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Tue 14th Jan 2025 at 7:08pm by DJ Bangey

Run > Warm Down
  • cold
  • Time
    21:41
  • Miles
    2.32
  • Min/mi
    9:21
  • Pacing
    91.8%
  • WAVA
    49.93
  • Stride(cm)
    98
  • Cals
    294
  • Watts
    324
  • Cadence
    175
  • BPM
    123
  • %MHR
    71.9
  • B/mi
    1150
  • Asc(m)
    12
  • Surface
    Road

Notes & Comments

Warm down

1) 1mi - 9:17(9:17/mi) 119/126bpm [1105b/mi] 122cal 315/364W
2) 1mi - 9:17(9:17/mi) 126/130bpm [1169b/mi] 130cal 323/458W
3) 0.32mi - 3:07(9:47/mi) 126/128bpm [1233b/mi] 42cal 302/339W
9:17 9:17 3:07

Map
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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.
0.06 36 36 9:31 87 77-105 828 182 178-188 323 301-344 1/0
0.13 1:10 34 9:05 113 106-118 1027 180 176-184 334 331-338 1/0
0.19 1:46 36 9:41 121 118-123 1172 179 176-182 339 332-352 1/0
0.25 2:23 37 9:45 124 122-125 1210 177 176-180 321 312-338 1/0
0.31 2:56 33 8:56 123 121-124 1098 177 176-178 330 312-350 1/0
0.38 3:30 33 8:55 121 121-122 1080 177 176-178 344 332-353 0/1
0.44 4:02 32 8:32 122 121-124 1041 178 176-182 344 331-351 1/0
0.50 4:46 44 +7 11:49 124 123-124 1465 178 176-184 343 338-349 1/0
0.56 5:22 36 9:37 122 121-124 1173 178 176-180 310 287-342 0/1
0.63 5:56 34 8:58 122 120-124 1094 178 176-180 327 321-337 0/0
0.69 6:33 37 +3 9:57 125 123-126 1243 176 174-180 337 325-364 0/1
0.75 7:07 34 9:01 121 120-122 1092 176 174-178 327 312-336 0/1
0.81 7:41 35 9:13 120 120-121 1106 176 174-176 322 316-327 0/0
0.88 8:17 35 9:25 121 120-122 1140 176 174-178 317 313-327 0/0
0.94 8:51 34 9:10 121 121-122 1109 177 174-178 310 302-315 1/1
1.00 9:26 35 9:14 121 121-122 1118 176 174-178 312 306-316 0/0
1.06 10:00 34 9:09 122 121-123 1116 176 174-180 320 316-325 1/0
1.13 10:34 34 9:01 123 122-123 1109 177 174-180 320 315-326 0/1
1.19 11:08 34 9:06 124 122-125 1128 175 174-178 330 323-339 1/0
1.25 11:43 35 9:21 124 123-125 1160 177 174-180 333 325-342 1/0
1.31 12:18 35 9:20 125 125-126 1166 175 174-178 325 305-342 0/1
1.38 12:52 35 9:12 126 125-126 1159 175 174-178 312 305-323 0/0
1.44 13:28 35 9:26 127 126-127 1198 175 174-176 333 324-346 1/0
1.50 14:06 38 10:08 125 124-126 1267 172 168-176 292 261-346 0/2
1.56 14:40 34 9:05 123 123-124 1117 176 174-180 306 290-313 0/0
1.63 15:16 36 9:37 124 123-128 1193 175 170-176 382 307-458 4/1
1.69 15:51 35 9:18 128 128-129 1190 170 164-176 285 256-347 0/2
1.75 16:26 35 9:19 128 126-129 1192 175 172-176 328 299-347 1/0
1.81 17:01 35 9:27 129 126-130 1220 175 174-176 327 312-347 1/0
1.88 17:41 40 +5 10:44 129 129-130 1384 164 84-178 317 80-360 1/0
1.94 18:14 32 8:39 129 128-130 1117 172 84-176 327 159-371 0/1
2.00 18:48 34 8:59 127 126-128 1141 176 172-180 341 335-347 1/0
2.06 19:21 34 8:57 127 126-127 1138 176 174-180 336 331-339 1/0
2.13 19:55 33 8:55 127 126-127 1132 176 174-176 333 326-339 0/0
2.19 20:29 34 9:02 127 126-128 1148 175 174-176 326 320-338 1/0
2.25 21:04 35 9:25 127 125-128 1196 175 174-176 334 329-339 1/0
2.31 21:51 47 12:32 124 119-127 1555 163 100-176 272 97-336 0/0
2.32 21:55 4 11:50 119 119-120 1409 175 174-176 294 277-314 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    123 avge / 130 max Delete HR Trace

  • Cadence Distribution

    175 avge / 188 max Stride Length: 98cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.9 176 2.3 21:28 9:23
    Walk 1.2 93 0 16 22:21
    Still 0.1 - - 1 -
    Pause 0.8 - - 10 -

  • Power Distribution

    324W (458 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:12 8:52 37.72% More
    800m 4:32 9:07 43.14% More
    1km 5:41 9:09 44.84% More
    Mile 9:15 9:15 46.73% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:53 8:53 48.71
    5km 29:33 9:31 49.83
    5M 48:56 9:47 49.02
    10km 1:01:37 9:55 48.63
    10M 1:42:02 10:12 48.55
    Half 2:15:50 10:22 47.88
    20M 3:32:43 10:38 48.45
    Mara 4:43:13 10:49 48.53
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