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Thu 6th Mar 2025 at 5:22pm by Dave A

Run > Tempo
  • Time
    31:58
  • Miles
    4.00
  • Min/mi
    8:00
  • Pacing
    81.3%
  • WAVA
    56.41
  • Stride(cm)
    109
  • Cals
    396
  • Cadence
    185
  • BPM
    159
  • %MHR
    81.4
  • B/mi
    1268
  • Asc(m)
    27
  • Surface
    Road

Notes & Comments

1) 1mi - 10:13(10:13/mi) 134/147bpm [1368b/mi] 100cal
2) 1mi - 7:21(7:21/mi) 162/173bpm [1190b/mi] 101cal
3) 1mi - 7:21(7:21/mi) 173/178bpm [1272b/mi] 99cal
4) 1mi - 7:02(7:02/mi) 176/182bpm [1238b/mi] 96cal
5) 0mi - 1(3:45/mi) 180/180bpm [676b/mi]
10:13 7:21 7:21 7:02 1

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.13 1:24 1:24 11:15 120 92-137 1350 180 176-184 0/0
0.25 2:45 1:21 10:44 135 132-138 1449 179 176-180 2/0
0.38 4:08 1:23 11:07 134 129-137 1491 179 178-180 1/0
0.50 5:20 1:12 9:33 118 111-130 1128 179 176-182 0/0
0.63 6:37 1:17 10:14 131 119-138 1340 180 178-182 0/2
0.75 7:56 1:19 10:32 143 139-145 1506 180 178-184 0/2
0.88 9:07 1:11 9:29 144 141-146 1364 181 180-182 3/0
1.00 10:13 1:06 8:51 146 145-146 1292 181 180-184 3/0
1.13 11:15 1:01 8:11 147 144-151 1203 185 184-188 3/0
1.25 12:12 57 7:39 156 152-163 1192 187 184-188 2/1
1.38 13:10 58 7:43 162 160-164 1251 187 184-188 1/0
1.50 14:04 54 7:10 162 160-165 1162 188 186-190 2/0
1.63 14:59 55 7:24 168 166-170 1243 187 184-190 2/0
1.75 15:50 51 6:51 170 167-173 1165 188 186-190 1/1
1.88 16:44 53 7:05 169 167-171 1197 188 184-190 1/0
2.00 17:34 51 6:44 170 168-171 1146 186 184-188 1/0
2.13 18:37 1:03 8:21 171 169-171 1427 186 184-190 0/1
2.25 19:32 55 7:23 170 169-171 1256 188 188-190 0/3
2.38 20:24 52 6:55 171 168-173 1184 188 186-190 2/0
2.50 21:20 56 7:26 174 172-177 1292 187 186-190 0/1
2.63 22:16 56 7:27 173 170-177 1288 187 186-188 1/1
2.75 23:08 53 7:02 171 168-174 1202 189 188-190 1/1
2.88 24:02 54 7:12 174 171-176 1252 189 188-192 0/2
3.00 24:55 53 7:04 177 174-178 1250 190 188-194 0/2
3.13 25:49 53 7:06 175 174-178 1243 189 186-190 0/1
3.25 26:41 52 6:58 175 172-178 1219 188 186-190 0/2
3.38 27:33 52 6:57 170 167-172 1180 187 184-188 0/4
3.50 28:26 53 7:03 174 172-178 1228 190 188-194 0/4
3.63 29:22 56 7:27 180 178-182 1342 190 188-194 4/0
3.75 30:15 53 7:05 177 174-180 1254 190 188-192 1/1
3.88 31:07 52 6:57 177 174-179 1230 188 186-190 1/2
4.00 31:57 50 6:42 178 176-180 1193 188 186-190 2/4
4.00 31:59 2 6:25 180 180-180 1154 190 190-190 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    159 avge / 182 max Delete HR Trace

  • Cadence Distribution

    185 avge / 194 max Stride Length: 109cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:40 6:44 47.28% More
    800m 3:29 7:00 52.87% More
    1km 4:22 7:01 55.41% More
    Mile 7:02 7:02 59.14% More
    5k 22:39 7:17 61.54% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:21 7:21 56.54
    5km 24:27 7:52 57.01
    5M 40:30 8:06 55.98
    10km 50:59 8:12 55.46
    10M 1:24:26 8:27 54.90
    Half 1:52:25 8:35 54.37
    20M 2:56:02 8:48 54.21
    Mara 3:54:23 8:57 54.37
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