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Tue 21st Jan 2025 at 6:23am by laterunner

Run > General
  • Good
  • Time
    36:41
  • Miles
    3.65
  • Min/mi
    10:03
  • Pacing
    96.7%
  • WAVA
    54.93
  • Stride(cm)
    86
  • Cals
    378
  • Watts
    225
  • Cadence
    187
  • BPM
    154
  • %MHR
    90.1
  • B/mi
    1548
  • Asc(m)
    7
  • Surface
    Road

Notes & Comments

1) 1km - 6:18(6:18/km) 145/154bpm [915b/km] 63cal 226/300W
2) 1km - 6:11(6:11/km) 148/155bpm [916b/km] 63cal 227/257W
3) 1km - 6:15(6:15/km) 157/161bpm [981b/km] 65cal 223/253W
4) 1km - 6:15(6:15/km) 157/162bpm [980b/km] 65cal 224/267W
5) 1km - 6:19(6:19/km) 160/165bpm [1012b/km] 67cal 222/282W
6) 0.87km - 5:23(6:12/km) 158/166bpm [979b/km] 55cal 223/297W
6:18 6:11 6:15 6:15 6:19 5:23

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.
0.13 1:16 1:16 10:11 126 112-142 1284 178 118-188 225 91-300 1/1
0.25 2:33 1:16 10:12 148 142-150 1509 186 182-190 229 224-234 1/1
0.38 3:48 1:15 10:00 150 149-151 1501 187 182-190 229 222-237 1/1
0.50 5:05 1:17 10:13 150 149-153 1534 186 184-190 225 221-231 0/0
0.63 6:20 1:15 10:02 153 149-154 1536 189 182-196 223 218-233 1/1
0.75 7:36 1:16 10:08 140 137-148 1419 191 184-196 241 226-257 2/0
0.88 8:51 1:15 10:01 141 139-147 1412 190 186-194 224 218-231 0/1
1.00 10:03 1:12 9:37 151 148-154 1453 190 186-194 223 214-244 0/3
1.13 11:18 1:15 10:01 152 150-154 1521 189 182-194 227 222-233 1/1
1.25 12:34 1:16 10:04 154 152-155 1550 189 186-192 220 216-223 0/1
1.38 13:47 1:14 9:48 156 153-159 1529 189 186-192 220 216-232 1/1
1.50 15:05 1:18 10:21 157 155-159 1625 187 184-190 231 226-242 2/0
1.63 16:17 1:12 9:39 160 157-161 1545 186 180-192 227 191-253 1/4
1.75 17:35 1:18 10:20 156 153-158 1613 187 184-190 220 210-236 1/1
1.88 18:50 1:15 10:04 156 153-158 1570 187 184-190 219 214-224 0/0
2.00 20:03 1:13 9:43 158 156-160 1535 188 184-192 226 212-244 0/0
2.13 21:21 1:18 10:22 156 153-159 1617 185 182-188 220 216-227 1/0
2.25 22:37 1:16 10:09 154 152-155 1563 186 178-190 215 210-220 1/1
2.38 23:50 1:13 9:40 157 154-162 1518 187 180-190 228 218-233 1/1
2.50 25:08 1:19 10:29 160 159-161 1677 186 180-190 233 212-267 2/1
2.63 26:21 1:13 9:45 161 158-163 1570 188 184-192 216 210-225 0/1
2.75 27:38 1:17 10:12 159 157-161 1622 187 182-192 225 216-236 1/1
2.88 28:55 1:17 10:16 161 159-164 1654 185 182-190 236 216-282 2/1
3.00 30:14 1:20 10:36 161 158-165 1707 185 182-188 211 204-220 0/1
3.13 31:30 1:15 10:03 157 154-162 1577 186 182-192 223 211-241 1/1
3.25 32:43 1:13 9:44 163 161-165 1586 188 182-192 226 221-231 1/1
3.38 34:00 1:17 10:18 160 158-163 1647 186 184-190 228 224-232 1/0
3.50 35:14 1:14 9:55 158 156-162 1567 185 176-190 220 213-231 1/1
3.63 38:10 2:55 +1:44 23:23 157 104-166 3670 188 162-198 237 225-285 2/1
3.65 38:25 15 12:16 126 121-129 1545 180 174-186 236 205-297 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    154 avge / 166 max Delete HR Trace

  • Cadence Distribution

    187 avge / 198 max Stride Length: 86cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 95.5 187 3.6 36:36 10:32
    Walk 0.2 119 0 5 10:57
    Pause 4.3 - - 1:44 -

  • Power Distribution

    225W (300 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:26 9:45 39.26% More
    800m 4:54 9:52 46.06% More
    1km 6:09 9:54 48.60% More
    Mile 9:56 9:56 52.79% More
    5k 31:11 10:02 54.69% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:18 9:18 56.41
    5km 30:55 9:57 55.17
    5M 51:13 10:15 54.63
    10km 1:04:28 10:22 54.34
    10M 1:46:46 10:41 54.10
    Half 2:22:09 10:51 53.75
    20M 3:42:36 11:08 53.92
    Mara 4:56:22 11:19 54.30
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