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Sat 11th Jan 2025 at 9:01am by Rob S

Run > General
  • Time
    23:01
  • Miles
    3.10
  • Min/mi
    7:25
  • Pacing
    95.5%
  • WAVA
    56.31
  • Stride(cm)
    122
  • Cals
    333
  • Watts
    361
  • Cadence
    178
  • BPM
    175
  • %MHR
    102.1
  • B/mi
    1296
  • Asc(m)
    3
  • Surface
    Road

Notes & Comments

1) 0.62mi - 4:43(7:36/mi) 155/167bpm [1177b/mi] 61cal 358/452W
2) 0.62mi - 4:45(7:38/mi) 171/176bpm [1306b/mi] 67cal 349/364W
3) 0.62mi - 4:44(7:37/mi) 177/181bpm [1348b/mi] 69cal 350/368W
4) 0.62mi - 4:35(7:23/mi) 183/188bpm [1351b/mi] 69cal 360/381W
5) 0.62mi - 4:14(6:53/mi) 188/203bpm [1293b/mi] 67cal 382/460W
4:43 4:45 4:44 4:35 4:14

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 55 55 7:17 125 93-148 911 177 174-182 404 381-452 1/0
0.25 1:50 55 7:24 158 148-164 1169 176 174-178 372 360-386 1/0
0.38 2:48 58 7:46 163 162-165 1265 175 174-176 366 356-373 1/0
0.50 3:47 59 7:52 165 164-165 1298 174 172-176 348 337-356 1/0
0.63 4:45 57 7:38 166 164-167 1266 176 174-176 351 343-362 1/0
0.75 5:43 58 7:46 167 165-170 1297 176 174-178 352 339-362 1/1
0.88 6:42 59 7:52 170 169-170 1338 176 170-178 338 328-359 0/1
1.00 7:39 57 7:35 171 169-173 1296 177 174-178 341 330-346 0/1
1.13 8:34 56 7:24 174 172-175 1288 178 176-178 356 345-364 0/2
1.25 9:31 57 7:34 175 174-176 1324 177 176-178 357 353-364 0/1
1.38 10:28 57 7:34 175 174-177 1324 177 176-178 354 343-368 1/1
1.50 11:25 58 7:42 175 173-177 1346 177 176-180 347 343-352 1/1
1.63 12:21 56 7:26 176 175-178 1309 178 176-178 346 341-351 0/0
1.75 13:19 58 7:41 177 176-179 1359 177 176-178 356 345-365 0/1
1.88 14:16 57 7:40 180 178-181 1379 177 174-182 346 336-361 0/1
2.00 15:13 57 7:35 180 178-181 1365 177 176-184 342 333-348 1/1
2.13 16:07 54 7:13 182 179-183 1314 179 178-184 362 349-369 1/1
2.25 17:04 57 7:33 184 183-184 1388 180 178-184 360 349-378 1/1
2.38 17:59 55 7:19 185 183-188 1355 178 176-180 364 348-377 0/1
2.50 18:53 54 7:13 186 186-188 1342 178 176-180 375 367-381 1/1
2.63 19:46 53 7:06 187 186-188 1327 179 176-180 376 370-388 0/1
2.75 20:40 54 7:10 187 185-188 1340 179 176-180 380 373-388 1/1
2.88 21:36 56 7:27 187 186-188 1394 179 176-182 368 361-388 1/1
3.00 22:27 51 6:50 189 188-190 1290 183 180-188 376 366-397 1/1
3.10 23:01 34 5:37 194 189-203 1090 195 186-202 427 377-460 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    175 avge / 203 max Delete HR Trace

  • Power Distribution

    361W (460 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:35 6:23 46.41% More
    800m 3:24 6:51 49.54% More
    1km 4:17 6:53 51.68% More
    Mile 7:04 7:04 54.22% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:56 6:56 55.23
    5km 23:04 7:25 56.30
    5M 38:12 7:38 55.53
    10km 48:06 7:44 55.21
    10M 1:19:39 7:58 55.14
    Half 1:46:03 8:06 54.41
    20M 2:46:04 8:18 55.05
    Mara 3:41:06 8:26 55.14
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