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Mon 17th Mar 2025 at 10:25am by Steve Shaughnessy

Run > General
  • Time
    30:21
  • Miles
    3.48
  • Min/mi
    8:43
  • Pacing
    57.3%
  • WAVA
    63.89
  • Stride(cm)
    120
  • Cals
    300
  • Watts
    339
  • Cadence
    154
  • BPM
    93
  • %MHR
    54.3
  • B/mi
    810
  • Asc(m)
    57
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

1) 1mi - 9:12(9:12/mi) 73/108bpm [671b/mi] 76cal 302/389W
2) 1mi - 9:07(9:07/mi) 95/120bpm [866b/mi] 94cal 370/501W
3) 1mi - 8:10(8:10/mi) 107/110bpm [874b/mi] 90cal 323/430W
4) 0.48mi - 3:52(8:07/mi) 104/108bpm [843b/mi] 40cal 312/431W
9:12 9:07 8:10 3:52

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 3:12 3:12 +2:03 25:38 80 43-108 2050 153 144-158 316 262-389 1/1
0.25 4:24 1:12 9:32 56 44-62 534 153 148-158 303 273-353 1/3
0.38 5:29 1:06 8:45 66 63-67 577 152 150-154 316 287-353 2/1
0.50 6:42 1:13 9:42 71 67-75 689 150 146-156 293 261-312 2/2
0.63 7:52 1:10 9:18 76 74-78 707 152 150-158 322 261-359 3/2
0.75 9:11 1:19 +7 10:33 77 76-80 812 153 146-158 323 293-365 5/1
0.88 10:16 1:05 8:38 81 77-82 699 154 150-160 344 297-371 2/2
1.00 11:22 1:06 8:49 79 77-80 697 153 150-158 327 299-370 3/1
1.13 12:28 1:06 8:50 79 78-80 698 152 148-156 307 277-333 1/4
1.25 13:36 1:07 8:58 79 78-81 709 153 150-158 342 305-402 3/1
1.38 14:42 1:06 8:51 81 79-84 717 154 152-158 382 320-449 3/1
1.50 15:57 1:15 10:01 91 84-95 911 150 144-156 406 380-455 6/0
1.63 17:34 1:37 +27 12:58 97 95-99 1258 152 144-164 387 328-476 13/0
1.75 18:39 1:04 8:34 109 97-114 934 158 152-166 423 332-492 6/1
1.88 19:44 1:06 8:45 117 112-120 1024 154 150-156 417 324-501 8/1
2.00 21:23 1:38 +26 13:08 108 102-118 1418 154 146-162 358 258-470 7/1
2.13 22:27 1:05 8:38 107 104-109 924 155 148-166 317 244-362 2/7
2.25 23:32 1:05 8:36 107 105-108 920 153 152-158 336 329-348 1/1
2.38 24:34 1:02 8:18 107 106-109 889 154 152-158 352 333-367 1/1
2.50 26:01 1:27 +24 11:35 107 104-110 1239 157 150-162 374 349-430 2/1
2.63 27:01 1:00 7:57 107 104-108 851 156 152-160 321 308-350 5/6
2.75 28:00 1:00 7:57 107 107-108 851 155 152-158 310 293-336 0/5
2.88 29:00 59 7:55 108 107-108 854 156 154-158 315 307-325 0/6
3.00 29:56 56 7:32 107 106-109 806 155 152-160 288 265-312 0/10
3.13 31:27 1:31 +28 12:05 105 100-107 1270 155 152-158 325 296-427 1/8
3.25 32:26 59 7:52 100 98-103 786 157 152-164 320 286-431 4/7
3.38 33:25 59 7:54 104 102-105 822 156 152-160 329 303-353 0/3
3.48 34:21 56 +4 9:07 107 105-108 975 156 136-160 330 140-366 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    93 avge / 120 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    41 3.8% 9:49

  • Cadence Distribution

    154 avge / 166 max Stride Length: 120cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 83.9 154 3.3 28:12 9:46
    Walk 5.8 146 0.2 2:14 11:57
    Pause 10.2 - - 3:55 -

  • Power Distribution

    339W (501 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:54 7:37 51.08% More
    800m 3:52 7:48 58.94% More
    1km 4:50 7:47 62.53% More
    Mile 8:22 8:22 63.60% More
    5k 28:48 9:16 59.84% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:05 8:05 65.77
    5km 26:55 8:40 64.03
    5M 44:35 8:55 63.40
    10km 56:09 9:02 63.02
    10M 1:33:01 9:18 62.74
    Half 2:03:53 9:27 62.33
    20M 3:14:06 9:42 62.51
    Mara 4:18:30 9:52 62.95
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