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Fri 7th Mar 2025 at 5:41pm by Dust

Run > General
  • Time
    33:43
  • Miles
    4.20
  • Min/mi
    8:02
  • Pacing
    95.1%
  • WAVA
    57.11
  • Stride(cm)
    111
  • Cals
    391
  • Watts
    217
  • Cadence
    181
  • BPM
    146
  • %MHR
    76.7
  • B/mi
    1170
  • Asc(m)
    25
  • Surface
    Road

Notes & Comments

1) 1mi - 8:04(8:04/mi) 139/149bpm [1122b/mi] 86cal 207/W 7.43/8.64mph
2) 1mi - 7:58(7:58/mi) 146/150bpm [1162b/mi] 93cal 218/W 7.54/7.79mph
3) 1mi - 7:55(7:55/mi) 147/150bpm [1164b/mi] 93cal 220/W 7.58/8.02mph
4) 1mi - 7:59(7:59/mi) 150/153bpm [1196b/mi] 97cal 219/W 7.52/8.19mph
5) 0.2mi - 1:47(8:46/mi) 151/154bpm [1324b/mi] 22cal 221/W 6.84/7.91mph
8:04 7:58 7:55 7:59 1:47

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 1:03 1:03 8:25 117 93-130 985 177 174-180 205 191-222 167/2
0.25 2:03 1:00 8:01 134 130-136 1074 178 176-180 197 185-206 0/4
0.38 3:05 1:02 8:16 139 135-142 1150 178 176-180 208 202-211 0/1
0.50 4:12 1:07 8:55 142 140-144 1265 178 170-182 208 163-219 1/0
0.63 5:12 1:00 7:59 144 141-147 1150 181 180-184 215 150-251 3/0
0.75 6:07 55 7:22 147 145-149 1082 183 178-188 217 200-236 1/4
0.88 7:04 57 7:34 145 143-147 1097 183 180-186 221 203-230 0/3
1.00 8:05 1:01 8:06 145 143-148 1174 181 144-202 211 142-256 1/2
1.13 9:03 59 7:49 146 145-148 1141 183 180-186 220 202-242 3/2
1.25 10:04 1:01 8:09 147 145-149 1199 182 180-184 217 213-227 2/2
1.38 11:06 1:02 8:12 145 143-146 1189 182 180-184 215 200-233 1/1
1.50 12:05 59 7:53 146 143-148 1152 182 180-184 213 204-221 0/1
1.63 13:05 59 7:56 147 146-148 1166 182 180-188 219 213-237 2/1
1.75 14:03 59 7:49 148 147-150 1157 183 180-186 224 217-236 2/1
1.88 15:04 1:00 8:03 147 145-148 1182 183 180-186 218 213-237 2/2
2.00 16:02 59 7:51 145 144-146 1139 182 178-186 219 213-226 1/0
2.13 17:02 59 7:56 145 144-146 1150 182 180-186 217 215-236 1/2
2.25 18:03 1:01 8:07 147 146-148 1194 181 178-186 222 213-233 2/0
2.38 19:02 59 7:51 147 145-149 1155 181 178-186 214 206-230 0/3
2.50 19:58 56 7:31 146 144-146 1097 181 180-186 226 223-228 0/0
2.63 20:58 59 7:56 148 144-150 1173 181 176-186 230 218-239 3/1
2.75 21:55 58 7:42 150 149-150 1155 180 178-182 220 218-222 2/2
2.88 22:55 1:00 8:00 149 147-150 1192 180 176-182 217 208-221 0/2
3.00 23:57 1:02 8:16 146 144-148 1208 180 174-188 212 195-239 4/2
3.13 24:58 1:01 8:05 151 149-152 1220 182 176-184 228 204-256 2/1
3.25 26:02 1:04 8:35 151 150-153 1295 181 172-190 207 160-244 2/2
3.38 27:00 58 7:45 151 150-152 1170 180 178-190 220 184-252 2/1
3.50 27:58 57 7:40 150 148-152 1150 180 178-182 220 216-224 0/1
3.63 28:57 59 7:56 149 148-151 1181 179 176-182 219 217-223 1/1
3.75 29:58 1:01 8:07 148 146-150 1201 180 168-192 214 176-228 0/1
3.88 30:59 1:01 8:07 150 148-152 1218 182 180-186 218 197-225 1/1
4.00 31:56 57 7:33 148 146-152 1118 182 180-186 225 206-251 3/1
4.13 32:59 1:03 8:27 153 151-154 1293 181 178-186 234 206-251 3/0
4.20 33:43 44 9:22 148 146-151 1385 178 176-184 202 192-214 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    146 avge / 154 max Delete HR Trace

  • Cadence Distribution

    181 avge / 202 max Stride Length: 111cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 180 4.2 33:38 8:01
    Walk 0.2 148 0 4 13:25
    Still 0.0 - - 1 -

  • Power Distribution

    217W (256 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:51 7:26 43.46% More
    800m 3:49 7:41 49.01% More
    1km 4:49 7:45 51.12% More
    Mile 7:52 7:52 53.78% More
    5k 24:36 7:55 57.55% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:40 6:40 63.43
    5km 23:59 7:43 59.02
    5M 41:04 8:13 56.09
    10km 52:29 8:27 54.76
    10M 1:29:52 8:59 52.45
    Half 2:01:55 9:18 50.98
    20M 3:16:40 9:50 49.37
    Mara 4:26:50 10:11 48.60
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