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Mon 3rd Mar 2025 at 10:57am by northernslowcoach

Run > General
  • Time
    41:30
  • Miles
    3.12
  • Min/mi
    13:18
  • Pacing
    22.6%
  • WAVA
    41.08
  • Stride(cm)
    73
  • Cals
    367
  • Watts
    229
  • Cadence
    166
  • BPM
    145
  • %MHR
    84.7
  • B/mi
    1926
  • Asc(m)
    54
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

A tired run home from boot camp - stopped off for milk

1) 1mi - 13:46(13:46/mi) 133/153bpm [1831b/mi] 118cal 184/305W
2) 1mi - 12:09(12:09/mi) 145/152bpm [1761b/mi] 107cal 211/277W
3) 1mi - 14:05(14:05/mi) 156/165bpm [2196b/mi] 129cal 233/317W
4) 0.12mi - 1:31(12:11/mi) 151/156bpm [1839b/mi] 13cal 227/261W
13:46 12:09 14:05 1:31
Autumnleaves
Well done 👏
Rosehip
well done :)

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 3:41 3:41 29:25 112 63-140 3295 168 118-174 249 98-275 2/1
0.25 5:10 1:29 11:52 136 118-145 1613 156 86-174 232 119-286 2/1
0.38 6:30 1:20 10:40 139 133-146 1482 170 162-172 220 204-235 2/2
0.50 12:41 6:11 +4:40 49:30 140 107-151 6930 166 136-174 226 172-305 0/9
0.63 14:02 1:21 10:50 141 120-151 1527 171 166-176 244 211-275 1/7
0.75 15:30 1:28 11:43 143 137-153 1676 161 134-174 206 78-245 1/6
0.88 16:57 1:27 11:35 145 141-147 1680 171 134-176 240 195-252 0/7
1.00 18:25 1:28 11:47 142 136-151 1674 166 134-176 216 161-239 0/5
1.13 19:59 1:34 12:29 147 136-152 1836 163 132-176 220 158-249 0/4
1.25 21:21 1:22 10:58 143 139-148 1568 173 170-174 228 210-244 0/7
1.38 22:53 1:32 12:14 141 134-150 1725 161 134-174 201 82-242 0/9
1.50 24:22 1:29 11:56 146 136-152 1741 171 132-176 234 205-250 1/3
1.63 25:55 1:33 12:20 142 135-150 1752 163 130-176 214 154-238 0/4
1.75 27:27 1:32 12:16 147 138-151 1802 167 124-174 216 133-229 0/6
1.88 28:53 1:26 11:26 145 138-150 1657 172 168-176 222 208-228 0/4
2.00 30:34 1:41 13:31 144 139-150 1947 163 130-176 222 160-277 6/0
2.13 32:23 1:49 14:30 158 148-161 2291 160 126-174 240 166-297 8/0
2.25 33:58 1:36 12:44 156 148-160 1987 174 172-176 246 215-276 3/2
2.38 35:37 1:38 13:06 151 146-156 1979 163 130-176 229 191-260 2/4
2.50 37:21 1:44 13:52 153 148-156 2123 160 124-176 225 174-266 7/0
2.63 39:04 1:44 13:48 158 147-165 2181 172 170-174 252 199-310 6/6
2.75 41:02 1:58 15:42 153 142-163 2402 164 130-174 227 142-268 10/0
2.88 42:55 1:53 15:08 160 153-164 2420 155 120-174 244 160-317 10/0
3.00 44:39 1:43 13:47 159 153-161 2190 170 128-176 227 169-261 3/1
3.12 46:10 1:31 12:16 151 146-156 1853 173 130-176 237 158-261 2/2

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    145 avge / 165 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    24 3.4% 14:20
    15 3.3% 13:52
    13 4.7% 14:52

  • Cadence Distribution

    166 avge / 176 max Stride Length: 73cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 72.5 172 2.7 32:12 13:28
    Walk 13.3 130 0.4 6:46 17:33
    Still 5.0 - - 2:32 -
    Pause 9.2 - - 4:40 -

  • Power Distribution

    229W (317 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:47 11:11 36.19% More
    800m 5:42 11:28 39.12% More
    1km 7:12 11:36 40.21% More
    Mile 11:38 11:38 42.17% More
    5k 45:56 14:47 36.89% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:52 11:52 41.33
    5km 41:18 13:18 41.02
    5M 1:09:43 13:57 39.34
    10km 1:28:33 14:15 38.56
    10M 2:29:27 14:57 37.73
    Half 3:21:08 15:21 37.14
    20M 5:20:20 16:01 35.91
    Mara 7:11:08 16:27 34.94
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