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Wed 12th Mar 2025 at 3:43pm by emsy73

Run > General
  • Time
    45:22
  • Miles
    4.20
  • Min/mi
    10:48
  • Pacing
    76.3%
  • WAVA
    48.93
  • Stride(cm)
    87
  • Cals
    436
  • Watts
    229
  • Cadence
    170
  • BPM
    144
  • %MHR
    84
  • B/mi
    1551
  • Asc(m)
    44
  • Surface
    Road

Notes & Comments

1) 1mi - 9:54(9:54/mi) 144/154bpm [1426b/mi] 102cal 247/322W
2) 0.52mi - 5:06(9:50/mi) 145/154bpm [1425b/mi] 54cal 250/302W
3) 0.06mi - 30(8:43/mi) 145/146bpm [1264b/mi] 5cal 266/304W
4) 0.1mi - 1:00(10:15/mi) 145/147bpm [1486b/mi] 11cal 229/266W
5) 0.06mi - 30(8:41/mi) 147/152bpm [1275b/mi] 6cal 285/310W
6) 0.08mi - 1:00(12:32/mi) 152/154bpm [1905b/mi] 10cal 238/354W
7) 0.07mi - 30(7:41/mi) 154/157bpm [1182b/mi] 6cal 296/338W
8) 0.07mi - 1:00(13:45/mi) 154/158bpm [2116b/mi] 10cal 183/291W
9) 0.1mi - 45(7:25/mi) 147/149bpm [1090b/mi] 8cal 298/372W
10) 0.07mi - 1:00(15:21/mi) 146/151bpm [2240b/mi] 10cal 156/310W
11) 0.1mi - 45(7:29/mi) 143/145bpm [1070b/mi] 8cal 330/393W
12) 0.09mi - 1:00(11:45/mi) 141/143bpm [1658b/mi] 9cal 177/316W
13) 0.1mi - 45(7:44/mi) 142/155bpm [1097b/mi] 8cal 290/330W
14) 0.07mi - 1:00(14:02/mi) 154/158bpm [2160b/mi] 10cal 203/323W
15) 0.14mi - 1:00(7:23/mi) 155/160bpm [1144b/mi] 12cal 318/409W
16) 0.07mi - 1:00(13:29/mi) 156/160bpm [2102b/mi] 10cal 185/296W
17) 0.14mi - 1:00(7:24/mi) 162/166bpm [1200b/mi] 12cal 318/414W
18) 0.06mi - 1:00(15:53/mi) 158/166bpm [2510b/mi] 10cal 143/302W
19) 0.13mi - 1:00(7:31/mi) 145/154bpm [1091b/mi] 10cal 325/375W
20) 0.07mi - 1:00(15:06/mi) 154/158bpm [2324b/mi] 10cal 165/307W
21) 0.11mi - 45(7:08/mi) 157/162bpm [1121b/mi] 9cal 309/391W
22) 0.06mi - 1:00(16:21/mi) 155/162bpm [2535b/mi] 10cal 91/306W
23) 0.1mi - 45(7:49/mi) 162/168bpm [1267b/mi] 9cal 259/342W
24) 0.06mi - 1:00(15:42/mi) 164/169bpm [2575b/mi] 11cal 172/332W
25) 0.1mi - 45(7:36/mi) 151/158bpm [1147b/mi] 8cal 274/335W
26) 0.07mi - 1:00(15:04/mi) 150/153bpm [2259b/mi] 9cal 172/276W
27) 0.07mi - 30(7:06/mi) 146/149bpm [1036b/mi] 5cal 318/421W
28) 0.06mi - 1:00(17:02/mi) 144/150bpm [2452b/mi] 8cal 100/157W
29) 0.01mi - 13(18:42/mi) 138/139bpm [2581b/mi] 1cal 145/150W
30) 0.06mi - 1:00(16:11/mi) 130/137bpm [2104b/mi] 5cal 127/153W
31) 0.01mi - 12(15:35/mi) 126/128bpm [1963b/mi] 1cal 169/187W
32) 0.06mi - 1:00(15:27/mi) 126/132bpm [1946b/mi] 6cal 188/206W
33) 0.35mi - 5:27(15:32/mi) 117/128bpm [1816b/mi] 33cal 156/222W
9:54 5:06 30 1:00 30 1:00 30 1:00 45 1:00 45 1:00 45 1:00 1:00 1:00 1:00 1:00 1:00 1:00 45 1:00 45 1:00 45 1:00 30 1:00 13 1:00 12 1:00 5:27

