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Wed 5th Mar 2025 at 7:14pm by Sir Noel Plum

Run > General
  • Time
    30:54
  • Miles
    3.90
  • Min/mi
    7:55
  • Pacing
    67.2%
  • WAVA
    61.07
  • Stride(cm)
    117
  • Cals
    282
  • Watts
    294
  • Cadence
    174
  • BPM
    118
  • %MHR
    63.8
  • B/mi
    935
  • Asc(m)
    7
  • Surface
    Road

Notes & Comments

1) 0.2km - 44(3:36/km) 75/90bpm [270b/km] 3cal 322/399W
2) 0.03km - 34(22:39/km) 93/95bpm [2106b/km] 3cal 60/372W
3) 0.19km - 41(3:40/km) 95/106bpm [348b/km] 4cal 316/423W
4) 0.06km - 33(9:55/km) 107/109bpm [1061b/km] 4cal 116/369W
5) 0.22km - 45(3:29/km) 99/108bpm [345b/km] 7cal 345/396W
6) 0.03km - 30(15:52/km) 108/110bpm [1714b/km] 4cal 115/370W
7) 0.18km - 38(3:24/km) 110/118bpm [375b/km] 5cal 360/412W
8) 0.06km - 33(8:45/km) 116/119bpm [1015b/km] 5cal 157/387W
9) 0.21km - 43(3:24/km) 117/122bpm [397b/km] 7cal 352/394W
10) 0.03km - 30(14:28/km) 120/122bpm [1736b/km] 4cal 83/377W
11) 0.19km - 39(3:19/km) 112/116bpm [372b/km] 6cal 368/423W
12) 0.06km - 32(8:48/km) 116/118bpm [1021b/km] 4cal 150/382W
13) 0.21km - 42(3:22/km) 112/115bpm [377b/km] 7cal 354/409W
14) 0.03km - 31(16:54/km) 113/116bpm [1910b/km] 4cal 92/374W
15) 0.2km - 40(3:23/km) 105/109bpm [355b/km] 5cal 318/422W
16) 0.06km - 31(9:21/km) 109/112bpm [1019b/km] 3cal 147/379W
17) 0.21km - 41(3:14/km) 98/106bpm [317b/km] 7cal 343/394W
18) 0.03km - 30(17:16/km) 109/112bpm [1881b/km] 4cal 107/382W
19) 0.19km - 38(3:24/km) 106/112bpm [360b/km] 4cal 310/414W
20) 0.06km - 32(8:41/km) 110/113bpm [955b/km] 4cal 164/378W
21) 0.21km - 43(3:26/km) 109/123bpm [375b/km] 8cal 340/399W
22) 0.02km - 32(22:33/km) 119/124bpm [2683b/km] 5cal 104/380W
23) 0.18km - 37(3:20/km) 105/110bpm [350b/km] 4cal 301/413W
24) 0.06km - 31(8:19/km) 112/116bpm [932b/km] 4cal 187/384W
25) 0.21km - 44(3:29/km) 121/125bpm [422b/km] 8cal 347/398W
26) 0.02km - 31(24:50/km) 122/124bpm [3030b/km] 4cal 33/360W
27) 0.19km - 39(3:22/km) 122/129bpm [411b/km] 6cal 328/419W
28) 0.06km - 32(8:57/km) 128/131bpm [1145b/km] 5cal 155/380W
29) 0.21km - 42(3:24/km) 118/125bpm [401b/km] 7cal 334/393W
30) 0.03km - 30(14:36/km) 116/118bpm [1693b/km] 4cal 99/344W
31) 0.18km - 37(3:25/km) 117/127bpm [399b/km] 5cal 333/399W
32) 0.06km - 33(8:36/km) 126/128bpm [1084b/km] 5cal 187/394W
33) 0.21km - 42(3:22/km) 123/125bpm [414b/km] 7cal 336/416W
34) 0.04km - 30(13:34/km) 123/125bpm [1669b/km] 5cal 138/408W
35) 0.18km - 37(3:23/km) 121/126bpm [410b/km] 6cal 336/406W
36) 0.06km - 32(8:11/km) 128/129bpm [1047b/km] 5cal 204/392W
37) 0.21km - 43(3:28/km) 123/126bpm [426b/km] 7cal 351/393W
38) 0.03km - 31(15:34/km) 123/125bpm [1914b/km] 5cal 115/364W
39) 0.19km - 38(3:20/km) 125/133bpm [416b/km] 6cal 327/428W
40) 0.06km - 34(8:46/km) 135/137bpm [1182b/km] 6cal 157/383W
41) 0.2km - 43(3:30/km) 131/136bpm [459b/km] 8cal 318/415W
42) 0.03km - 31(15:11/km) 130/131bpm [1973b/km] 5cal 89/368W
43) 0.19km - 38(3:25/km) 127/133bpm [434b/km] 6cal 330/417W
44) 0.06km - 31(8:51/km) 133/134bpm [1178b/km] 5cal 172/390W
45) 0.21km - 43(3:25/km) 138/142bpm [472b/km] 8cal 332/405W
46) 0.04km - 31(14:09/km) 141/144bpm [1995b/km] 6cal 91/368W
47) 0.19km - 38(3:23/km) 139/141bpm [471b/km] 8cal 318/420W
48) 0.06km - 34(9:18/km) 135/141bpm [1256b/km] 6cal 149/383W
49) 0.21km - 52(4:12/km) 136/141bpm [572b/km] 10cal 301/378W
50) 0.02km - 15(12:41/km) 141/143bpm [1788b/km] 3cal 110/275W
51) 0.19km - 53(4:46/km) 141/143bpm [673b/km] 11cal 262/338W
44 34 41 33 45 30 38 33 43 30 39 32 42 31 40 31 41 30 38 32 43 32 37 31 44 31 39 32 42 30 37 33 42 30 37 32 43 31 38 34 43 31 38 31 43 31 38 34 52 15 53

