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Mon 10th Mar 2025 at 6:01pm by Steve Shaughnessy

Run > General
  • Time
    30:51
  • Miles
    3.40
  • Min/mi
    9:04
  • WAVA
    61.34
  • Stride(cm)
    115
  • Cals
    333
  • Watts
    320
  • Cadence
    154
  • BPM
    108
  • %MHR
    62.9
  • B/mi
    977
  • Asc(m)
    16
  • Surface
    Road

Notes & Comments

1) 1mi - 9:31(9:31/mi) 99/119bpm [942b/mi] 96cal 298/391W
2) 1mi - 9:08(9:08/mi) 104/108bpm [950b/mi] 98cal 312/377W
3) 1mi - 8:49(8:49/mi) 116/128bpm [1022b/mi] 101cal 329/400W
4) 0.4mi - 3:23(8:32/mi) 120/129bpm [1023b/mi] 38cal 302/576W
9:31 9:08 8:49 3:23

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 1:12 1:12 9:33 103 80-116 984 148 140-152 298 267-366 0/3
0.25 2:30 1:18 10:26 116 109-119 1210 146 144-150 280 260-306 2/2
0.38 4:27 1:57 +50 15:34 80 70-109 1246 154 144-162 322 274-391 2/0
0.50 5:33 1:07 8:53 89 86-93 791 154 152-158 287 272-303 0/5
0.63 6:47 1:14 9:49 97 92-102 952 151 146-158 327 293-365 5/1
0.75 7:59 1:12 9:36 102 101-103 980 153 148-156 313 275-340 2/1
0.88 9:09 1:10 9:17 102 100-103 947 153 150-156 313 302-327 1/1
1.00 10:26 1:18 +7 10:20 101 100-103 1044 154 148-160 320 275-375 2/1
1.13 11:38 1:11 9:32 102 100-104 972 153 148-156 311 294-324 1/2
1.25 12:49 1:11 9:28 103 101-104 976 153 148-158 330 308-377 2/2
1.38 14:00 1:11 9:28 104 103-105 985 151 148-152 293 266-339 2/1
1.50 15:11 1:11 9:32 103 102-104 981 152 148-156 329 308-354 3/2
1.63 16:18 1:07 8:57 104 102-106 931 153 150-156 315 296-334 1/1
1.75 17:25 1:06 8:52 106 105-106 939 154 152-158 304 296-313 0/2
1.88 18:31 1:06 8:51 106 105-108 938 155 152-158 302 294-312 0/1
2.00 19:35 1:04 8:28 106 104-108 898 155 152-158 311 299-321 0/1
2.13 20:45 1:10 9:24 106 105-107 996 151 144-158 317 295-356 2/2
2.25 24:06 3:21 +2:16 26:47 101 85-106 2705 156 152-170 331 286-390 2/2
2.38 25:12 1:06 8:51 115 96-123 1017 156 150-160 341 284-380 3/2
2.50 26:21 1:09 9:10 126 123-128 1154 154 152-158 351 332-376 2/1
2.63 27:27 1:06 8:48 126 124-128 1109 155 152-158 336 325-359 1/3
2.75 28:30 1:03 8:27 126 124-127 1065 156 152-160 344 313-364 2/2
2.88 52:04 23:33 +22:44 3:08:26 105 68-128 19785 160 148-172 326 208-356 1/4
3.00 53:24 1:20 10:44 122 111-128 1309 160 158-164 373 330-400 4/3
3.13 54:26 1:02 8:16 128 127-129 1058 161 156-164 325 310-336 1/2
3.25 1:00:33 6:07 +4:55 48:57 110 99-129 5385 152 142-162 268 208-412 5/4
3.38 1:01:32 59 7:52 124 108-129 975 168 160-180 404 328-576 2/1
3.40 1:01:42 10 7:42 129 128-129 994 164 162-166 360 346-367 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    108 avge / 129 max Delete HR Trace

  • Cadence Distribution

    154 avge / 180 max Stride Length: 115cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 53.9 155 2.8 19:05 17:42
    Walk 12.7 148 0.6 11:47 20:18
    Still 0.1 - - 4 -
    Pause 33.3 - - 30:46 -

  • Power Distribution

    320W (576 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:02 8:12 47.45% More
    800m 4:21 8:46 52.42% More
    1km 5:29 8:50 55.13% More
    Mile 9:05 9:05 58.58% More
    5k 54:12 17:27 31.80% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:25 8:25 63.17
    5km 28:02 9:01 61.48
    5M 46:27 9:17 60.85
    10km 58:30 9:25 60.49
    10M 1:36:55 9:42 60.22
    Half 2:09:05 9:51 59.82
    20M 3:22:14 10:07 60.00
    Mara 4:29:20 10:17 60.41
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