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Tue 21st Jan 2025 at 6:14pm by frogfather

Run > General
  • Time
    31:23
  • Miles
    3.17
  • Min/mi
    9:54
  • Pacing
    52.5%
  • WAVA
    46.05
  • Stride(cm)
    105
  • Cals
    400
  • Watts
    329
  • Cadence
    155
  • BPM
    134
  • %MHR
    76.8
  • B/mi
    1331
  • Surface
    Road

Notes & Comments

1) 1mi - 9:51(9:51/mi) 126/132bpm [1240b/mi] 121cal 316/499W
2) 0.12mi - 42(5:37/mi) 139/149bpm [782b/mi] 11cal 475/530W
3) 0.04mi - 30(14:14/mi) 151/152bpm [2149b/mi] 7cal 248/531W
4) 0.12mi - 46(6:12/mi) 149/154bpm [924b/mi] 12cal 463/595W
5) 0.03mi - 30(16:14/mi) 153/156bpm [2483b/mi] 7cal 245/498W
6) 0.12mi - 44(5:57/mi) 149/155bpm [886b/mi] 11cal 478/581W
7) 0.03mi - 30(18:16/mi) 152/158bpm [2775b/mi] 7cal 226/508W
8) 0.12mi - 46(6:13/mi) 144/149bpm [894b/mi] 11cal 473/564W
9) 0.03mi - 30(16:15/mi) 150/152bpm [2438b/mi] 7cal 191/504W
10) 0.12mi - 49(6:33/mi) 149/153bpm [977b/mi] 12cal 444/549W
11) 0.03mi - 30(18:01/mi) 154/160bpm [2773b/mi] 7cal 211/497W
12) 0.12mi - 50(6:42/mi) 148/153bpm [992b/mi] 13cal 417/523W
13) 0.02mi - 2:00(1:58:44/mi) 131/154bpm [15553b/mi] 22cal 25/465W
14) 0.12mi - 44(5:52/mi) 113/126bpm [663b/mi] 10cal 474/596W
15) 0.03mi - 30(16:44/mi) 129/132bpm [2159b/mi] 5cal 230/527W
16) 0.12mi - 48(6:30/mi) 129/137bpm [838b/mi] 10cal 449/552W
17) 0.03mi - 30(18:50/mi) 137/139bpm [2581b/mi] 6cal 175/451W
18) 0.12mi - 47(6:20/mi) 136/144bpm [862b/mi] 11cal 437/533W
19) 0.02mi - 30(21:16/mi) 144/146bpm [3061b/mi] 7cal 201/510W
20) 0.12mi - 47(6:19/mi) 135/140bpm [854b/mi] 10cal 438/549W
21) 0.03mi - 30(15:57/mi) 143/144bpm [2282b/mi] 6cal 219/493W
22) 0.12mi - 50(6:38/mi) 143/148bpm [949b/mi] 12cal 416/513W
23) 0.03mi - 30(17:00/mi) 144/147bpm [2449b/mi] 7cal 213/493W
24) 0.12mi - 49(6:38/mi) 147/152bpm [975b/mi] 12cal 442/511W
25) 0.36mi - 5:00(14:02/mi) 131/152bpm [1839b/mi] 54cal 198/482W
26) 0.01mi - 9(15:49/mi) 129/130bpm [2040b/mi] 2cal 182/305W
9:51 42 30 46 30 44 30 46 30 49 30 50 2:00 44 30 48 30 47 30 47 30 50 30 49 5:00 9

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 9:50 9:50 9:50 126 74-132 1240 158 104-166 316 0-499 4/7
1.12 10:32 41 5:36 140 131-149 785 191 160-198 476 331-530 0/1
1.16 11:00 29 14:44 151 149-152 2224 126 100-188 243 96-531 1/0
1.28 11:47 46 6:14 150 145-154 935 175 100-186 464 123-595 1/1
1.31 12:16 29 16:28 153 149-156 2519 133 98-184 241 102-498 0/0
1.43 13:01 45 6:02 149 146-155 899 173 0-190 478 0-581 0/1
1.46 13:30 30 18:23 152 143-158 2795 124 96-178 232 89-513 0/0
1.58 14:17 46 6:12 144 141-149 893 181 100-188 473 100-564 1/1
1.61 14:46 29 17:11 150 148-152 2576 101 0-182 187 0-504 0/0
1.73 15:34 48 6:31 149 145-153 970 176 100-190 452 121-549 0/0
1.76 16:03 29 19:25 154 148-160 2990 125 98-178 204 96-497 0/0
1.88 16:52 49 6:38 148 144-153 983 173 98-184 424 98-523 0/1
1.90 18:51 1:59 2:16:33 131 110-154 17887 11 0-176 25 0-465 1/2
2.02 19:35 44 5:53 113 106-126 665 173 0-194 474 0-596 0/0
2.05 20:05 30 16:58 129 125-132 2189 118 0-186 232 0-527 0/0
2.17 20:53 48 6:29 129 125-137 837 171 0-190 449 0-552 0/1
2.20 21:22 29 19:50 137 132-139 2716 107 0-176 164 0-451 0/0
2.32 22:09 47 6:19 136 131-144 859 169 0-190 448 0-533 1/1
2.34 22:38 29 21:32 144 140-146 3100 119 88-182 197 76-510 1/1
2.47 23:25 48 6:24 135 130-140 864 170 0-188 438 0-549 1/1
2.50 23:55 30 16:29 143 139-144 2357 121 0-180 220 55-493 0/1
2.62 24:44 48 6:33 143 138-148 938 171 0-188 424 62-513 1/1
2.65 25:13 29 17:51 144 142-147 2572 129 100-184 206 97-493 0/0
2.77 26:01 49 6:37 147 142-152 972 179 102-188 450 102-511 1/0
3.13 31:00 4:59 14:01 131 116-152 1835 128 0-180 198 0-482 2/2
3.14 31:20 20 +3 43:01 129 129-130 5549 94 0-156 198 0-305 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 160 max Delete HR Trace

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 74.9 169 2.8 23:38 8:18
    Walk 19.2 99 0.3 6:03 19:09
    Still 5.8 - - 1:51 -
    Pause 0.1 - - 1 -

  • Power Distribution

    329W (596 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:45 7:02 45.97% More
    800m 3:45 7:32 50.02% More
    1km 4:45 7:38 51.44% More
    Mile 8:06 8:06 51.36% More
    5k 30:41 9:52 46.15% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:14 9:14 45.08
    5km 30:43 9:53 46.09
    5M 50:52 10:10 45.27
    10km 1:04:03 10:18 44.87
    10M 1:46:04 10:36 44.76
    Half 2:21:13 10:47 44.12
    20M 3:41:08 11:03 44.64
    Mara 4:54:26 11:14 44.71
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