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 43 43 5:42 75 68-90 428 193 186-200 373 357-399 2/1
0.25 1:55 1:12 9:40 94 87-105 908 189 178-200 365 223-423 1/1
0.38 2:59 1:04 8:31 102 95-109 868 165 122-194 248 30-396 1/1
0.50 4:04 1:04 8:36 106 97-110 911 181 106-200 347 66-412 1/1
0.63 5:05 1:01 8:11 115 108-119 942 164 124-194 247 89-399 1/1
0.75 6:04 59 7:52 119 113-122 936 178 94-192 322 65-382 1/1
0.88 6:50 46 6:06 113 108-118 690 190 162-198 378 155-423 1/1
1.00 7:49 59 7:52 114 109-118 898 172 120-200 272 82-409 1/2
1.13 8:55 1:06 8:48 110 104-116 968 173 102-200 306 53-422 2/1
1.25 9:56 1:01 8:06 106 95-112 859 165 124-196 254 95-394 1/2
1.38 11:00 1:05 8:38 104 93-112 899 186 102-196 310 2-386 2/1
1.50 11:45 45 5:56 107 104-113 636 188 166-198 359 215-414 2/2
1.63 12:41 56 7:27 107 101-119 797 163 114-194 244 84-399 2/2
1.75 13:49 1:08 9:07 113 103-124 1030 177 100-200 291 63-413 1/1
1.88 14:49 59 7:56 113 106-121 896 170 114-192 259 86-398 2/2
2.00 15:57 1:08 9:05 121 116-125 1099 186 176-194 373 322-419 1/2
2.13 16:58 1:01 8:11 127 121-131 1038 164 120-192 258 85-400 2/1
2.25 17:41 43 5:40 117 115-122 663 188 176-194 355 135-393 2/2
2.38 18:42 1:02 8:15 116 110-127 957 175 82-200 304 45-399 2/2
2.50 19:43 1:01 8:04 124 121-128 1001 167 120-196 247 70-416 1/2
2.63 20:48 1:05 8:38 122 118-125 1052 169 94-194 294 52-408 2/1
2.75 21:47 59 7:54 125 119-129 987 161 112-192 273 83-400 1/2
2.88 22:53 1:06 8:47 123 121-125 1081 172 106-190 278 71-385 2/1
3.00 23:33 40 5:19 126 122-135 671 191 186-196 389 374-428 2/2
3.13 24:35 1:02 8:15 133 128-137 1098 165 118-190 252 25-415 1/2
3.25 25:41 1:06 8:50 128 124-131 1130 181 90-198 314 7-417 3/1
3.38 26:41 1:00 8:02 132 126-136 1061 164 120-194 260 89-405 1/2
3.50 27:47 1:06 8:47 140 136-144 1229 176 90-192 302 51-388 2/2
3.63 28:38 51 6:48 138 134-141 938 186 162-202 350 116-420 2/1
3.75 29:36 58 7:43 134 129-141 1035 161 80-190 260 59-378 2/2
3.88 30:43 1:08 9:00 141 139-143 1270 173 106-184 265 28-338 2/1
3.89 30:54 11 8:59 141 141-142 1266 174 172-176 267 256-284 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    118 avge / 144 max Delete HR Trace

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 77.9 186 3.6 24:04 6:44
    Walk 17.1 117 0.3 5:16 16:31
    Still 5.1 - - 1:34 -

  • Power Distribution

    294W (428 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:38 6:33 51.78% More
    800m 3:43 7:29 53.43% More
    1km 4:47 7:43 54.59% More
    Mile 7:35 7:35 59.44% More
    5k 24:16 7:49 61.68% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:18 7:18 61.71
    5km 24:17 7:49 61.62
    5M 40:13 8:03 60.69
    10km 50:38 8:09 60.20
    10M 1:23:50 8:23 59.72
    Half 1:51:37 8:31 59.20
    20M 2:54:48 8:44 59.14
    Mara 3:52:43 8:53 59.40

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