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Thu 23rd Jan 2025 at 5:31am by Dougrattray

Run > General
  • Time
    30:01
  • Miles
    3.25
  • Min/mi
    9:14
  • Pacing
    41.9%
  • WAVA
    48.76
  • Stride(cm)
    110
  • Cals
    451
  • Watts
    457
  • Cadence
    159
  • BPM
    136
  • %MHR
    76.8
  • B/mi
    1255
  • Asc(m)
    3
  • Surface
    Road

Notes & Comments

1) 0.5km - 2:50(5:39/km) 117/126bpm [662b/km] 38cal 441/560W
2) 0.5km - 2:57(5:54/km) 130/135bpm [767b/km] 45cal 447/527W
3) 0.5km - 2:48(5:35/km) 135/138bpm [754b/km] 44cal 469/508W
4) 0.5km - 2:57(5:54/km) 136/141bpm [803b/km] 45cal 446/496W
5) 0.5km - 2:56(5:52/km) 138/141bpm [810b/km] 45cal 455/486W
6) 0.1km - 33(5:47/km) 136/141bpm [788b/km] 8cal 425/520W
7) 0.07km - 15(3:28/km) 131/141bpm [454b/km] 3cal 687/797W
8) 0.32km - 2:01(6:12/km) 143/149bpm [887b/km] 31cal 448/718W
9) 0.08km - 16(3:36/km) 148/152bpm [534b/km] 5cal 571/653W
10) 0.34km - 2:00(5:56/km) 135/157bpm [801b/km] 29cal 454/618W
11) 0.08km - 17(3:39/km) 150/154bpm [547b/km] 5cal 635/730W
12) 0.33km - 2:01(6:10/km) 138/158bpm [850b/km] 30cal 446/738W
13) 0.08km - 16(3:27/km) 149/153bpm [515b/km] 5cal 607/715W
14) 0.33km - 2:01(6:09/km) 133/153bpm [818b/km] 28cal 435/662W
15) 0.09km - 19(3:41/km) 148/151bpm [544b/km] 6cal 596/661W
16) 0.5km - 2:58(5:56/km) 139/154bpm [826b/km] 44cal 442/658W
17) 0.43km - 2:36(6:00/km) 150/154bpm [900b/km] 40cal 450/481W
2:50 2:57 2:48 2:57 2:56 33 15 2:01 16 2:00 17 2:01 16 2:01 19 2:58 2:36

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.
0.31 2:50 2:50 9:06 117 80-130 1066 158 118-162 441 124-560 2/3
0.62 5:46 2:56 9:28 130 124-135 1232 158 144-162 448 151-527 2/3
0.93 8:33 2:47 9:02 135 131-138 1218 160 150-166 469 423-508 3/4
1.24 11:30 2:56 9:30 136 133-141 1293 159 156-162 446 416-496 4/1
1.55 14:25 2:55 9:26 138 135-141 1302 158 156-160 455 408-486 3/3
1.61 15:59 1:34 +1 26:33 135 119-141 3585 154 96-172 438 273-537 1/1
1.65 16:14 15 5:25 132 123-142 715 179 172-182 689 509-797 1/1
1.85 18:14 2:01 10:02 143 139-149 1434 156 150-180 447 374-718 3/2
1.90 18:30 16 5:40 149 142-152 844 179 178-180 571 389-653 2/2
2.11 21:53 3:23 +1 16:09 135 111-157 2181 156 96-180 456 251-618 2/2
2.16 22:08 16 5:34 150 146-154 835 180 172-188 635 442-730 1/0
2.36 25:01 2:53 +1 14:19 138 129-158 1975 156 98-182 449 331-738 2/2
2.40 25:18 17 5:41 149 142-153 848 176 160-178 608 394-715 1/1
2.61 29:07 3:50 +1 18:56 133 114-153 2518 155 98-178 439 270-662 3/3
2.66 29:26 19 5:55 148 144-151 876 174 168-178 596 417-661 1/1
2.97 34:14 4:48 +1 15:31 139 115-154 2157 159 110-174 445 247-658 2/3
3.24 36:49 2:35 +1 9:41 150 146-154 1452 158 156-160 450 411-481 2/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 158 max Delete HR Trace

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 81.1 158 3.2 29:57 9:14
    Walk 18.9 106 0 6:59 14:59:05

  • Power Distribution

    457W (797 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 22 5:47 48.86% More
    200m 56 7:29 40.64% More
    400m 2:12 8:52 35.93% More
    800m 4:30 9:04 40.81% More
    1km 5:40 9:08 42.30% More
    Mile 9:13 9:13 44.47% More
    5k 35:32 11:26 39.24% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:36 8:36 47.68
    5km 28:37 9:13 48.72
    5M 47:23 9:29 47.83
    10km 59:40 9:36 47.39
    10M 1:38:48 9:53 47.26
    Half 2:11:33 10:03 46.58
    20M 3:26:00 10:18 47.13
    Mara 4:34:16 10:28 47.21
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