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Thu 16th Jan 2025 at 12:10pm by markgall

Run > General
  • Time
    34:28
  • Miles
    4.56
  • Min/mi
    7:34
  • Pacing
    70%
  • WAVA
    64.37
  • Stride(cm)
    118
  • Cals
    477
  • Cadence
    180
  • BPM
    149
  • %MHR
    87.2
  • B/mi
    1127
  • Asc(m)
    139
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

1) 0.62mi - 4:35(7:22/mi) 145/159bpm [1068b/mi] 66cal
2) 0.62mi - 4:51(7:49/mi) 154/159bpm [1203b/mi] 65cal
3) 0.62mi - 4:46(7:40/mi) 149/159bpm [1142b/mi] 66cal
4) 0.62mi - 4:48(7:43/mi) 157/166bpm [1211b/mi] 75cal
5) 0.62mi - 4:52(7:50/mi) 157/165bpm [1229b/mi] 68cal
6) 0.62mi - 5:00(8:02/mi) 158/163bpm [1271b/mi] 75cal
7) 0.62mi - 4:03(6:31/mi) 134/152bpm [873b/mi] 40cal
8) 0.21mi - 1:34(7:39/mi) 147/152bpm [1124b/mi] 22cal
4:35 4:51 4:46 4:48 4:52 5:00 4:03 1:34

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.13 56 56 7:27 117 95-136 871 179 174-184 5/3
0.25 1:51 55 7:21 144 137-150 1058 183 180-184 3/9
0.38 2:45 54 7:14 155 150-159 1121 175 172-180 19/4
0.50 3:40 54 7:15 155 149-159 1124 178 176-184 1/3
0.63 4:36 56 7:30 151 148-154 1133 175 174-178 0/8
0.75 5:34 58 7:42 155 152-157 1193 175 168-180 3/6
0.88 6:32 58 7:47 157 155-159 1221 175 172-178 7/20
1.00 7:29 57 7:36 155 154-157 1179 178 174-184 4/8
1.13 8:27 58 7:47 153 147-157 1192 179 170-184 9/11
1.25 9:29 1:02 8:13 152 148-157 1248 181 168-186 8/4
1.38 10:31 1:02 8:15 153 148-158 1262 177 170-190 0/14
1.50 11:27 56 7:31 146 144-148 1098 172 168-174 3/3
1.63 12:23 56 +1 7:29 141 139-143 1055 177 172-182 5/4
1.75 13:20 56 7:31 151 143-155 1135 180 178-184 7/5
1.88 14:16 56 7:29 157 155-159 1174 177 172-186 1/13
2.00 15:10 55 7:17 153 149-158 1115 177 174-180 4/1
2.13 16:07 57 7:36 153 150-157 1164 178 174-182 4/1
2.25 17:09 1:02 8:12 156 153-160 1280 182 176-188 6/6
2.38 18:06 57 7:37 162 156-166 1234 181 174-186 7/7
2.50 19:06 1:00 7:58 161 158-163 1284 181 174-190 8/4
2.63 20:05 59 7:49 161 154-163 1259 179 174-186 7/3
2.75 21:06 1:01 8:10 155 151-160 1265 178 172-182 4/4
2.88 22:03 58 7:41 152 148-155 1167 172 168-184 1/6
3.00 23:01 58 7:43 156 153-159 1204 178 172-182 4/9
3.13 24:00 59 7:51 160 156-163 1256 181 176-186 5/3
3.25 24:58 58 7:41 158 156-163 1214 181 172-186 8/1
3.38 25:56 59 7:49 160 158-162 1251 179 174-186 6/3
3.50 26:56 1:00 7:56 155 152-159 1230 181 176-186 7/3
3.63 28:00 1:04 8:29 159 156-162 1349 179 172-182 11/0
3.75 29:01 1:01 8:10 156 150-161 1274 181 178-184 7/2
3.88 30:30 1:29 +27 11:52 146 143-151 1732 182 172-204 5/6
4.00 32:44 2:14 +1:36 17:54 130 110-144 2327 187 94-210 3/0
4.13 33:57 1:13 +28 9:46 124 114-131 1210 210 194-218 12/12
4.25 36:09 2:12 +1:25 17:35 131 124-139 2302 193 124-220 1/4
4.38 37:05 56 7:30 134 128-142 1005 185 172-208 4/0
4.50 38:03 58 7:43 147 142-150 1136 179 176-182 0/7
4.56 38:28 25 7:30 150 147-152 1124 182 180-184 9/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    149 avge / 166 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 10.8% 7:08
    14 9.9% 8:41
    13 6.0% 7:56
    11 8.1% 10:08
    11 3.2% 7:50

  • Cadence Distribution

    180 avge / 220 max Stride Length: 118cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 89.7 180 4.6 34:16 8:05
    Walk 3.9 105 0 1:37 6:24:20
    Still 0.2 - - 4 -
    Pause 6.1 - - 2:31 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:42 6:52 49.30% More
    800m 3:36 7:14 55.27% More
    1km 4:32 7:17 57.15% More
    Mile 7:27 7:27 59.05% More
    5k 23:50 7:40 62.81% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:54 6:54 63.71
    5km 22:57 7:23 65.21
    5M 38:00 7:36 64.20
    10km 47:51 7:42 63.70
    10M 1:19:14 7:55 63.63
    Half 1:45:29 8:03 62.77
    20M 2:45:12 8:16 63.51
    Mara 3:39:56 8:24 63.61
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