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Sun 16th Mar 2025 at 7:55am by Cole Runnings UK

Run > General
  • Time
    30:49
  • Miles
    3.19
  • Min/mi
    9:40
  • Pacing
    85.2%
  • WAVA
    47.25
  • Stride(cm)
    101
  • Cals
    390
  • Watts
    307
  • Cadence
    165
  • BPM
    131
  • %MHR
    73.3
  • B/mi
    1267
  • Asc(m)
    17
  • Surface
    Road

Notes & Comments

1) 0.62mi - 6:01(9:41/mi) 126/138bpm [1219b/mi] 74cal 296/360W
2) 0.62mi - 5:32(8:55/mi) 138/141bpm [1230b/mi] 76cal 322/337W
3) 0.62mi - 6:54(11:07/mi) 126/139bpm [1400b/mi] 78cal 240/433W
4) 0.62mi - 5:35(9:00/mi) 133/137bpm [1197b/mi] 74cal 321/339W
5) 0.62mi - 5:44(9:13/mi) 134/137bpm [1235b/mi] 74cal 312/367W
6) 0.08mi - 1:03(12:21/mi) 135/138bpm [1668b/mi] 14cal 344/442W
6:01 5:32 6:54 5:35 5:44 1:03

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 1:16 1:16 10:05 109 87-122 1098 171 160-178 295 172-351 0/9
0.25 2:33 1:17 10:19 126 121-130 1300 169 162-174 314 252-360 3/0
0.38 3:43 1:10 9:22 129 127-131 1208 169 166-172 303 292-312 1/1
0.50 4:54 1:11 9:28 132 130-135 1250 168 166-172 317 297-339 1/0
0.63 6:02 1:08 9:03 134 132-138 1213 170 166-172 318 297-352 1/0
0.75 7:09 1:07 8:53 136 135-138 1209 169 164-170 325 316-334 1/1
0.88 8:17 1:08 9:03 136 135-138 1230 168 166-172 325 315-337 1/1
1.00 9:22 1:06 8:46 138 134-141 1210 168 166-174 327 318-334 1/0
1.13 10:31 1:09 9:08 138 135-140 1261 168 162-174 316 306-332 1/1
1.25 11:37 1:06 8:47 138 137-139 1212 168 166-170 319 315-326 0/1
1.38 13:11 1:34 12:35 135 124-139 1699 167 164-170 318 306-329 3/3
1.50 14:17 1:06 8:46 128 120-133 1121 168 164-176 330 298-433 2/1
1.63 15:37 1:20 10:41 133 129-134 1420 161 114-168 281 132-323 1/2
1.75 17:21 1:44 13:50 115 107-129 1591 131 82-168 170 52-297 1/1
1.88 18:33 1:12 9:38 122 114-129 1175 167 160-170 293 183-334 1/1
2.00 19:43 1:10 9:17 130 129-132 1206 168 164-174 316 307-330 2/0
2.13 20:50 1:07 9:00 132 130-134 1187 169 168-174 324 313-335 2/1
2.25 21:56 1:06 8:50 136 134-137 1202 169 164-174 323 315-331 1/1
2.38 23:03 1:07 8:55 134 133-134 1195 169 168-172 319 308-332 1/1
2.50 24:10 1:07 8:55 135 133-137 1203 168 166-170 323 311-339 2/1
2.63 25:18 1:08 9:01 136 134-137 1227 167 162-170 319 312-325 2/1
2.75 26:25 1:07 8:56 134 133-136 1196 167 164-170 317 305-327 1/1
2.88 27:35 1:10 9:19 135 133-137 1258 167 164-172 311 301-320 2/1
3.00 28:47 1:13 9:41 135 133-136 1308 166 160-170 314 273-332 1/1
3.13 29:55 1:07 9:00 131 130-134 1179 168 162-174 301 266-367 3/1
3.19 30:49 54 13:35 136 133-138 1848 149 94-170 344 123-442 6/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    131 avge / 141 max Delete HR Trace

  • Cadence Distribution

    165 avge / 178 max Stride Length: 101cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 93.6 167 3.1 28:51 9:18
    Walk 4.8 116 0.1 1:29 16:21
    Still 1.6 - - 30 -

  • Power Distribution

    307W (442 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:12 8:50 36.55% More
    800m 4:25 8:52 42.45% More
    1km 5:32 8:54 44.50% More
    Mile 9:00 9:00 47.02% More
    5k 29:37 9:32 47.79% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:01 9:01 46.90
    5km 29:58 9:39 47.23
    5M 49:37 9:55 46.43
    10km 1:02:29 10:03 46.00
    10M 1:43:28 10:21 45.55
    Half 2:17:45 10:31 45.12
    20M 3:35:42 10:47 45.01
    Mara 4:47:11 10:58 45.16
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