39.16% More
    Mile 11:06 11:06 39.62% More
    5k 40:17 12:58 37.15% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:13 10:13 43.03
    5km 33:35 10:49 44.56
    5M 55:20 11:04 44.09
    10km 1:09:31 11:11 43.85
    10M 1:54:32 11:27 44.02
    Half 2:32:04 11:36 43.54
    20M 3:57:06 11:51 44.25
    Mara 5:14:47 12:01 44.44
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