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Mon 10th Mar 2025 at 7:45am by squirey

Run > General
  • Time
    33:11
  • Miles
    3.64
  • Min/mi
    9:07
  • Pacing
    53.6%
  • WAVA
    54.90
  • Stride(cm)
    95
  • Cals
    418
  • Watts
    306
  • Cadence
    187
  • BPM
    138
  • %MHR
    80.8
  • B/mi
    1260
  • Asc(m)
    18
  • Surface
    Road

Notes & Comments

1) 1mi - 9:12(9:12/mi) 126/153bpm [1160b/mi] 107cal 268/349W
2) 1mi - 8:34(8:34/mi) 144/160bpm [1233b/mi] 114cal 322/443W
3) 1mi - 9:30(9:30/mi) 141/150bpm [1339b/mi] 118cal 275/386W
4) 0.64mi - 5:55(9:12/mi) 145/158bpm [1334b/mi] 79cal 316/456W
9:12 8:34 9:30 5:55

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 1:13 1:13 9:46 109 81-129 1064 181 118-188 259 120-299 1/2
0.25 2:50 1:37 +28 12:53 115 107-130 1482 183 174-186 265 205-305 1/3
0.38 5:42 2:52 +1:46 22:57 105 91-123 2409 181 108-198 256 75-321 1/4
0.50 7:05 1:23 +12 11:03 126 122-131 1392 187 182-190 302 197-349 2/1
0.63 8:34 1:29 +20 11:52 134 128-140 1590 183 110-190 293 108-317 1/1
0.75 9:51 1:17 +8 10:16 138 129-144 1417 188 184-192 310 100-346 2/2
0.88 10:56 1:05 8:41 145 139-150 1260 190 184-196 296 220-332 3/1
1.00 13:31 2:35 +1:25 20:42 132 105-153 2731 182 108-196 277 113-326 4/3
1.13 14:35 1:04 8:29 147 121-155 1246 191 188-194 319 271-370 0/3
1.25 16:21 1:46 +33 14:11 139 129-156 1971 183 92-190 351 6-443 8/1
1.38 17:27 1:06 8:48 149 145-157 1312 189 186-194 314 301-326 1/3
1.50 18:29 1:02 8:18 157 154-160 1303 190 182-194 314 287-344 0/5
1.63 20:25 1:56 +51 15:26 143 116-160 2208 188 120-194 302 126-364 1/6
1.75 21:28 1:03 8:24 131 117-141 1100 192 190-194 335 320-360 1/1
1.88 22:30 1:02 8:12 143 141-144 1173 192 190-196 341 333-349 1/2
2.00 23:29 1:00 7:58 147 145-149 1172 191 188-198 345 335-361 1/1
2.13 24:38 1:09 9:09 147 140-149 1345 185 80-194 324 86-377 1/1
2.25 25:50 1:12 9:39 142 139-147 1371 190 164-196 314 74-386 1/1
2.38 27:06 1:15 10:03 145 143-147 1458 189 162-194 296 149-375 2/2
2.50 28:16 1:10 9:18 146 144-150 1358 189 174-192 310 90-375 1/1
2.63 30:15 1:59 +45 15:54 146 122-150 2323 185 108-192 303 110-348 2/1
2.75 31:57 1:42 +31 13:35 128 120-134 1739 184 108-192 292 15-349 2/2
2.88 33:14 1:17 +9 10:14 135 127-141 1381 188 106-194 303 119-330 1/2
3.00 34:52 1:38 +28 13:08 136 131-144 1786 188 36-194 278 4-315 1/1
3.13 35:56 1:04 8:30 142 133-145 1207 192 190-194 315 295-330 1/1
3.25 37:02 1:07 8:53 145 143-147 1288 190 184-194 321 282-336 2/2
3.38 38:15 1:12 9:37 145 142-147 1394 189 184-192 294 254-319 2/2
3.50 39:25 1:10 9:24 143 141-145 1343 186 178-194 294 243-340 2/2
3.63 40:39 1:14 9:49 150 145-158 1474 182 152-192 360 305-456 7/2
3.64 40:49 10 9:40 150 149-152 1451 185 184-186 301 283-308 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    138 avge / 160 max Delete HR Trace

  • Cadence Distribution

    187 avge / 198 max Stride Length: 95cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 79.9 188 3.6 31:45 10:01
    Walk 10.0 103 0 4:31 1:38:17
    Still 0.6 - - 16 -
    Pause 9.5 - - 4:17 -

  • Power Distribution

    306W (456 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:00 8:01 43.36% More
    800m 4:03 8:08 50.81% More
    1km 5:20 8:35 50.75% More
    Mile 8:56 8:56 52.36% More
    5k 33:17 10:43 46.48% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:26 8:26 55.48
    5km 28:03 9:02 55.15
    5M 46:27 9:17 54.40
    10km 58:30 9:25 53.97
    10M 1:36:52 9:41 53.59
    Half 2:08:58 9:51 53.15
    20M 3:21:57 10:06 53.16
    Mara 4:28:53 10:16 53.42
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