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Tue 21st Jan 2025 at 1:40pm by Dick Spandex

Run > General
  • Time
    44:40
  • Miles
    4.17
  • Min/mi
    10:43
  • Pacing
    46.3%
  • WAVA
    46.46
  • Stride(cm)
    96
  • Cals
    573
  • Watts
    322
  • Cadence
    157
  • BPM
    134
  • %MHR
    72
  • B/mi
    1435
  • Asc(m)
    74
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

1) 1mi - 9:33(9:33/mi) 113/122bpm [1079b/mi] 115cal 300/364W
2) 0.06mi - 1:09(19:17/mi) 105/123bpm [2024b/mi] 10cal 127/372W
3) 0.03mi - 54(31:56/mi) 89/103bpm [2843b/mi] 4cal 67/143W
4) 0.07mi - 30(6:44/mi) 82/95bpm [552b/mi] 3cal 451/645W
5) 0.02mi - 20(21:24/mi) 108/132bpm [2312b/mi] 3cal 188/605W
6) 0.1mi - 59(9:51/mi) 131/133bpm [1291b/mi] 13cal 255/398W
7) 0.08mi - 30(6:04/mi) 132/138bpm [801b/mi] 8cal 515/639W
8) 0.02mi - 20(17:20/mi) 143/146bpm [2479b/mi] 5cal 238/623W
9) 0.09mi - 1:01(10:49/mi) 141/144bpm [1525b/mi] 13cal 239/280W
10) 0.08mi - 30(6:01/mi) 139/143bpm [836b/mi] 8cal 486/654W
11) 0.02mi - 20(14:15/mi) 142/143bpm [2023b/mi] 5cal 365/647W
12) 0.08mi - 54(11:09/mi) 142/142bpm [1582b/mi] 12cal 198/275W
13) 0.08mi - 30(6:07/mi) 137/140bpm [837b/mi] 7cal 479/633W
14) 0.02mi - 20(15:41/mi) 143/145bpm [2242b/mi] 5cal 129/643W
15) 0.09mi - 1:02(12:02/mi) 139/143bpm [1672b/mi] 13cal 206/259W
16) 0.08mi - 30(5:57/mi) 136/139bpm [810b/mi] 7cal 552/661W
17) 0.02mi - 20(15:22/mi) 141/144bpm [2166b/mi] 5cal 276/654W
18) 0.14mi - 1:41(12:10/mi) 142/149bpm [1727b/mi] 22cal 197/339W
19) 0.11mi - 43(6:31/mi) 138/150bpm [898b/mi] 10cal 541/685W
20) 0.02mi - 30(23:28/mi) 148/151bpm [3474b/mi] 8cal 64/140W
21) 0.09mi - 57(10:03/mi) 144/148bpm [1446b/mi] 14cal 220/265W
22) 0.14mi - 1:00(6:56/mi) 148/153bpm [1027b/mi] 16cal 546/659W
23) 0.02mi - 30(20:10/mi) 153/164bpm [3086b/mi] 7cal 99/515W
24) 0.13mi - 1:26(11:07/mi) 173/174bpm [1922b/mi] 27cal 222/268W
25) 0.15mi - 1:00(6:35/mi) 169/175bpm [1112b/mi] 18cal 575/675W
26) 0.02mi - 30(22:03/mi) 171/176bpm [3770b/mi] 10cal 134/546W
27) 0.14mi - 1:36(11:10/mi) 144/148bpm [1609b/mi] 21cal 216/267W
28) 0.15mi - 1:00(6:40/mi) 145/153bpm [967b/mi] 15cal 557/660W
29) 0.03mi - 30(19:17/mi) 152/155bpm [2931b/mi] 8cal 197/567W
30) 0.15mi - 1:46(11:46/mi) 141/150bpm [1660b/mi] 23cal 185/269W
31) 0.15mi - 1:00(6:39/mi) 150/161bpm [998b/mi] 16cal 535/649W
32) 0.03mi - 30(14:36/mi) 161/164bpm [2350b/mi] 8cal 261/562W
33) 0.72mi - 10:20(14:17/mi) 137/156bpm [1958b/mi] 114cal 205/450W
9:33 1:09 54 30 20 59 30 20 1:01 30 20 54 30 20 1:02 30 20 1:41 43 30 57 1:00 30 1:26 1:00 30 1:36 1:00 30 1:46 1:00 30 10:20

