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Tue 14th Jan 2025 at 6:16pm by RossN

Run > General
  • Not good
  • warm
  • Time
    38:42
  • Miles
    4.39
  • Min/mi
    8:49
  • Pacing
    81%
  • WAVA
    63.22
  • Stride(cm)
    101
  • Cals
    448
  • Cadence
    181
  • BPM
    159
  • %MHR
    92.7
  • B/mi
    1398
  • Asc(m)
    19
  • Surface
    Road

Notes & Comments

1) 1km - 4:59(4:59/km) 150/159bpm [749b/km] 55cal 12.02/0kmph
2) 1km - 4:58(4:58/km) 162/165bpm [805b/km] 59cal 12.08/0kmph
3) 1km - 5:05(5:05/km) 163/167bpm [828b/km] 61cal 11.82/0kmph
4) 1km - 6:02(6:02/km) 159/167bpm [960b/km] 71cal 9.94/0kmph
5) 1km - 5:50(5:50/km) 155/163bpm [905b/km] 65cal 10.28/0kmph
6) 1km - 5:47(5:47/km) 159/165bpm [919b/km] 67cal 10.38/0kmph
7) 1km - 5:44(5:44/km) 160/170bpm [916b/km] 67cal 10.48/0kmph
8) 0.07km - 17(3:50/km) 167/175bpm [641b/km] 3cal 15.62/0kmph
Warm. If you've included one walk you may as well include seven more! Final sprint was caught by photographer - will be checking the newspaper.
4:59 4:58 5:05 6:02 5:50 5:47 5:44 17

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.13 53 53 7:08 129 91-148 919 193 186-200 0/0
0.25 1:55 1:01 8:12 153 148-155 1254 190 186-194 1/0
0.38 2:57 1:02 8:15 156 151-158 1288 188 174-192 0/0
0.50 4:03 1:06 8:51 156 154-158 1381 189 182-194 0/0
0.63 5:01 58 7:43 157 154-159 1212 190 176-194 0/0
0.75 5:58 57 7:37 160 159-162 1217 190 188-194 0/0
0.88 6:58 1:00 7:58 163 162-164 1300 190 188-194 0/0
1.00 7:58 1:00 7:57 163 161-165 1295 189 186-192 1/0
1.13 8:59 1:02 8:15 161 160-163 1328 187 184-190 0/1
1.25 10:01 1:02 8:13 163 161-165 1340 185 182-186 1/0
1.38 10:57 56 7:27 161 160-164 1199 188 176-192 0/0
1.50 11:57 1:00 7:59 161 160-162 1287 189 186-192 0/0
1.63 12:57 1:00 8:03 163 162-164 1313 187 184-190 1/0
1.75 14:03 1:06 8:49 164 163-165 1446 186 184-188 0/0
1.88 15:07 1:03 8:27 166 165-167 1403 189 178-194 0/0
2.00 16:15 1:08 9:03 166 164-167 1503 187 122-198 0/0
2.13 17:23 1:08 9:04 160 155-164 1450 168 122-186 0/0
2.25 18:48 1:25 11:19 157 148-163 1778 174 120-242 1/0
2.38 19:49 1:02 8:15 155 148-161 1278 188 186-190 0/1
2.50 21:10 1:21 10:45 156 147-163 1676 160 122-192 0/2
2.63 22:11 1:01 8:11 157 150-162 1285 186 176-192 2/2
2.75 23:35 1:23 11:07 157 147-163 1747 157 122-190 4/1
2.88 24:34 59 7:50 154 147-160 1206 188 180-190 0/6
3.00 26:03 1:29 11:52 155 143-163 1840 147 90-194 0/2
3.13 27:03 1:00 8:00 153 145-158 1223 189 178-192 1/0
3.25 28:16 1:13 9:45 161 158-163 1571 187 180-194 1/1
3.38 29:19 1:03 8:26 163 162-164 1375 185 182-186 2/0
3.50 30:26 1:06 8:52 159 157-162 1410 169 122-190 0/1
3.63 31:28 1:03 8:23 162 159-165 1359 188 186-194 1/0
3.75 32:52 1:23 11:08 152 145-165 1691 167 122-194 1/0
3.88 33:59 1:07 8:55 157 152-161 1401 188 174-192 0/0
4.00 35:28 1:29 11:55 157 154-162 1870 162 122-192 0/0
4.13 36:32 1:04 8:31 160 157-162 1363 189 182-194 0/0
4.25 37:36 1:04 8:32 164 162-166 1399 192 186-198 0/0
4.38 38:35 59 7:55 168 165-170 1330 190 124-220 0/1
4.39 38:41 6 5:35 168 166-171 938 158 106-192 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    159 avge / 171 max Delete HR Trace

  • Cadence Distribution

    181 avge / 242 max Stride Length: 101cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 89.3 188 4.1 34:32 8:26
    Walk 10.7 123 0.3 4:09 13:52

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:53 7:35 50.49% More
    800m 3:52 7:46 58.44% More
    1km 4:53 7:51 60.31% More
    Mile 7:52 7:52 63.50% More
    5k 26:54 8:39 63.43% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:04 8:04 61.97
    5km 26:50 8:38 63.57
    5M 44:25 8:53 62.95
    10km 55:56 9:00 62.63
    10M 1:32:37 9:16 62.76
    Half 2:03:19 9:25 62.02
    20M 3:13:06 9:39 62.76
    Mara 4:17:06 9:49 62.86

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