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Wed 5th Mar 2025 at 7:01am by squirey

Run > General
  • Time
    32:42
  • Miles
    3.58
  • Min/mi
    9:08
  • Pacing
    29.9%
  • WAVA
    54.74
  • Stride(cm)
    94
  • Cals
    403
  • Watts
    307
  • Cadence
    188
  • BPM
    133
  • %MHR
    78
  • B/mi
    1218
  • Asc(m)
    21
  • Surface
    Road

Notes & Comments

1) 1mi - 9:21(9:21/mi) 122/147bpm [1141b/mi] 104cal 266/357W
2) 1mi - 8:42(8:42/mi) 134/146bpm [1166b/mi] 111cal 325/459W
3) 1mi - 9:20(9:20/mi) 135/152bpm [1260b/mi] 113cal 276/375W
4) 0.58mi - 5:19(9:09/mi) 151/160bpm [1383b/mi] 75cal 321/421W
9:21 8:42 9:20 5:19

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 1:11 1:11 9:28 101 66-129 955 188 110-222 277 110-317 1/2
0.25 3:49 2:38 +1:25 21:05 115 100-131 2425 180 114-192 266 100-320 1/4
0.38 5:41 1:52 +42 14:54 117 110-125 1743 187 110-194 272 1-322 1/3
0.50 7:02 1:21 +8 10:51 121 111-132 1314 189 182-192 286 149-322 1/2
0.63 8:23 1:20 +12 10:42 133 128-138 1424 190 188-192 294 8-328 1/2
0.75 9:30 1:07 8:59 139 134-145 1249 190 186-196 302 289-311 1/1
0.88 10:53 1:23 +14 11:04 136 130-147 1505 186 88-194 289 54-347 2/2
1.00 13:50 2:57 +1:49 23:38 117 99-134 2766 190 178-196 306 135-357 4/3
1.13 15:37 1:46 +38 14:10 132 111-138 1870 186 112-196 312 82-351 0/2
1.25 16:47 1:10 9:20 129 112-143 1205 188 184-192 369 299-459 8/0
1.38 17:53 1:06 8:50 141 138-144 1247 189 186-194 311 288-322 1/3
1.50 18:56 1:03 8:27 138 136-141 1165 190 186-192 310 281-334 1/5
1.63 21:03 2:06 +1:03 16:51 116 99-140 1954 192 184-200 310 203-348 1/4
1.75 22:06 1:04 8:31 132 112-141 1125 190 188-192 331 325-341 0/0
1.88 23:11 1:04 8:33 142 141-144 1215 191 186-194 332 321-341 1/1
2.00 24:14 1:03 8:25 141 134-146 1186 192 188-196 331 312-350 1/2
2.13 25:30 1:16 10:10 146 142-149 1483 192 186-194 311 207-358 1/0
2.25 26:46 1:16 10:11 145 141-148 1477 185 118-196 288 133-375 1/1
2.38 27:55 1:09 9:09 147 146-148 1346 189 164-192 299 106-336 2/1
2.50 32:15 4:20 +3:16 34:42 121 89-149 4199 188 104-198 315 85-361 1/1
2.63 34:33 2:18 +1:05 18:22 115 102-136 2112 189 178-204 296 2-358 2/1
2.75 35:54 1:21 +11 10:48 128 112-138 1383 191 184-194 293 3-353 1/1
2.88 37:37 1:43 +35 13:41 135 127-152 1848 184 96-196 301 75-347 2/1
3.00 38:41 1:05 8:38 144 133-149 1242 191 188-192 314 290-330 2/2
3.13 39:45 1:03 8:27 151 149-152 1277 193 190-196 327 320-330 1/1
3.25 40:55 1:10 9:23 151 149-155 1417 190 186-194 323 276-354 3/2
3.38 42:06 1:11 9:24 147 146-149 1382 188 182-192 276 253-292 1/2
3.50 43:21 1:15 9:59 150 147-153 1498 182 150-194 347 293-416 8/0
3.58 44:01 40 8:23 156 152-160 1307 189 184-192 334 295-421 1/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 160 max Delete HR Trace

  • Cadence Distribution

    188 avge / 222 max Stride Length: 94cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 73.9 189 3.5 31:05 10:20
    Walk 14.6 108 0 7:14 3:49:33
    Still 0.2 - - 7 -
    Pause 11.2 - - 5:34 -

  • Power Distribution

    307W (459 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:05 8:24 41.38% More
    800m 4:14 8:30 48.59% More
    1km 5:33 8:56 48.78% More
    Mile 9:51 9:51 47.52% More
    5k 37:12 11:58 41.59% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:28 8:28 55.26
    5km 28:08 9:03 54.99
    5M 46:36 9:19 54.23
    10km 58:40 9:26 53.82
    10M 1:37:09 9:43 53.43
    Half 2:09:21 9:52 52.99
    20M 3:22:33 10:08 53.00
    Mara 4:29:40 10:18 53.26
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