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Thu 16th Jan 2025 at 11:00am by Trundle

Run > Tempo
  • Time
    50:05
  • Miles
    3.59
  • Min/mi
    13:57
  • Pacing
    86.9%
  • WAVA
    43.88
  • Stride(cm)
    79
  • Cals
    367
  • Watts
    185
  • Cadence
    145
  • BPM
    162
  • %MHR
    82.7
  • B/mi
    2261
  • Asc(m)
    19
  • Surface
    Road

Notes & Comments

10min warmup, 3 x 8min @ 167bpm with 3min recovery, 10min cooldown

1) 0.74mi - 10:00(13:31/mi) 153/164bpm [2067b/mi] 74cal 195/255W
2) 0.64mi - 8:00(12:32/mi) 170/173bpm [2130b/mi] 64cal 209/234W
3) 0.16mi - 3:00(19:00/mi) 150/172bpm [2850b/mi] 16cal 90/205W
4) 0.62mi - 8:00(12:59/mi) 167/173bpm [2168b/mi] 63cal 207/245W
5) 0.16mi - 3:00(19:13/mi) 150/171bpm [2882b/mi] 16cal 87/198W
6) 0.62mi - 8:00(12:49/mi) 169/175bpm [2166b/mi] 66cal 211/241W
7) 0.65mi - 10:00(15:26/mi) 162/173bpm [2501b/mi] 67cal 167/221W
8) 0.01mi - 5(14:44/mi) 162/163bpm [2386b/mi] 1cal 160/163W
10:00 8:00 3:00 8:00 3:00 8:00 10:00 5

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.
0.74 9:59 9:59 13:29 153 119-164 2063 150 0-162 195 66-255 5/9
1.38 17:59 8:00 12:32 170 160-173 2131 154 148-160 209 186-234 3/9
1.54 20:59 3:00 19:00 150 139-172 2850 100 0-154 90 0-206 1/2
2.15 28:59 8:00 12:59 167 144-173 2168 155 108-164 207 104-245 7/8
2.31 31:58 2:59 19:07 150 137-171 2867 95 0-154 87 0-198 2/1
2.93 39:58 8:00 12:49 169 142-175 2166 154 0-160 210 72-241 8/1
3.58 49:58 10:00 15:26 162 158-173 2501 138 0-160 167 33-221 10/4
3.59 50:04 6 +1 16:51 162 161-163 2730 140 140-140 160 152-164 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    162 avge / 175 max Delete HR Trace

  • Cadence Distribution

    145 avge / 164 max Stride Length: 79cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 83.5 152 3.1 41:50 13:18
    Walk 16.4 106 0.4 8:13 18:41
    Still 0.1 - - 2 -

  • Power Distribution

    185W (255 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 3:04 12:20 35.28% More
    800m 6:11 12:26 40.87% More
    1km 7:48 12:32 41.89% More
    Mile 13:02 13:02 41.62% More
    5k 42:42 13:44 44.40% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 12:55 12:55 42.00
    5km 42:58 13:50 44.12
    5M 1:11:09 14:14 43.65
    10km 1:29:35 14:25 43.48
    10M 2:28:21 14:50 43.45
    Half 3:17:31 15:05 42.73
    20M 5:09:18 15:28 43.18
    Mara 6:51:48 15:43 43.12

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