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Sat 11th Jan 2025 at 8:38am by pjlovr25

Run > Easy
  • Time
    35:15
  • Miles
    3.15
  • Min/mi
    11:11
  • Pacing
    60.7%
  • WAVA
    44.40
  • Stride(cm)
    81
  • Cals
    352
  • Watts
    225
  • Cadence
    178
  • BPM
    144
  • %MHR
    77.1
  • B/mi
    1613
  • Asc(m)
    11
  • Surface
    Road

Notes & Comments

30mins easy plus warm-up
1) 0.1mi - 1:30(14:27/mi) 98/107bpm [1416b/mi] 9cal 155/200W
2) 0.1mi - 1:00(9:51/mi) 120/135bpm [1182b/mi] 9cal 230/282W
3) 0.04mi - 30(13:38/mi) 128/136bpm [1745b/mi] 5cal 206/253W
4) 0.1mi - 1:00(9:45/mi) 131/139bpm [1277b/mi] 10cal 234/267W
5) 0.02mi - 30(26:09/mi) 136/140bpm [3555b/mi] 5cal 140/276W
6) 0.01mi - 34(1:07:54/mi) 134/137bpm [9098b/mi] 5cal 64/202W
7) 2.77mi - 30:00(10:50/mi) 148/157bpm [1603b/mi] 307cal 232/302W
8) 0.01mi - 10(16:06/mi) 155/157bpm [2495b/mi] 2cal 137/181W
1:30 1:00 30 1:00 30 34 30:00 10

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.
0.10 1:29 1:29 14:19 98 78-107 1403 141 0-154 155 0-200 1/3
0.20 2:28 59 9:48 120 97-135 1176 185 140-192 230 151-282 0/2
0.24 2:57 29 13:45 127 120-136 1747 153 144-188 204 172-253 1/1
0.34 3:57 59 9:42 131 117-139 1272 183 144-188 234 158-269 1/1
0.36 4:27 31 29:31 136 129-140 4014 109 0-184 136 0-276 1/1
0.37 4:59 32 1:04:29 133 121-137 8576 91 0-150 66 0-202 1/1
3.14 36:54 31:54 +1 11:31 148 115-157 1705 181 0-214 232 0-302 27/29
3.15 37:04 10 +1 16:32 155 151-157 2563 145 130-172 137 112-181 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 157 max Delete HR Trace

  • Cadence Distribution

    178 avge / 214 max Stride Length: 81cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 85.0 182 2.9 31:18 11:17
    Walk 9.7 133 0.2 3:48 18:09
    Still 0.4 - - 9 -
    Pause 4.9 - - 1:54 -

  • Power Distribution

    225W (302 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:32 10:13 35.56% More
    800m 5:09 10:21 38.75% More
    1km 6:27 10:23 40.21% More
    Mile 10:25 10:25 42.36% More
    5k 36:26 11:44 42.35% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:30 9:30 46.48
    5km 34:42 11:10 44.46
    5M 59:46 11:57 42.12
    10km 1:16:37 12:20 41.13
    10M 2:11:59 13:12 39.24
    Half 2:59:42 13:43 37.59
    20M 4:51:26 14:34 36.37
    Mara 6:36:47 15:09 35.31
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