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Thu 16th Jan 2025 at 8:01am by iainsw

Run > General

  • Time
    53:00
  • Miles
    4.07
  • Min/mi
    13:01
  • Pacing
    90.1%
  • WAVA
    42.16
  • Stride(cm)
    80
  • Cals
    229
  • Watts
    23
  • Cadence
    154
  • BPM
    120
  • %MHR
    70
  • B/mi
    1558
  • Asc(m)
    93
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

1) 1mi - 13:35(13:35/mi) 112/130bpm [1521b/mi] 55cal 20/35W
2) 1mi - 13:02(13:02/mi) 123/134bpm [1603b/mi] 60cal 23/34W
3) 1mi - 12:31(12:31/mi) 120/132bpm [1503b/mi] 54cal 23/33W
4) 1mi - 13:06(13:06/mi) 124/134bpm [1624b/mi] 56cal 24/47W
5) 0.07mi - 47(11:55/mi) 125/132bpm [1489b/mi] 4cal 31/41W
13:35 13:02 12:31 13:06 47

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 2:06 2:06 16:52 85 73-110 1433 135 94-244 15 7-26 2/1
0.25 3:44 1:38 13:01 114 105-119 1483 157 122-176 20 6-25 0/3
0.38 5:22 1:38 13:02 119 115-123 1550 146 120-176 20 7-28 1/2
0.50 6:53 1:31 12:09 116 111-121 1409 161 122-176 23 8-31 1/2
0.63 8:31 1:38 13:05 116 110-121 1519 151 122-176 22 16-25 0/3
0.75 10:20 1:49 14:29 114 105-127 1651 149 118-240 21 9-35 2/4
0.88 11:50 1:30 12:00 124 117-130 1487 161 126-240 22 14-28 4/4
1.00 13:33 1:44 13:50 119 111-124 1645 153 124-176 23 7-32 3/4
1.13 15:15 1:42 13:36 125 116-134 1700 151 122-176 23 12-31 3/1
1.25 16:46 1:31 12:07 120 116-126 1454 157 124-176 24 19-30 3/1
1.38 18:28 1:42 13:34 123 119-130 1668 149 124-176 24 19-31 8/0
1.50 20:10 1:42 13:34 125 119-130 1695 153 122-176 22 14-28 3/0
1.63 21:44 1:35 12:39 120 116-126 1518 156 124-176 24 15-31 3/0
1.75 23:26 1:42 13:34 124 118-129 1682 149 122-176 22 11-30 4/0
1.88 24:57 1:30 12:03 122 114-131 1471 160 124-176 23 15-29 2/2
2.00 26:35 1:38 13:06 123 116-130 1611 150 124-176 26 19-34 5/1
2.13 28:15 1:40 13:19 123 118-128 1638 156 116-180 22 11-27 2/1
2.25 29:44 1:29 11:52 121 116-124 1436 155 124-176 22 17-26 0/4
2.38 31:24 1:40 13:23 126 119-132 1687 152 126-176 25 6-32 4/2
2.50 32:51 1:27 11:39 122 116-127 1420 161 126-176 24 21-27 0/4
2.63 34:26 1:35 12:37 118 110-123 1488 152 126-174 23 7-28 0/5
2.75 35:53 1:27 11:34 119 115-125 1376 161 128-178 25 19-33 0/5
2.88 37:39 1:46 14:10 115 104-126 1629 143 118-176 22 7-30 0/8
3.00 39:07 1:28 11:41 116 100-132 1355 172 128-176 26 9-33 2/2
3.13 40:42 1:35 12:42 130 125-134 1651 156 124-246 22 13-27 1/6
3.25 42:25 1:43 13:43 121 114-128 1659 148 122-176 25 13-34 5/1
3.38 43:58 1:34 12:30 127 120-134 1588 163 122-248 23 12-33 2/6
3.50 45:36 1:37 13:00 118 113-126 1533 152 122-178 25 13-36 6/0
3.63 47:21 1:45 13:57 122 115-129 1702 153 122-246 22 6-31 2/1
3.75 48:52 1:31 12:11 122 117-126 1486 160 116-176 27 12-45 11/3
3.88 50:34 1:42 13:33 124 118-131 1680 153 122-176 23 8-47 17/14
4.00 52:12 1:39 13:11 126 120-132 1661 155 124-176 28 12-44 13/18
4.07 53:00 48 12:05 125 120-132 1511 161 122-176 31 17-41 11/4

Further Analysis

  • Pace Distribution

    Edit colour bands
  • Heart Rate Distribution

    120 avge / 134 max Delete HR Trace
  • Climb Gradient Min/mi
    21 1.8% 13:02
    17 2.8% 12:56
  • Cadence Distribution

    154 avge / 248 max Stride Length: 80cm
  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 58.0 173 2.7 30:46 11:22
    Walk 41.8 125 1.4 22:09 16:18
    Still 0.2 - - 5 -
  • Power Distribution

    23W (47 max)
  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:57 11:52 31.80% More
    800m 6:01 12:06 37.13% More
    1km 7:33 12:08 38.61% More
    Mile 12:22 12:22 40.07% More
    5k 39:57 12:52 42.28% More
  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:58 11:58 41.38
    5km 39:48 12:49 42.45
    5M 1:05:55 13:11 42.01
    10km 1:23:00 13:21 41.79
    10M 2:17:26 13:45 41.87
    Half 3:02:59 13:58 41.37
    20M 4:46:33 14:20 41.86
    Mara 6:21:31 14:34 41.92

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