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Sun 16th Mar 2025 at 2:16pm by paul0

Run > General
  • Time
    33:16
  • Miles
    4.00
  • Min/mi
    8:19
  • Pacing
    72.2%
  • WAVA
    52.49
  • Stride(cm)
    112
  • Cals
    491
  • Watts
    355
  • Cadence
    173
  • BPM
    123
  • %MHR
    72.2
  • B/mi
    1026
  • Asc(m)
    17
  • Surface
    Road

Notes & Comments

1) 0.62mi - 5:28(8:48/mi) 112/122bpm [985b/mi] 74cal 336/461W
2) 0.62mi - 5:02(8:06/mi) 121/125bpm [981b/mi] 76cal 349/429W
3) 0.62mi - 5:05(8:11/mi) 123/130bpm [1006b/mi] 77cal 348/414W
4) 0.62mi - 4:58(8:00/mi) 129/132bpm [1033b/mi] 78cal 380/427W
5) 0.62mi - 5:08(8:16/mi) 125/136bpm [1034b/mi] 75cal 350/451W
6) 0.62mi - 5:11(8:21/mi) 129/132bpm [1077b/mi] 77cal 364/540W
7) 0.27mi - 2:23(8:56/mi) 126/131bpm [1125b/mi] 34cal 350/433W
5:28 5:02 5:05 4:58 5:08 5:11 2:23

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 9:35 95 65-114 910 167 102-176 307 94-444 2/2
0.25 2:24 1:12 9:35 117 113-122 1120 172 164-176 352 271-461 7/1
0.38 3:28 1:05 8:38 115 113-119 993 175 170-180 335 300-404 1/1
0.50 4:31 1:03 8:20 116 113-119 967 179 174-186 347 322-376 3/2
0.63 5:29 58 7:44 119 118-120 920 176 172-188 342 324-378 1/4
0.75 6:29 1:00 8:03 119 116-120 957 177 174-182 351 328-376 1/3
0.88 7:30 1:00 8:02 118 115-121 948 176 172-180 349 333-429 1/2
1.00 8:30 1:00 8:00 121 120-123 968 176 172-188 348 335-367 1/1
1.13 9:30 1:00 8:04 124 122-125 1000 175 172-178 354 346-363 1/0
1.25 10:34 1:04 8:29 122 120-124 1035 173 168-176 342 332-350 1/1
1.38 11:36 1:02 8:16 123 120-125 1017 173 168-178 352 316-414 3/1
1.50 12:43 1:07 +2 8:54 124 122-126 1104 173 166-180 331 242-392 2/2
1.63 13:42 1:00 7:57 124 121-127 986 175 170-182 357 272-387 2/2
1.75 14:42 1:00 8:01 122 120-125 977 175 172-178 348 333-362 1/1
1.88 15:41 59 7:52 126 121-130 991 176 172-182 359 348-391 1/0
2.00 16:40 58 7:47 130 126-132 1011 175 172-178 361 339-384 1/2
2.13 17:39 1:00 7:59 128 125-130 1022 175 172-180 382 347-427 2/2
2.25 18:40 1:00 8:04 131 129-132 1056 175 172-178 383 371-418 2/2
2.38 19:41 1:01 8:09 129 126-131 1051 174 170-178 387 364-403 2/2
2.50 20:41 1:01 8:04 127 125-130 1025 175 172-178 384 371-403 2/2
2.63 21:43 1:02 8:15 130 128-131 1072 172 168-176 364 340-380 2/1
2.75 22:46 1:02 8:19 124 120-128 1031 169 166-172 326 298-349 1/3
2.88 23:48 1:02 8:20 125 118-132 1041 172 166-176 358 334-423 2/1
3.00 26:01 2:13 +1:13 17:46 117 105-133 2079 172 166-176 368 278-413 3/1
3.13 27:06 1:05 8:37 132 129-136 1138 172 168-176 360 318-451 1/1
3.25 28:08 1:02 8:14 131 130-132 1079 172 168-176 349 241-540 3/2
3.38 29:11 1:03 8:27 128 125-130 1081 170 166-176 362 332-444 2/2
3.50 30:14 1:03 8:24 127 125-131 1068 170 164-176 370 340-397 2/1
3.63 31:16 1:02 8:13 131 128-132 1075 171 162-176 376 362-390 2/1
3.75 32:18 1:02 8:20 130 129-131 1083 170 166-172 372 360-395 0/2
3.88 33:24 1:06 8:49 124 122-129 1094 168 164-172 359 343-373 1/2
3.99 34:31 1:07 9:17 128 116-131 1187 169 162-174 343 167-433 1/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    123 avge / 136 max Delete HR Trace

  • Cadence Distribution

    173 avge / 188 max Stride Length: 112cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.4 173 4 33:14 8:38
    Walk 0.2 102 0 4 10:20
    Pause 3.4 - - 1:13 -

  • Power Distribution

    355W (540 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:56 7:48 39.69% More
    800m 3:55 7:53 45.25% More
    1km 4:55 7:54 47.51% More
    Mile 7:58 7:58 50.42% More
    5k 26:35 8:33 50.89% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:12 7:12 55.81
    5km 25:10 8:06 53.75
    5M 42:34 8:31 51.63
    10km 54:07 8:43 50.63
    10M 1:31:33 9:09 49.02
    Half 2:03:22 9:25 47.94
    20M 3:16:52 9:51 46.87
    Mara 4:25:18 10:08 46.42
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