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Tue 28th Jan 2025 at 6:30pm by Martin James

Run > General
  • Time
    38:46
  • Miles
    4.71
  • Min/mi
    8:14
  • Pacing
    26.6%
  • WAVA
    56.83
  • Stride(cm)
    122
  • Cals
    567
  • Watts
    423
  • Cadence
    160
  • BPM
    136
  • %MHR
    74.1
  • B/mi
    1122
  • Asc(m)
    35
  • Surface
    Road

Notes & Comments

1) 0.94mi - 6:00(6:24/mi) 143/153bpm [915b/mi] 102cal 488/634W
2) 0.04mi - 2:01(48:33/mi) 102/151bpm [4953b/mi] 15cal 51/450W
3) 0.94mi - 6:01(6:23/mi) 139/154bpm [887b/mi] 102cal 485/692W
4) 0.04mi - 2:06(53:08/mi) 106/144bpm [5632b/mi] 13cal 49/454W
5) 0.49mi - 3:01(6:08/mi) 147/155bpm [902b/mi] 51cal 501/654W
6) 0.02mi - 1:27(1:00:48/mi) 121/154bpm [7357b/mi] 14cal 57/491W
7) 0.49mi - 3:01(6:06/mi) 148/157bpm [903b/mi] 52cal 501/751W
8) 0.03mi - 1:30(47:14/mi) 118/157bpm [5573b/mi] 14cal 59/530W
9) 0.49mi - 3:00(6:07/mi) 149/158bpm [912b/mi] 51cal 499/707W
10) 0.04mi - 1:30(41:17/mi) 119/156bpm [4913b/mi] 12cal 73/460W
11) 0.26mi - 1:30(5:44/mi) 144/159bpm [825b/mi] 24cal 526/744W
12) 0.04mi - 1:00(26:08/mi) 130/157bpm [3397b/mi] 12cal 105/497W
13) 0.27mi - 1:31(5:40/mi) 147/160bpm [833b/mi] 27cal 523/739W
14) 0.04mi - 1:00(25:44/mi) 132/160bpm [3396b/mi] 12cal 111/509W
15) 0.26mi - 1:30(5:46/mi) 147/159bpm [848b/mi] 26cal 522/716W
16) 0.03mi - 1:00(28:45/mi) 132/159bpm [3794b/mi] 12cal 104/559W
17) 0.27mi - 1:31(5:30/mi) 149/164bpm [821b/mi] 26cal 529/737W
18) 0.01mi - 5(15:29/mi) 161/162bpm [2493b/mi] 2cal 525/539W
6:00 2:01 6:01 2:06 3:01 1:27 3:01 1:30 3:00 1:30 1:30 1:00 1:31 1:00 1:30 1:00 1:31 5

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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.
0.94 5:59 5:59 6:23 143 80-153 913 172 102-184 488 17-634 13/9
0.98 8:01 2:01 50:02 101 80-151 5054 55 0-242 51 0-450 1/4
1.92 14:00 5:59 6:22 139 72-154 885 172 102-192 486 99-692 12/12
1.96 16:05 2:05 54:41 106 84-144 5796 47 0-172 50 0-454 1/7
2.45 19:06 3:00 6:07 147 101-155 900 173 158-182 501 196-654 9/6
2.47 20:33 1:27 1:05:24 121 94-154 7913 48 0-180 58 0-491 1/3
2.96 23:31 2:58 6:03 148 99-157 896 174 168-194 504 146-751 8/6
2.99 25:02 1:30 49:57 118 92-157 5894 52 0-172 58 0-530 1/3
3.48 28:01 2:59 6:06 149 97-158 908 173 134-194 501 61-707 7/5
3.52 29:31 1:30 42:51 119 93-156 5100 67 0-172 72 0-460 2/2
3.78 31:00 1:29 5:40 144 94-159 816 177 96-194 526 58-744 4/3
3.82 32:01 1:01 27:17 130 101-157 3546 100 0-172 104 0-497 1/1
4.08 33:31 1:30 5:39 147 100-160 830 177 94-194 522 70-739 3/2
4.12 34:31 1:00 26:24 131 103-160 3459 106 80-174 110 26-509 1/1
4.38 36:01 1:29 5:42 147 105-159 838 175 84-188 521 58-716 3/3
4.42 37:01 1:00 29:46 132 106-159 3929 95 0-172 103 0-559 1/2
4.69 38:30 1:29 5:28 150 106-164 820 180 106-192 534 57-737 3/2
4.69 38:35 5 +1 22:42 161 160-162 3653 168 162-172 525 500-539 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 164 max Delete HR Trace

  • Cadence Distribution

    160 avge / 242 max Stride Length: 122cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 73.7 173 4.5 28:34 6:19
    Walk 15.2 96 0.2 5:54 30:25
    Still 11.0 - - 4:17 -

  • Power Distribution

    423W (751 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:19 5:19 61.61% More
    800m 3:01 6:04 63.23% More
    1km 3:55 6:19 63.27% More
    Mile 7:24 7:24 57.13% More
    5k 25:32 8:13 56.32% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:14 7:14 58.43
    5km 24:42 7:57 58.22
    5M 41:22 8:16 56.57
    10km 52:21 8:25 55.81
    10M 1:27:40 8:46 55.07
    Half 1:57:29 8:58 53.94
    20M 3:05:50 9:18 54.04
    Mara 4:09:01 9:30 53.77
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