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.
1.00 9:54 9:54 9:54 144 78-154 1425 179 0-188 247 0-322 21/24
1.52 15:00 5:06 9:50 145 138-154 1425 185 180-188 250 221-302 9/9
1.58 15:29 29 8:31 145 144-146 1235 192 182-194 265 239-304 1/1
1.67 16:28 59 10:17 145 143-147 1491 177 172-194 229 215-266 0/3
1.73 16:58 30 8:41 147 143-152 1275 191 174-198 283 230-310 2/0
1.81 17:58 1:00 12:32 152 146-154 1905 156 0-194 240 63-354 3/0
1.87 18:28 30 7:41 154 152-157 1182 193 182-196 295 243-338 1/0
1.95 19:28 1:00 13:45 154 148-158 2116 143 0-198 185 57-292 0/3
2.05 20:13 45 7:25 147 146-149 1090 194 176-200 295 188-372 1/1
2.11 21:13 1:00 15:21 146 142-151 2240 136 0-198 158 0-311 1/1
2.21 21:58 45 7:29 143 140-145 1070 197 178-202 328 259-393 1/1
2.30 22:58 1:00 11:45 141 139-143 1658 139 0-196 179 0-316 2/2
2.39 23:43 45 7:44 142 139-155 1097 197 180-200 289 236-330 1/0
2.47 24:43 1:00 14:02 154 150-158 2160 157 0-200 205 60-323 4/3
2.60 25:43 1:00 7:23 155 149-160 1144 198 178-202 316 191-409 1/3
2.68 26:43 1:00 13:29 156 153-160 2102 163 0-202 186 72-296 2/1
2.81 27:43 1:00 7:24 162 153-166 1200 200 188-204 317 249-414 0/2
2.87 28:43 1:00 15:53 158 143-166 2510 127 0-202 148 33-307 2/0
3.00 29:42 59 7:30 145 140-154 1086 199 182-202 322 89-375 1/2
3.07 30:42 1:00 15:06 154 150-158 2324 130 0-200 168 0-308 1/0
3.17 31:26 44 7:08 157 151-162 1120 197 170-200 309 184-391 1/2
3.24 32:26 1:00 16:21 155 148-162 2535 87 0-200 94 0-306 1/1
3.33 33:10 44 7:45 162 147-168 1256 196 176-202 259 151-342 1/1
3.39 34:09 59 16:03 164 158-169 2632 137 90-202 172 96-332 2/1
3.49 34:53 44 7:34 151 144-158 1142 178 0-204 274 0-335 1/2
3.55 35:52 59 15:12 150 146-153 2279 116 0-198 172 0-276 4/1
3.62 36:21 29 7:04 146 145-149 1033 197 180-204 318 233-421 0/3
3.68 37:20 59 16:56 144 137-150 2439 108 0-180 100 0-157 1/1
3.69 37:32 12 18:41 138 137-139 2578 141 140-142 145 136-150 0/0
3.75 38:31 59 16:04 130 124-137 2089 130 0-142 127 0-153 1/2
3.76 38:42 11 14:39 126 125-128 1847 141 140-142 169 148-187 1/0
3.83 39:41 59 15:27 126 121-132 1946 137 0-146 185 0-206 3/0
4.18 45:09 5:28 +1 15:37 117 105-128 1826 137 0-170 156 0-222 6/7

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 169 max Delete HR Trace

  • Cadence Distribution

    170 avge / 204 max Stride Length: 87cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 65.2 187 3.2 29:35 9:12
    Walk 34.7 138 1 15:45 16:02
    Still 0.1 - - 3 -

  • Power Distribution

    229W (421 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:14 8:58 43.90% More
    800m 4:34 9:12 46.88% More
    1km 5:54 9:30 47.28% More
    Mile 9:43 9:43 48.79% More
    5k 30:41 9:53 53.31% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:55 9:55 47.84
    5km 32:57 10:36 49.66
    5M 54:35 10:55 48.53
    10km 1:08:43 11:04 47.99
    10M 1:53:47 11:23 47.81
    Half 2:31:30 11:34 47.53
    20M 3:57:14 11:52 46.85
    Mara 5:15:51 12:03 46.14
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