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Sat 11th Jan 2025 at 8:12am by Dick Spandex

Run > General
  • Time
    40:55
  • Miles
    3.89
  • Min/mi
    10:31
  • Pacing
    0%
  • WAVA
    47.38
  • Stride(cm)
    97
  • Cals
    474
  • Watts
    311
  • Cadence
    159
  • BPM
    119
  • %MHR
    64.1
  • B/mi
    1255
  • Asc(m)
    38
  • Surface
    Road

Notes & Comments

1) 3.89mi - 40:54(10:30/mi) 119/139bpm [1250b/mi] 474cal 281/469W
2) 0mi - 1(7:34/mi) 114/115bpm [863b/mi] 128/131W
40:54 1

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  • Pace
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  • Cadence
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  • 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 2:11 2:11 17:32 82 66-99 1437 147 108-160 223 28-273 1/1
0.25 3:29 1:18 10:24 104 94-113 1082 159 156-164 302 256-344 1/3
0.38 4:49 1:19 10:36 112 108-119 1187 161 158-168 328 291-387 3/0
0.50 6:15 1:26 11:28 113 104-123 1295 158 122-164 287 133-362 5/1
0.63 7:33 1:18 10:26 109 107-113 1137 161 152-166 290 95-322 2/0
0.75 8:46 1:13 9:46 112 109-113 1094 161 156-164 291 280-311 1/1
0.88 9:57 1:10 9:22 119 113-122 1114 162 160-166 326 300-347 0/5
1.00 11:08 1:11 9:30 124 118-129 1178 161 156-162 340 323-365 2/1
1.13 13:03 1:55 +37 15:22 118 93-127 1813 158 90-168 307 75-365 2/1
1.25 14:09 1:06 8:46 113 98-125 990 163 160-168 331 311-408 0/7
1.38 15:18 1:10 9:18 135 125-138 1254 162 160-164 380 319-463 6/0
1.50 16:26 1:08 9:01 132 129-134 1190 162 160-164 324 313-337 1/1
1.63 17:34 1:08 9:01 129 126-131 1162 161 160-164 326 301-335 0/3
1.75 18:48 1:15 9:57 122 115-126 1214 161 154-166 305 98-362 3/3
1.88 20:15 1:26 11:31 120 113-126 1381 161 158-166 300 259-373 2/2
2.00 21:32 1:17 10:18 124 119-127 1278 162 160-176 331 112-380 1/3
2.13 22:46 1:14 9:52 127 119-129 1252 158 124-164 313 207-339 1/5
2.25 24:03 1:17 10:16 115 105-122 1181 157 122-164 266 115-351 3/2
2.38 25:16 1:13 9:45 129 122-133 1257 160 136-164 363 292-391 4/0
2.50 26:21 1:05 8:41 131 129-133 1137 163 160-166 321 292-357 1/3
2.63 27:34 1:13 9:47 133 131-135 1300 163 160-166 360 342-382 2/0
2.75 28:52 1:18 +5 10:21 129 122-134 1335 161 158-166 345 261-400 1/3
2.88 29:54 1:02 8:14 131 124-135 1079 165 162-170 346 320-361 2/4
3.00 30:59 1:05 8:43 137 131-139 1195 162 160-166 352 302-399 5/1
3.13 34:04 3:05 +1:42 24:38 121 98-134 2980 158 140-164 333 97-404 2/0
3.25 36:28 2:24 19:11 122 108-137 2341 140 80-176 264 75-469 0/3
3.38 40:55 4:28 +3:21 35:40 121 97-133 4316 162 100-180 302 88-427 3/6
3.50 42:08 1:13 9:45 129 119-136 1258 160 104-174 334 106-422 2/2
3.63 43:18 1:10 9:16 126 120-129 1168 166 160-176 322 285-352 2/1
3.75 50:59 7:41 +5:59 1:01:29 105 84-128 6456 140 106-170 217 101-385 4/2
3.88 52:19 1:20 10:40 118 114-122 1259 160 156-164 301 294-314 2/0
3.89 52:40 21 17:37 117 113-119 2062 124 108-160 175 60-315 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    119 avge / 139 max Delete HR Trace

  • Cadence Distribution

    159 avge / 224 max Stride Length: 97cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 73.1 161 3.8 36:24 11:43
    Walk 11.2 110 0.1 6:47 53:10
    Still 2.8 - - 1:43 -
    Pause 12.9 - - 7:46 -

  • Power Distribution

    311W (469 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:05 8:23 41.18% More
    800m 4:28 9:00 45.58% More
    1km 5:40 9:08 46.79% More
    Mile 9:27 9:27 47.70% More
    5k 33:10 10:40 46.26% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:04 9:04 49.68
    5km 31:53 10:16 48.12
    5M 54:04 10:49 46.30
    10km 1:08:49 11:04 45.48
    10M 1:56:42 11:40 44.38
    Half 2:37:29 12:01 43.20
    20M 4:11:53 12:36 42.80
    Mara 5:39:55 12:58 42.29
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