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Wed 8th Jan 2025 at 4:58pm by zanderace

Run > General
  • Time
    30:02
  • Miles
    4.02
  • Min/mi
    7:28
  • Pacing
    81.5%
  • WAVA
    55.95
  • Stride(cm)
    131
  • Cals
    422
  • Watts
    415
  • Cadence
    165
  • BPM
    134
  • %MHR
    63.7
  • B/mi
    999
  • Asc(m)
    8
  • Surface
    Road

Notes & Comments

1) 0.62mi - 4:54(7:53/mi) 116/132bpm [914b/mi] 62cal 392/544W
2) 0.62mi - 4:35(7:22/mi) 130/135bpm [958b/mi] 66cal 406/431W
3) 0.62mi - 4:37(7:25/mi) 135/142bpm [1002b/mi] 67cal 412/450W
4) 0.62mi - 4:36(7:24/mi) 138/147bpm [1022b/mi] 66cal 419/469W
5) 0.62mi - 4:32(7:18/mi) 140/146bpm [1022b/mi] 65cal 432/473W
6) 0.62mi - 4:42(7:33/mi) 140/149bpm [1058b/mi] 67cal 417/529W
7) 0.29mi - 2:07(7:10/mi) 141/152bpm [1011b/mi] 29cal 442/523W
4:54 4:35 4:37 4:36 4:32 4:42 2:07

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 1:03 1:03 +3 8:27 100 60-122 844 165 122-172 393 181-514 1/3
0.25 2:01 58 7:44 120 112-123 928 164 160-166 392 362-416 1/1
0.38 3:02 1:01 8:05 118 116-122 954 165 162-168 382 348-419 1/1
0.50 4:02 1:00 7:59 115 106-127 918 165 162-170 393 306-544 3/4
0.63 4:58 56 7:29 129 124-132 965 165 162-170 401 362-425 1/0
0.75 5:52 54 7:13 132 128-134 953 165 164-168 409 385-423 1/1
0.88 6:47 54 7:16 128 124-130 930 165 162-166 410 385-426 1/1
1.00 7:44 57 7:36 129 125-133 980 163 162-166 406 392-431 0/0
1.13 8:38 55 7:19 132 128-135 966 164 162-168 401 387-416 1/1
1.25 9:34 56 7:24 131 125-133 970 164 162-164 401 387-422 1/1
1.38 10:29 55 7:20 134 132-136 982 164 162-166 409 397-431 1/1
1.50 11:25 56 7:30 132 126-136 990 164 162-166 410 397-431 1/1
1.63 12:21 56 7:26 135 131-140 1004 164 162-166 411 393-435 1/1
1.75 13:16 55 7:20 138 135-142 1012 163 160-166 419 397-450 1/1
1.88 14:12 57 7:32 136 131-140 1025 163 160-164 412 395-425 1/1
2.00 15:10 57 7:37 135 131-138 1028 164 162-166 411 387-434 1/1
2.13 16:05 56 7:27 137 133-142 1020 164 162-166 424 392-469 2/1
2.25 17:02 56 7:31 139 137-142 1044 162 160-164 414 401-425 1/1
2.38 17:57 55 7:19 138 134-147 1010 164 160-168 423 403-436 1/1
2.50 18:50 54 7:09 141 138-145 1008 164 162-166 422 414-434 1/2
2.63 19:45 54 7:14 142 140-144 1028 164 162-166 435 417-473 1/1
2.75 20:40 55 7:23 137 131-140 1012 165 164-168 431 404-457 0/0
2.88 21:34 54 7:15 136 132-141 986 165 164-166 426 411-439 1/1
3.00 22:29 55 7:20 143 140-146 1049 164 162-166 437 424-458 1/0
3.13 23:24 55 7:16 143 136-146 1040 164 162-166 432 418-446 1/1
3.25 24:19 55 7:18 141 134-146 1029 164 160-166 433 413-473 1/1
3.38 25:14 55 7:20 145 143-149 1064 164 162-166 430 418-451 1/1
3.50 26:07 54 7:10 142 138-144 1018 166 164-168 430 411-451 0/1
3.63 27:10 1:02 8:18 135 129-140 1121 168 164-172 375 296-439 3/4
3.75 28:47 1:37 +41 12:57 138 117-147 1786 167 128-180 434 174-529 2/2
3.88 29:39 52 7:00 135 124-145 944 167 160-176 451 400-523 2/2
4.00 30:33 53 7:07 149 145-152 1061 170 166-176 437 391-480 2/1
4.02 30:45 12 9:05 148 147-149 1345 169 164-174 435 404-478 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 152 max Delete HR Trace

  • Cadence Distribution

    165 avge / 180 max Stride Length: 131cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.7 164 4 30:02 7:34
    Walk 1.0 136 0 19 1:20:39
    Pause 1.3 - - 24 -

  • Power Distribution

    415W (544 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:44 6:58 41.57% More
    800m 3:36 7:15 46.75% More
    1km 4:31 7:16 48.85% More
    Mile 7:16 7:16 52.01% More
    5k 22:55 7:23 56.08% More

  • Predictions

     
    Dist Time Per Mile
    1M 6:52 6:52
    5km 22:51 7:21
    5M 37:51 7:34
    10km 47:39 7:40
    10M 1:18:55 7:54
    Half 1:45:04 8:01
    20M 2:44:31 8:14
    Mara 3:39:02 8:22

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