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Tue 14th Jan 2025 at 10:14am by Paul Topspin

Run > General
  • Time
    28:02
  • Miles
    3.11
  • Min/mi
    9:01
  • WAVA
    57.74
  • Stride(cm)
    100
  • Cals
    362
  • Watts
    318
  • Cadence
    178
  • BPM
    136
  • %MHR
    79.3
  • B/mi
    1229
  • Asc(m)
    12
  • Surface
    Road

Notes & Comments

1) 3.11mi - 28:02(9:01/mi) 136/154bpm [1225b/mi] 362cal 317/464W
28:02

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 1:13 1:13 9:41 103 76-122 998 178 176-188 295 248-464 0/1
0.25 2:24 1:12 9:34 126 122-128 1206 176 174-178 299 264-360 1/2
0.38 3:38 1:14 9:49 127 122-130 1247 176 174-178 314 280-373 4/1
0.50 4:48 1:10 9:17 127 126-128 1178 177 176-180 286 254-309 1/3
0.63 6:18 1:30 +20 12:03 122 117-129 1469 178 176-188 291 240-316 0/3
0.75 7:28 1:10 9:21 128 125-132 1197 178 176-180 300 293-309 0/2
0.88 8:35 1:07 8:55 134 132-137 1195 180 176-184 300 288-308 0/1
1.00 9:41 1:06 8:49 137 134-139 1209 181 178-184 322 297-347 0/2
1.13 10:45 1:04 8:32 138 136-140 1179 182 180-184 329 314-346 0/1
1.25 11:51 1:06 8:50 140 138-142 1236 184 182-188 337 330-346 0/1
1.38 12:57 1:05 8:43 143 142-145 1246 184 180-186 348 333-364 0/0
1.50 19:49 6:52 +5:48 54:55 130 101-147 7138 178 98-186 327 10-371 1/2
1.63 20:59 1:10 9:22 134 123-139 1254 178 176-180 331 319-346 1/1
1.75 22:07 1:08 9:02 137 135-139 1238 177 176-178 323 302-345 1/1
1.88 23:15 1:09 9:10 138 135-140 1264 177 176-180 299 286-335 1/2
2.00 24:23 1:07 8:58 138 136-139 1237 177 176-180 307 296-321 1/1
2.13 25:31 1:08 9:06 141 139-143 1284 177 176-180 308 300-324 0/0
2.25 26:39 1:08 9:03 141 139-142 1275 178 176-180 319 299-344 1/0
2.38 27:46 1:08 9:02 143 142-145 1292 177 176-178 315 301-337 1/0
2.50 28:52 1:06 8:45 145 145-146 1269 179 176-192 318 300-336 0/1
2.63 29:58 1:06 8:51 147 144-149 1300 177 176-178 329 316-349 1/0
2.75 31:05 1:07 8:57 149 147-149 1334 177 176-178 331 320-350 2/0
2.88 32:11 1:06 8:47 149 148-151 1309 177 176-178 337 321-351 3/0
3.00 33:18 1:06 8:50 151 149-153 1334 177 176-182 338 312-378 2/0
3.11 34:11 53 7:55 153 152-154 1212 179 176-184 379 345-392 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 154 max Delete HR Trace

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 81.9 178 3.1 27:56 9:06
    Walk 17.1 98 0 5:55 24:15:51
    Pause 1.0 - - 20 -

  • Power Distribution

    318W (464 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:06 8:26 42.56% More
    800m 4:18 8:38 49.75% More
    1km 5:23 8:40 51.68% More
    Mile 8:47 8:47 53.93% More
    5k 34:08 10:59 47.32% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:25 8:25 56.29
    5km 28:00 9:01 57.68
    5M 46:22 9:16 56.98
    10km 58:23 9:24 56.62
    10M 1:36:41 9:40 56.66
    Half 2:08:43 9:50 55.94
    20M 3:21:35 10:05 56.61
    Mara 4:28:23 10:15 56.69
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