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Tue 14th Jan 2025 at 12:06pm by Sir Noel Plum

Run > General
  • Time
    28:47
  • Miles
    3.79
  • Min/mi
    7:36
  • Pacing
    84.7%
  • WAVA
    63.23
  • Stride(cm)
    120
  • Cals
    300
  • Watts
    301
  • Cadence
    177
  • BPM
    127
  • %MHR
    68.4
  • B/mi
    961
  • Asc(m)
    17
  • Surface
    Road

Notes & Comments

1) 1km - 5:19(5:19/km) 126/144bpm [670b/km] 60cal 271/342W
2) 1km - 4:45(4:45/km) 135/144bpm [641b/km] 58cal 291/318W
3) 1km - 4:39(4:39/km) 121/127bpm [562b/km] 49cal 302/336W
4) 1km - 4:43(4:43/km) 126/132bpm [595b/km] 51cal 297/437W
5) 1km - 4:38(4:38/km) 127/132bpm [589b/km] 43cal 295/377W
6) 1km - 4:20(4:20/km) 125/135bpm [543b/km] 36cal 307/328W
7) 0.09km - 22(4:03/km) 127/127bpm [514b/km] 3cal 321/335W
5:19 4:45 4:39 4:43 4:38 4:20 22

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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 1:04 1:04 8:32 96 87-114 819 173 122-188 252 126-342 1/3
0.25 2:27 1:23 11:06 125 115-129 1387 174 84-178 303 69-334 1/0
0.38 3:27 59 7:56 131 128-134 1039 176 172-184 288 244-329 1/1
0.50 4:23 56 7:32 139 133-141 1047 176 172-180 323 309-340 3/0
0.63 5:21 57 7:39 143 141-144 1094 176 172-180 314 301-324 2/0
0.75 6:17 56 7:29 142 140-144 1064 176 172-182 306 301-313 1/0
0.88 7:14 57 7:39 137 135-141 1047 176 174-178 285 267-303 1/2
1.00 8:10 56 7:29 135 134-136 1010 175 172-178 283 263-296 1/1
1.13 9:12 1:01 8:11 133 128-135 1089 175 170-180 275 229-302 0/1
1.25 10:07 55 7:22 127 126-128 935 176 174-178 311 302-318 1/0
1.38 11:03 56 7:27 118 116-127 879 177 172-184 302 294-308 1/1
1.50 12:02 59 7:52 118 116-121 928 177 168-184 301 263-336 0/1
1.63 12:57 55 7:22 120 119-122 885 175 168-178 301 289-311 2/2
1.75 13:53 56 7:30 123 121-124 923 176 174-182 298 271-318 1/1
1.88 14:47 53 7:07 125 123-127 889 181 176-186 310 297-323 2/2
2.00 15:59 1:12 9:36 125 122-129 1200 180 168-226 308 171-437 1/1
2.13 16:54 56 7:28 123 122-124 918 176 166-182 270 202-313 6/4
2.25 17:46 52 6:55 124 123-126 858 179 172-188 295 263-334 0/3
2.38 18:38 51 6:51 129 123-132 883 177 174-180 311 302-319 1/2
2.50 19:32 54 7:13 130 129-131 937 177 172-184 299 280-320 1/1
2.63 20:24 53 7:01 128 127-130 899 177 176-178 305 296-312 1/2
2.75 21:18 54 7:09 128 127-131 915 179 174-186 322 297-342 2/0
2.88 22:12 54 7:15 129 126-132 935 177 174-180 306 297-326 2/0
3.00 23:07 55 7:20 126 121-128 925 177 170-186 307 291-316 0/0
3.13 24:11 1:04 8:29 122 118-133 1036 176 170-184 319 117-377 2/2
3.25 25:03 51 6:52 127 121-135 871 177 176-180 323 313-328 1/2
3.38 25:54 52 6:53 121 120-122 834 177 176-180 303 295-313 1/2
3.50 26:48 54 7:09 124 121-127 886 177 172-180 313 290-321 1/0
3.63 27:43 55 7:22 126 123-128 929 177 172-180 289 271-301 1/1
3.75 28:33 49 6:35 125 123-127 824 179 176-184 311 293-331 2/1
3.79 28:47 14 6:45 127 126-127 858 179 176-184 323 312-335 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    127 avge / 144 max Delete HR Trace

  • Cadence Distribution

    177 avge / 226 max Stride Length: 120cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.4 176 3.8 28:19 7:30
    Walk 0.4 117 0 6 15:06
    Still 1.3 - - 22 -

  • Power Distribution

    301W (437 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:41 6:48 49.54% More
    800m 3:28 6:58 56.93% More
    1km 4:19 6:57 59.42% More
    Mile 7:08 7:08 61.16% More
    5k 23:02 7:25 64.44% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:01 7:01 62.15
    5km 23:19 7:30 63.67
    5M 38:37 7:43 62.64
    10km 48:37 7:49 62.16
    10M 1:20:30 8:03 62.08
    Half 1:47:10 8:11 61.23
    20M 2:47:50 8:24 61.96
    Mara 3:43:27 8:32 62.05

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