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Mon 13th Jan 2025 at 4:39pm by runningj

Run > General
  • Time
    35:42
  • Miles
    4.01
  • Min/mi
    8:54
  • Pacing
    94.7%
  • WAVA
    54.49
  • Stride(cm)
    115
  • Cals
    469
  • Watts
    354
  • Cadence
    157
  • BPM
    122
  • %MHR
    69.5
  • B/mi
    1083
  • Asc(m)
    35
  • Surface
    Road

Notes & Comments

1) 1mi - 9:03(9:03/mi) 90/115bpm [815b/mi] 95cal 364/462W
2) 1mi - 8:59(8:59/mi) 101/149bpm [907b/mi] 113cal 349/430W
3) 1mi - 8:43(8:43/mi) 150/154bpm [1307b/mi] 129cal 360/436W
4) 1mi - 8:51(8:51/mi) 150/154bpm [1329b/mi] 131cal 342/431W
5) 0.01mi - 5(10:13/mi) 148/148bpm [1512b/mi] 1cal 316/322W
9:03 8:59 8:43 8:51 5

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 1:09 1:09 9:12 64 56-81 588 157 106-160 355 114-438 2/1
0.25 2:20 1:11 9:25 87 68-100 820 157 154-160 401 350-462 6/0
0.38 3:30 1:10 9:20 77 72-84 719 157 154-160 356 316-395 2/0
0.50 4:37 1:07 9:00 99 82-115 891 158 156-160 318 306-329 0/3
0.63 5:43 1:06 8:50 108 98-115 955 159 156-162 388 313-459 3/1
0.75 6:51 1:07 8:58 97 89-101 870 158 154-162 385 355-434 4/0
0.88 7:57 1:06 8:50 94 87-101 830 160 154-162 360 350-367 2/1
1.00 9:02 1:05 8:42 93 89-98 809 159 154-162 368 329-406 2/2
1.13 10:08 1:06 8:50 89 89-89 787 159 156-162 365 331-382 1/1
1.25 11:15 1:07 8:53 89 89-89 791 160 158-162 360 343-385 2/1
1.38 12:27 1:12 9:34 83 80-89 794 159 154-162 351 269-411 2/1
1.50 13:40 1:13 9:43 76 52-80 738 160 152-166 291 240-357 0/3
1.63 14:45 1:05 8:42 42 41-52 365 158 154-164 365 341-380 1/1
1.75 15:51 1:06 8:48 108 42-149 951 157 154-158 385 353-430 3/0
1.88 16:55 1:04 8:36 148 146-149 1272 156 152-158 344 321-363 1/2
2.00 18:01 1:06 8:47 144 142-147 1264 156 154-158 339 321-351 0/2
2.13 19:06 1:05 8:39 149 146-152 1289 156 154-158 370 351-383 1/0
2.25 20:12 1:06 8:47 152 150-153 1334 155 152-158 398 340-436 4/0
2.38 21:15 1:03 8:21 150 149-151 1254 157 154-158 334 309-354 0/4
2.50 22:19 1:04 8:33 150 148-151 1283 156 154-160 359 345-379 1/0
2.63 23:26 1:07 8:57 150 149-154 1341 155 152-158 391 368-422 3/0
2.75 24:33 1:07 8:57 151 147-154 1350 154 152-156 349 323-385 1/1
2.88 25:37 1:04 8:36 148 146-150 1273 155 152-158 332 302-357 0/3
3.00 26:44 1:07 8:55 150 148-151 1338 155 152-158 347 339-356 1/1
3.13 27:51 1:06 8:51 152 149-154 1345 154 152-156 368 349-399 2/0
3.25 28:57 1:06 8:48 152 151-153 1339 156 152-158 341 333-356 1/2
3.38 30:02 1:05 8:40 152 151-153 1318 155 154-158 349 309-431 2/2
3.50 31:07 1:06 8:44 152 147-154 1329 156 154-160 350 328-430 1/3
3.63 32:15 1:07 8:59 150 147-151 1347 156 152-160 339 321-353 1/2
3.75 33:22 1:08 9:00 147 145-150 1324 154 152-158 304 290-333 0/5
3.88 34:28 1:06 8:48 147 144-152 1292 156 154-158 350 304-415 3/1
4.00 35:36 1:08 9:01 152 148-154 1370 154 152-160 340 280-409 1/4
4.01 35:41 5 10:18 148 148-148 1526 155 154-158 316 311-322 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    122 avge / 154 max Delete HR Trace

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 156 4 35:40 8:54
    Walk 0.0 106 0 1 16:52

  • Power Distribution

    354W (462 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:05 8:23 40.43% More
    800m 4:16 8:34 46.64% More
    1km 5:21 8:37 48.36% More
    Mile 8:39 8:39 50.87% More
    5k 27:27 8:50 54.53% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:20 7:20 59.95
    5km 26:42 8:36 56.05
    5M 45:54 9:11 53.15
    10km 58:48 9:28 51.84
    10M 1:41:07 10:07 49.86
    Half 2:17:33 10:30 48.13
    20M 3:42:46 11:08 47.10
    Mara 5:03:01 11:34 46.17

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