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Wed 15th Jan 2025 at 6:37pm by Durham Road Runner

Run > General
  • Time
    46:35
  • Miles
    4.01
  • Min/mi
    11:37
  • Pacing
    56%
  • WAVA
    43.96
  • Stride(cm)
    86
  • Cals
    470
  • Watts
    314
  • Cadence
    162
  • BPM
    106
  • %MHR
    55.7
  • B/mi
    1229
  • Asc(m)
    72
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

1) 1mi - 10:57(10:57/mi) 110/132bpm [1205b/mi] 117cal 286/452W
2) 1mi - 12:05(12:05/mi) 106/117bpm [1281b/mi] 119cal 262/419W
3) 1mi - 12:47(12:47/mi) 104/117bpm [1330b/mi] 121cal 248/390W
4) 1mi - 10:41(10:41/mi) 104/108bpm [1110b/mi] 112cal 305/429W
5) 0.01mi - 5(10:23/mi) 106/106bpm [1101b/mi] 1cal 311/319W
10:57 12:05 12:47 10:41 5

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • 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 1:32 1:32 12:15 96 74-105 1176 162 118-186 236 53-410 4/12
0.25 2:47 1:15 10:02 112 106-116 1124 163 160-166 261 221-285 1/8
0.38 4:14 1:26 11:31 124 117-128 1428 162 158-166 354 278-452 8/0
0.50 5:32 1:19 10:31 130 128-132 1368 164 160-168 345 328-367 5/0
0.63 7:27 1:55 15:18 111 89-129 1698 164 158-168 318 260-376 4/2
0.75 8:39 1:11 9:31 97 92-99 924 163 158-168 330 298-363 2/3
0.88 9:45 1:06 8:50 99 97-101 874 165 162-170 298 272-352 1/8
1.00 10:56 1:12 9:33 108 101-112 1031 163 160-166 361 350-377 6/0
1.13 13:37 2:40 21:21 107 92-117 2285 160 136-172 343 86-403 2/1
1.25 14:50 1:13 9:47 105 96-109 1028 167 162-174 369 312-419 4/1
1.38 16:04 1:14 9:53 109 107-111 1077 163 158-166 358 333-392 5/0
1.50 17:23 1:19 10:32 107 106-109 1127 161 152-166 302 249-352 3/1
1.63 18:36 1:13 9:46 103 101-108 1006 163 160-166 342 315-381 4/0
1.75 20:42 2:05 16:41 101 93-106 1686 163 136-168 327 269-379 1/2
1.88 21:52 1:11 9:26 105 100-110 991 161 154-164 291 283-309 0/9
2.00 23:01 1:09 9:12 109 107-110 1003 162 160-166 284 274-291 0/10
2.13 24:12 1:10 9:22 109 107-112 1021 162 158-164 314 274-329 2/0
2.25 25:27 1:15 10:00 113 111-115 1129 162 156-168 361 327-390 6/1
2.38 28:29 3:02 24:17 100 81-117 2428 164 156-168 313 243-383 0/3
2.50 29:38 1:10 9:19 104 101-108 968 164 160-170 331 317-340 0/2
2.63 31:26 1:47 14:20 101 98-104 1447 161 158-168 276 231-326 0/2
2.75 32:51 1:25 11:22 102 99-105 1160 159 156-162 314 268-353 1/3
2.88 34:17 1:26 11:31 106 102-109 1220 158 156-162 329 300-345 8/0
3.00 35:49 1:31 12:11 104 100-109 1266 160 154-164 275 247-297 5/0
3.13 37:06 1:17 10:14 103 102-104 1055 161 156-164 312 284-330 2/1
3.25 38:21 1:15 10:00 105 103-106 1051 160 156-164 293 276-312 1/4
3.38 39:35 1:15 9:59 106 104-107 1058 160 156-162 311 296-321 0/4
3.50 40:52 1:17 10:15 107 105-108 1097 160 156-164 314 304-320 1/1
3.63 42:16 1:24 11:12 105 103-107 1175 159 150-162 298 197-334 2/1
3.75 43:43 1:26 11:32 104 102-106 1199 158 154-162 309 272-364 4/0
3.88 45:05 1:22 10:54 101 100-102 1101 159 154-162 272 259-296 1/3
4.00 46:29 1:25 11:18 102 100-106 1153 160 154-166 330 277-429 6/1
4.01 46:34 5 10:33 106 106-106 1118 161 160-162 309 305-313 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    106 avge / 132 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    16 2.2% 11:27
    16 3.2% 10:51
    15 1.6% 11:16

  • Cadence Distribution

    162 avge / 186 max Stride Length: 86cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 88.9 161 4 41:25 10:21
    Walk 0.3 133 0 7 21:36
    Still 10.8 - - 5:02 -

  • Power Distribution

    314W (452 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:14 8:57 39.34% More
    800m 4:38 9:18 45.12% More
    1km 6:23 10:16 42.63% More
    Mile 10:33 10:33 43.78% More
    5k 36:02 11:36 43.66% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:41 10:41 43.23
    5km 35:33 11:27 44.26
    5M 58:51 11:46 43.68
    10km 1:14:06 11:56 43.39
    10M 2:02:43 12:16 43.38
    Half 2:43:23 12:28 42.83
    20M 4:15:51 12:48 43.34
    Mara 5:40:38 13:00 43.40
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