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.
1.00 9:33 9:33 9:33 113 72-122 1078 156 0-166 300 0-364 10/21
1.06 10:54 1:21 +1 22:58 105 97-123 2411 71 0-166 130 0-372 2/1
1.09 11:47 53 31:59 89 77-103 2846 60 0-110 67 0-143 0/0
1.16 12:16 29 6:34 82 76-95 538 156 0-198 451 0-645 4/0
1.18 12:35 19 20:21 106 95-131 2156 72 0-194 213 0-645 1/0
1.28 13:36 1:01 10:08 131 129-133 1328 127 0-162 252 0-398 0/4
1.36 14:05 29 5:54 132 128-138 779 178 102-200 515 153-639 4/0
1.38 14:24 20 17:23 143 138-146 2487 103 0-192 256 0-626 1/0
1.47 15:25 1:01 10:51 141 140-145 1529 153 110-160 238 126-280 0/5
1.55 15:54 29 5:53 139 137-143 819 176 0-236 486 0-654 4/0
1.58 16:14 20 14:15 142 141-143 2024 151 114-192 378 116-652 0/0
1.65 17:06 52 11:00 142 139-142 1561 129 0-158 198 0-275 0/4
1.74 17:35 29 5:58 137 135-140 817 164 0-200 479 0-633 3/0
1.76 17:55 20 15:41 143 140-145 2242 70 0-196 153 0-643 1/0
1.84 18:56 1:01 11:55 139 137-144 1657 144 110-160 206 125-259 0/4
1.93 19:27 31 6:09 136 134-139 837 183 112-206 525 125-661 4/0
1.95 19:47 20 15:22 141 139-144 2166 121 0-198 295 29-658 0/0
2.09 21:28 1:41 12:11 142 132-149 1731 136 110-162 197 116-339 0/7
2.20 22:11 43 6:27 138 127-150 889 178 0-196 531 121-685 7/0
2.22 22:41 30 23:28 148 145-151 3474 59 0-114 82 0-616 0/1
2.31 23:38 57 10:03 144 141-149 1447 155 112-162 218 103-265 0/7
2.46 24:38 1:00 6:56 148 144-153 1027 171 0-194 542 0-659 10/0
2.48 25:08 30 20:10 153 150-164 3086 76 0-180 114 0-548 0/1
2.61 26:34 1:26 11:08 173 164-174 1926 146 0-162 222 33-268 0/9
2.76 27:34 1:00 6:35 169 164-175 1112 183 100-200 566 33-675 10/0
2.79 28:04 30 22:03 171 148-176 3770 92 0-184 148 0-569 0/0
2.93 29:39 1:35 11:06 144 138-148 1598 148 114-164 215 107-267 0/10
3.08 30:39 1:00 6:40 145 137-153 967 181 118-192 550 127-660 10/0
3.10 31:09 30 19:17 152 149-155 2931 118 0-182 209 0-581 0/0
3.25 32:55 1:46 11:49 141 136-150 1667 132 0-162 184 0-263 0/10
3.40 33:55 1:00 6:39 150 136-161 998 169 0-200 526 0-649 10/0
3.44 34:25 30 14:36 161 154-164 2349 144 114-186 271 131-567 1/0
4.16 44:46 10:21 +1 14:19 137 91-156 1961 103 0-172 205 0-450 12/11
4.16 44:46 0 +1 0 91 91-91 NAN 0 0-0 0 0-0 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 176 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    18 2.0% 9:36
    10 4.1% 7:26
    10 4.3% 7:56
    10 4.0% 7:52

  • Cadence Distribution

    157 avge / 236 max Stride Length: 96cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 72.9 168 3.7 32:39 8:51
    Walk 18.1 113 0.5 8:10 17:56
    Still 8.5 - - 3:51 -
    Pause 0.5 - - 13 -

  • Power Distribution

    322W (685 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:04 8:19 41.55% More
    800m 4:25 8:54 46.06% More
    1km 5:39 9:05 47.52% More
    Mile 9:17 9:17 49.95% More
    5k 30:57 9:58 49.57% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:09 9:09 50.65
    5km 32:13 10:22 47.62
    5M 54:38 10:56 45.84
    10km 1:09:33 11:12 45.00
    10M 1:57:56 11:48 43.61
    Half 2:39:09 12:09 42.67
    20M 4:14:33 12:44 41.77
    Mara 5:43:31 13:07 41.41
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