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Wed 8th Jan 2025 at 6:49am by pjlovr25

Run > Tempo
  • Time
    24:01
  • Miles
    2.47
  • Min/mi
    9:43
  • Pacing
    75.5%
  • WAVA
    50.45
  • Stride(cm)
    91
  • Cals
    287
  • Watts
    258
  • Cadence
    183
  • BPM
    168
  • %MHR
    89.9
  • B/mi
    1635
  • Asc(m)
    10
  • Surface
    Road

Notes & Comments

4x 4mins tempo, 1min recover
1) 0.47mi - 4:00(8:33/mi) 170/180bpm [1455b/mi] 50cal 304/374W
2) 0.06mi - 1:00(16:32/mi) 165/178bpm [2729b/mi] 11cal 169/335W
3) 0.47mi - 4:00(8:31/mi) 173/179bpm [1472b/mi] 50cal 295/317W
4) 0.06mi - 1:00(16:37/mi) 164/178bpm [2725b/mi] 11cal 147/293W
5) 0.48mi - 4:00(8:23/mi) 171/177bpm [1434b/mi] 49cal 281/348W
6) 0.06mi - 1:00(17:09/mi) 161/176bpm [2762b/mi] 11cal 142/285W
7) 0.46mi - 4:00(8:41/mi) 173/181bpm [1501b/mi] 50cal 278/352W
8) 0.04mi - 1:00(22:37/mi) 168/180bpm [3798b/mi] 12cal 105/317W
9) 0.37mi - 4:00(10:47/mi) 158/161bpm [1704b/mi] 43cal 233/281W
10) 0mi - 1(2:43/mi) 160/160bpm [433b/mi] 221/225W
4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1

Map
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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.
0.47 3:59 3:59 8:32 170 133-180 1450 193 106-198 304 75-374 8/1
0.53 4:59 59 16:48 165 152-178 2773 141 132-194 169 119-335 1/0
1.00 8:58 3:59 8:30 173 152-179 1469 192 134-200 295 135-317 4/3
1.05 9:57 59 16:53 164 149-178 2770 139 132-192 146 112-293 1/2
1.53 13:57 3:59 8:22 171 148-177 1431 192 134-196 281 115-348 1/7
1.59 14:56 59 17:23 161 147-176 2800 140 134-188 142 107-285 1/1
2.05 18:55 3:59 8:40 174 147-181 1507 193 0-226 278 45-352 4/4
2.09 19:55 1:00 23:09 168 155-180 3889 106 0-192 105 0-317 1/1
2.46 23:54 3:59 10:46 158 154-161 1701 181 134-192 233 119-281 2/5
2.46 23:55 1 +1 11:43 160 160-160 1874 183 182-184 221 217-225 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    168 avge / 181 max Delete HR Trace

  • Cadence Distribution

    183 avge / 226 max Stride Length: 91cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 84.2 191 2.3 20:13 8:56
    Walk 15.0 134 0.2 3:36 17:14
    Still 0.8 - - 12 -

  • Power Distribution

    258W (374 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:04 8:18 43.81% More
    800m 4:19 8:40 46.26% More
    1km 5:41 9:09 45.66% More
    Mile 8:55 8:55 49.53% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:33 8:33 51.65
    5km 31:13 10:03 49.43
    5M 53:46 10:45 46.82
    10km 1:08:56 11:06 45.72
    10M 1:58:44 11:52 43.62
    Half 2:41:39 12:20 41.79
    20M 4:22:10 13:07 40.43
    Mara 5:56:57 13:37 39.25
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