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Wed 15th Jan 2025 at 7:04am by pjlovr25

Run > Tempo
  • Time
    24:01
  • Miles
    2.50
  • Min/mi
    9:36
  • Pacing
    79.5%
  • WAVA
    49.43
  • Stride(cm)
    92
  • Cals
    313
  • Watts
    256
  • Cadence
    182
  • BPM
    164
  • %MHR
    87.9
  • B/mi
    1579
  • Asc(m)
    10
  • Surface
    Road

Notes & Comments

4x 4mins tempo, 1min recover
1) 0.46mi - 4:00(8:37/mi) 167/177bpm [1439b/mi] 48cal 300/342W
2) 0.06mi - 1:00(17:00/mi) 162/177bpm [2753b/mi] 11cal 155/321W
3) 0.47mi - 4:00(8:26/mi) 170/177bpm [1433b/mi] 48cal 292/323W
4) 0.06mi - 1:00(16:29/mi) 161/176bpm [2654b/mi] 10cal 136/302W
5) 0.47mi - 4:00(8:27/mi) 166/175bpm [1403b/mi] 47cal 285/322W
6) 0.06mi - 1:00(16:13/mi) 159/173bpm [2579b/mi] 10cal 145/285W
7) 0.48mi - 4:00(8:24/mi) 171/179bpm [1436b/mi] 48cal 284/328W
8) 0.06mi - 1:00(16:31/mi) 163/179bpm [2692b/mi] 11cal 153/302W
9) 0.37mi - 4:00(10:49/mi) 151/158bpm [1634b/mi] 40cal 231/253W
10) 0mi - 1(2:18:59/mi) 151/158bpm [20987b/mi] 40cal 231/253W
4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1

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.
0.46 3:59 3:59 8:35 167 131-177 1433 193 128-200 300 91-342 9/2
0.52 4:59 1:00 17:00 162 147-177 2754 139 130-198 158 105-321 2/1
1.00 8:59 4:00 8:26 170 147-177 1433 193 130-200 291 127-323 5/4
1.06 9:59 1:00 16:29 161 146-177 2654 140 130-194 139 91-302 1/1
1.53 13:59 4:00 8:27 166 145-175 1403 193 134-200 285 126-322 1/8
1.59 14:59 1:00 16:14 159 142-173 2580 140 132-194 147 109-285 2/2
2.07 18:59 4:00 8:24 171 141-179 1436 195 134-202 283 114-328 4/4
2.13 19:59 1:00 16:32 164 147-179 2712 140 130-194 155 106-302 2/1
2.50 23:59 4:00 10:49 151 146-158 1634 181 132-192 230 114-253 4/8
2.50 23:59 0 0 157 157-157 NAN 184 184-184 236 236-236 0/0
2.50 23:59 0 +1 0 157 157-157 NAN 182 182-182 0 0-0 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    164 avge / 179 max Delete HR Trace

  • Cadence Distribution

    182 avge / 202 max Stride Length: 92cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 84.2 191 2.3 20:12 8:52
    Walk 15.8 133 0.2 3:48 17:10

  • Power Distribution

    256W (342 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:03 8:13 44.19% More
    800m 4:18 8:39 46.39% More
    1km 5:40 9:07 45.82% More
    Mile 8:53 8:53 49.61% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:26 8:26 52.23
    5km 30:47 9:54 48.75
    5M 53:02 10:36 46.08
    10km 1:07:59 10:56 44.88
    10M 1:57:06 11:43 42.85
    Half 2:39:26 12:10 41.59
    20M 4:18:35 12:56 39.97
    Mara 5:52:04 13:26 38.76
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