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Mon 20th Jan 2025 at 6:35pm by Dowse

Run > General
  • Time
    44:26
  • Miles
    4.26
  • Min/mi
    10:26
  • Pacing
    50.5%
  • WAVA
    41.69
  • Stride(cm)
    95
  • Cals
    550
  • Watts
    328
  • Cadence
    162
  • BPM
    152
  • %MHR
    74.7
  • B/mi
    1582
  • Asc(m)
    25
  • Surface
    Road

Notes & Comments

1) 0.62mi - 6:05(9:47/mi) 133/158bpm [1302b/mi] 71cal 325/388W
2) 0.14mi - 3:40(26:23/mi) 122/160bpm [3219b/mi] 29cal 123/370W
3) 0.14mi - 1:01(7:18/mi) 123/131bpm [898b/mi] 11cal 408/452W
4) 0.13mi - 1:29(11:03/mi) 133/135bpm [1469b/mi] 17cal 315/432W
5) 0.14mi - 1:01(7:24/mi) 140/147bpm [1035b/mi] 13cal 386/421W
6) 0.12mi - 1:29(12:10/mi) 158/173bpm [1923b/mi] 17cal 295/424W
7) 0.13mi - 1:01(7:35/mi) 150/156bpm [1138b/mi] 14cal 418/470W
8) 0.12mi - 1:30(12:50/mi) 149/169bpm [1913b/mi] 17cal 229/425W
9) 0.14mi - 1:00(7:11/mi) 153/162bpm [1100b/mi] 14cal 426/454W
10) 0.12mi - 1:29(12:10/mi) 155/172bpm [1885b/mi] 18cal 268/451W
11) 0.14mi - 1:01(7:29/mi) 157/168bpm [1174b/mi] 14cal 424/472W
12) 0.1mi - 1:29(14:39/mi) 153/171bpm [2243b/mi] 18cal 218/457W
13) 0.14mi - 1:01(7:27/mi) 166/175bpm [1236b/mi] 15cal 424/455W
14) 0.11mi - 1:29(13:50/mi) 159/177bpm [2199b/mi] 18cal 244/436W
15) 0.14mi - 1:01(7:17/mi) 155/162bpm [1128b/mi] 14cal 422/454W
16) 0.12mi - 1:29(12:52/mi) 154/165bpm [1981b/mi] 18cal 244/428W
17) 0.14mi - 1:01(7:21/mi) 165/179bpm [1213b/mi] 15cal 435/470W
18) 0.11mi - 1:29(13:34/mi) 161/181bpm [2183b/mi] 18cal 232/461W
19) 0.14mi - 1:01(7:04/mi) 166/176bpm [1174b/mi] 15cal 439/484W
20) 0.11mi - 1:29(13:58/mi) 162/182bpm [2261b/mi] 19cal 234/464W
21) 0.14mi - 1:01(7:18/mi) 165/180bpm [1205b/mi] 15cal 421/463W
22) 0.11mi - 1:29(13:09/mi) 159/181bpm [2091b/mi] 18cal 250/428W
23) 0.14mi - 1:00(7:18/mi) 166/185bpm [1212b/mi] 15cal 423/458W
24) 0.11mi - 1:29(13:11/mi) 170/186bpm [2243b/mi] 20cal 269/457W
25) 0.15mi - 1:02(7:03/mi) 174/185bpm [1226b/mi] 16cal 429/472W
26) 0.57mi - 6:10(10:51/mi) 167/189bpm [1811b/mi] 81cal 295/446W
6:05 3:40 1:01 1:29 1:01 1:29 1:01 1:30 1:00 1:29 1:01 1:29 1:01 1:29 1:01 1:29 1:01 1:29 1:01 1:29 1:01 1:29 1:00 1:29 1:02 6:10

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.
0.62 6:04 6:04 9:46 133 76-158 1300 167 0-176 325 0-388 5/5
0.76 9:42 3:38 26:25 122 86-160 3222 62 0-172 125 0-376 3/3
0.90 10:43 1:00 7:18 123 115-132 898 167 158-170 408 281-452 1/2
1.03 12:11 1:28 11:09 133 131-136 1482 164 158-166 314 282-432 0/1
1.16 13:11 1:00 7:21 140 136-147 1028 169 164-172 387 288-421 1/2
1.28 14:39 1:28 12:19 158 144-173 1946 160 0-168 295 108-424 2/0
1.42 15:39 1:00 7:33 150 144-156 1132 171 166-174 419 285-470 2/1
1.53 17:07 1:28 12:48 149 137-169 1907 138 0-172 230 0-425 0/2
1.67 18:07 59 7:11 153 146-162 1100 172 164-174 426 315-454 0/2
1.79 19:36 1:29 12:21 155 145-172 1915 150 96-172 269 91-451 0/2
1.92 20:36 1:00 7:26 157 150-169 1167 174 168-176 424 324-472 2/0
2.02 22:04 1:28 14:43 153 136-171 2251 128 0-174 220 0-457 2/0
2.16 23:04 1:00 7:26 166 149-175 1233 173 168-176 424 324-455 1/1
2.26 24:32 1:28 14:00 159 147-177 2227 145 94-172 244 83-436 1/2
2.40 25:31 59 7:08 156 149-162 1114 174 168-176 422 322-454 0/2
2.51 27:00 1:28 12:59 154 143-165 1999 141 0-174 245 0-428 1/2
2.65 28:00 1:00 7:20 165 152-179 1211 174 168-176 436 332-470 1/0
2.76 29:28 1:28 13:39 161 145-181 2199 134 0-174 234 0-461 4/1
2.90 30:28 1:00 7:04 166 156-177 1174 175 170-178 439 355-484 1/2
3.01 31:56 1:28 14:01 162 148-182 2270 132 0-174 235 0-464 1/1
3.14 32:56 1:00 7:16 165 154-180 1200 175 168-180 421 326-463 1/2
3.25 34:25 1:28 13:15 159 146-181 2105 147 108-174 251 100-428 1/2
3.39 35:25 1:00 7:21 166 152-185 1220 176 174-178 424 335-458 2/0
3.50 36:53 1:28 13:12 170 158-186 2243 140 0-174 270 0-457 3/1
3.65 37:55 1:02 7:06 174 164-185 1236 175 172-176 430 339-472 1/3
4.21 44:04 6:09 +1 10:52 167 147-189 1815 159 0-176 295 0-446 7/5

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    152 avge / 189 max Delete HR Trace

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 83.2 169 4 36:57 9:13
    Walk 11.8 104 0.2 5:13 21:25
    Still 5.1 - - 2:15 -

  • Power Distribution

    328W (484 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:09 8:39 35.53% More
    800m 4:32 9:08 38.68% More
    1km 5:40 9:07 40.52% More
    Mile 9:31 9:31 41.52% More
    5k 30:47 9:55 43.64% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:47 7:47 50.78
    5km 30:24 9:47 44.19
    5M 53:52 10:46 40.47
    10km 1:09:57 11:15 38.89
    10M 2:03:55 12:24 36.24
    Half 2:51:26 13:05 34.38
    20M 4:45:04 14:15 32.76
    Mara 6:34:22 15:03 31.58
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