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Mon 3rd Mar 2025 at 7:41am by Dick Spandex

Run > General
  • Time
    40:17
  • Miles
    4.19
  • Min/mi
    9:37
  • Pacing
    66.7%
  • WAVA
    51.75
  • Stride(cm)
    102
  • Cals
    518
  • Watts
    333
  • Cadence
    165
  • BPM
    128
  • %MHR
    68.7
  • B/mi
    1229
  • Asc(m)
    29
  • Surface
    Road

Notes & Comments

1) 4.19mi - 40:17(9:37/mi) 128/141bpm [1230b/mi] 518cal 314/434W
40:17

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 1:35 1:35 +12 12:43 103 74-118 1310 154 100-168 314 122-383 3/0
0.25 3:04 1:29 +11 11:51 116 107-124 1375 162 160-164 346 327-372 3/0
0.38 6:06 3:02 +1:42 24:15 110 102-119 2668 162 150-166 338 90-423 2/0
0.50 7:45 1:39 13:12 111 106-119 1465 162 100-170 322 80-392 1/1
0.63 8:51 1:06 8:45 123 118-128 1076 169 150-172 360 277-393 1/1
0.75 9:58 1:07 8:55 130 128-132 1159 166 162-168 375 323-399 1/1
0.88 11:06 1:09 9:10 135 131-138 1237 164 162-168 377 359-391 2/0
1.00 12:15 1:08 9:07 132 131-134 1202 165 164-168 355 343-366 2/0
1.13 13:24 1:09 9:13 132 129-133 1217 165 162-168 362 341-394 2/0
1.25 14:32 1:08 9:04 129 127-131 1170 165 162-168 352 345-362 1/0
1.38 15:40 1:08 9:04 131 130-132 1188 165 162-168 354 328-375 1/1
1.50 16:50 1:10 9:21 131 130-132 1224 166 160-170 350 276-416 1/2
1.63 17:54 1:04 8:34 135 131-137 1157 166 162-168 347 338-354 1/1
1.75 19:07 1:13 9:44 137 134-139 1333 166 164-168 353 343-409 1/1
1.88 20:19 1:12 9:37 131 127-135 1259 167 160-170 335 309-387 1/1
2.00 21:24 1:05 8:41 127 126-129 1103 165 164-168 314 308-327 0/4
2.13 22:39 1:15 +6 9:58 129 125-134 1287 164 162-166 329 310-383 1/1
2.25 23:47 1:07 8:58 128 126-129 1148 164 162-166 316 300-332 0/2
2.38 24:54 1:08 9:03 130 127-131 1177 163 160-166 311 293-322 0/3
2.50 26:04 1:10 9:18 124 121-128 1154 162 160-164 297 288-344 3/4
2.63 27:18 1:14 9:52 134 127-139 1323 162 160-168 338 268-434 2/1
2.75 28:27 1:09 9:09 130 127-134 1190 165 162-168 319 285-364 3/1
2.88 29:49 1:22 10:57 130 121-137 1423 165 160-176 302 117-365 1/7
3.00 30:55 1:06 8:51 125 121-131 1107 166 164-168 311 260-322 0/2
3.13 32:00 1:05 8:38 133 131-136 1148 167 164-172 333 314-362 1/1
3.25 33:27 1:26 11:32 137 133-140 1579 166 164-170 354 310-384 3/0
3.38 34:38 1:12 9:34 131 130-133 1254 165 160-168 317 89-409 1/3
3.50 35:46 1:08 9:04 131 128-135 1187 164 162-166 315 288-351 1/1
3.63 37:07 1:21 10:48 137 132-141 1478 166 158-172 323 126-398 5/0
3.75 38:35 1:27 +11 11:39 133 129-141 1549 165 160-170 334 280-390 2/1
3.88 39:46 1:11 9:30 129 128-131 1226 165 156-172 296 264-334 1/2
4.00 40:50 1:04 8:30 128 127-129 1087 167 164-170 312 296-327 0/5
4.13 42:03 1:13 9:46 129 126-131 1261 168 158-174 321 294-376 1/2
4.19 42:39 36 9:19 130 128-134 1211 164 164-168 357 302-395 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    128 avge / 141 max Delete HR Trace

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 92.5 164 4.2 39:18 9:59
    Walk 0.7 106 0 18 21:23
    Still 1.5 - - 42 -
    Pause 5.3 - - 2:22 -

  • Power Distribution

    333W (434 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:08 8:35 40.28% More
    800m 4:27 8:56 45.87% More
    1km 5:34 8:58 48.16% More
    Mile 9:00 9:00 51.47% More
    5k 29:08 9:23 52.66% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:13 8:13 56.40
    5km 28:54 9:18 53.08
    5M 49:01 9:48 51.10
    10km 1:02:23 10:02 50.16
    10M 1:45:48 10:35 48.61
    Half 2:22:46 10:54 47.57
    20M 3:48:21 11:25 46.56
    Mara 5:08:10 11:46 46.16
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