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Sat 1st Mar 2025 at 9:00am by Dick Spandex

Run > General
  • Time
    22:58
  • Miles
    3.12
  • Min/mi
    7:22
  • Pacing
    95.4%
  • WAVA
    67.21
  • Stride(cm)
    127
  • Cals
    289
  • Watts
    404
  • Cadence
    173
  • BPM
    118
  • %MHR
    63.3
  • B/mi
    866
  • Asc(m)
    17
  • Surface
    Road

Notes & Comments

1) 3.12mi - 22:58(7:21/mi) 118/130bpm [868b/mi] 289cal 402/503W
22:58

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 54 54 7:15 89 69-104 645 176 172-180 448 424-503 2/0
0.25 1:49 55 7:20 110 105-112 807 172 168-176 434 421-476 2/0
0.38 2:48 59 7:49 113 112-114 882 169 166-172 403 387-425 1/0
0.50 3:43 55 7:18 112 109-114 818 173 170-176 380 352-428 1/3
0.63 4:41 58 7:42 115 109-120 886 173 170-176 412 390-456 3/0
0.75 5:39 58 7:47 120 119-121 935 172 168-176 384 366-424 2/0
0.88 6:35 56 7:32 117 116-119 881 171 168-176 379 371-391 1/2
1.00 7:29 54 7:11 117 116-118 841 173 170-178 382 368-398 0/1
1.13 8:22 53 7:03 120 118-122 845 174 172-176 397 383-428 0/2
1.25 9:14 52 6:53 118 117-120 811 175 172-176 429 424-434 0/1
1.38 10:05 52 6:53 117 116-118 805 175 172-178 421 399-448 0/1
1.50 10:57 52 6:53 117 117-118 805 175 172-178 429 420-439 0/2
1.63 11:54 57 7:37 117 116-118 892 174 170-176 418 408-429 2/0
1.75 12:51 57 7:37 118 117-119 899 171 168-174 398 391-414 1/0
1.88 13:49 58 7:41 118 117-119 907 169 168-172 397 384-423 1/0
2.00 14:45 56 7:32 117 116-117 881 172 168-176 375 349-399 1/2
2.13 15:44 59 7:51 118 117-120 926 172 168-174 405 380-436 3/0
2.25 16:41 57 7:36 122 119-124 928 171 168-174 392 377-403 2/1
2.38 17:37 55 7:23 123 121-124 908 173 170-176 380 373-389 1/2
2.50 18:31 54 7:14 120 119-121 869 173 170-176 387 377-401 0/1
2.63 19:25 54 7:16 119 118-121 864 173 170-174 399 378-443 0/2
2.75 20:17 52 6:55 126 121-128 872 175 174-176 418 409-435 0/1
2.88 21:10 53 7:05 126 124-127 893 174 172-176 415 395-442 1/2
3.00 22:03 53 7:02 125 124-127 880 174 172-176 409 399-419 0/2
3.12 22:58 55 7:24 128 126-130 946 174 170-176 421 408-436 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    118 avge / 130 max Delete HR Trace

  • Power Distribution

    404W (503 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:41 6:47 50.96% More
    800m 3:26 6:54 59.44% More
    1km 4:19 6:57 62.11% More
    Mile 7:11 7:11 64.48% More
    5k 22:48 7:20 67.26% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:30 6:30 71.29
    5km 22:52 7:22 67.09
    5M 38:46 7:45 64.61
    10km 49:20 7:56 63.43
    10M 1:23:40 8:22 61.47
    Half 1:52:55 8:37 60.15
    20M 3:00:36 9:02 58.88
    Mara 4:03:44 9:18 58.36
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