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Fri 7th Mar 2025 at 6:49am by squirey

Run > General
  • Time
    32:56
  • Miles
    3.62
  • Min/mi
    9:06
  • Pacing
    54.2%
  • WAVA
    54.93
  • Stride(cm)
    94
  • Cals
    426
  • Watts
    316
  • Cadence
    187
  • BPM
    141
  • %MHR
    82.6
  • B/mi
    1285
  • Asc(m)
    22
  • Surface
    Road

Notes & Comments

1) 1mi - 9:20(9:20/mi) 129/149bpm [1204b/mi] 112cal 287/370W
2) 1mi - 8:34(8:34/mi) 140/153bpm [1198b/mi] 112cal 333/447W
3) 1mi - 9:16(9:16/mi) 149/158bpm [1380b/mi] 124cal 277/403W
4) 0.62mi - 5:47(9:21/mi) 152/159bpm [1421b/mi] 78cal 314/452W
9:20 8:34 9:16 5:47

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 1:14 1:14 9:52 108 80-127 1065 179 114-194 293 99-352 2/2
0.25 2:44 1:30 +14 11:59 128 123-131 1533 184 180-188 281 153-322 2/2
0.38 5:27 2:43 +1:33 21:45 119 103-132 2588 180 96-192 295 4-370 1/4
0.50 6:36 1:09 9:12 140 130-149 1289 188 186-190 307 289-335 2/2
0.63 7:44 1:08 9:04 139 137-143 1261 187 184-190 326 315-346 1/1
0.75 9:13 1:29 +19 11:50 134 130-141 1587 187 184-190 311 295-349 2/2
0.88 10:19 1:06 8:52 140 133-146 1241 188 182-194 310 295-324 2/1
1.00 11:47 1:28 +22 11:41 126 122-139 1471 186 180-194 323 103-362 3/1
1.13 12:54 1:07 8:55 140 138-143 1248 190 186-194 339 329-352 1/3
1.25 14:48 1:54 +42 15:12 124 109-147 1885 184 104-190 370 5-447 9/0
1.38 15:53 1:05 8:40 147 144-149 1275 189 186-196 327 306-341 0/3
1.50 16:54 1:02 8:13 141 140-144 1158 188 182-192 328 294-356 1/4
1.63 18:55 2:01 +56 16:07 131 120-140 2110 183 112-194 299 101-348 0/5
1.75 19:57 1:02 8:15 138 128-147 1138 191 188-196 327 313-336 1/1
1.88 21:00 1:03 8:22 151 147-153 1262 191 188-194 339 330-347 0/0
2.00 21:58 59 7:50 149 144-152 1168 193 188-198 338 327-358 1/1
2.13 23:03 1:04 8:34 155 153-157 1327 194 178-200 333 212-403 0/0
2.25 24:15 1:12 9:37 155 153-158 1491 192 180-200 326 164-397 1/0
2.38 25:33 1:18 10:22 152 149-153 1575 188 138-196 315 141-394 1/1
2.50 26:40 1:07 8:59 152 148-156 1366 191 174-202 317 220-401 1/1
2.63 27:58 1:18 +7 10:21 154 151-158 1594 188 90-196 284 15-362 1/0
2.75 30:47 2:50 +1:37 22:38 130 125-154 2942 180 104-192 260 4-370 2/1
2.88 32:10 1:23 +16 11:04 141 123-150 1559 186 92-196 297 63-315 1/1
3.00 33:15 1:05 8:39 152 144-158 1314 191 186-196 321 304-335 1/1
3.13 34:18 1:03 8:21 157 155-159 1311 192 186-196 322 305-333 2/1
3.25 35:25 1:07 8:55 158 156-159 1410 189 184-194 333 318-366 2/1
3.38 36:33 1:09 9:10 156 153-157 1429 187 184-192 313 298-331 2/1
3.50 39:07 2:34 +1:19 20:30 140 120-155 2869 186 122-194 300 79-360 3/2
3.62 40:23 1:16 10:44 150 138-158 1609 180 148-190 346 93-452 6/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 159 max Delete HR Trace

  • Cadence Distribution

    187 avge / 202 max Stride Length: 94cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 80.2 188 3.6 31:41 9:52
    Walk 11.2 106 0 4:57 1:59:49
    Still 0.4 - - 10 -
    Pause 8.2 - - 3:35 -

  • Power Distribution

    316W (452 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:58 7:56 43.84% More
    800m 4:02 8:08 50.82% More
    1km 5:13 8:23 51.96% More
    Mile 9:00 9:00 52.00% More
    5k 32:24 10:26 47.74% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:25 8:25 55.59
    5km 28:00 9:01 55.25
    5M 46:23 9:17 54.48
    10km 58:24 9:24 54.07
    10M 1:36:42 9:40 53.68
    Half 2:08:44 9:50 53.25
    20M 3:21:36 10:05 53.25
    Mara 4:28:25 10:15 53.51
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