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Mon 17th Mar 2025 at 11:23am by Jock Itch

Run > General
  • Time
    28:24
  • Miles
    4.00
  • Min/mi
    7:06
  • Pacing
    94.5%
  • WAVA
    69.43
  • Stride(cm)
    134
  • Cals
    443
  • Cadence
    169
  • BPM
    148
  • %MHR
    77.9
  • B/mi
    1051
  • Asc(m)
    194
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

1) 1mi - 6:58(6:58/mi) 138/153bpm [962b/mi] 110cal
2) 1mi - 6:58(6:58/mi) 151/157bpm [1053b/mi] 104cal
3) 1mi - 7:10(7:10/mi) 152/158bpm [1089b/mi] 117cal
4) 1mi - 7:16(7:16/mi) 152/158bpm [1104b/mi] 111cal
5) 0mi - 2(7:18/mi) 149/149bpm [1087b/mi] 1cal
6:58 6:58 7:10 7:16 2

Map
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0mi in 0

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.13 56 56 7:29 107 92-125 801 162 90-172 2/9
0.25 1:44 48 6:26 133 127-138 856 167 166-168 18/5
0.38 2:34 50 6:39 141 138-143 937 169 166-170 2/16
0.50 3:27 53 7:02 145 142-146 1021 171 168-176 4/11
0.63 4:18 51 6:47 141 138-144 957 169 168-170 5/2
0.75 5:12 54 7:13 145 143-146 1046 172 170-176 5/8
0.88 6:06 54 7:10 147 145-149 1053 170 168-174 2/3
1.00 6:59 53 7:03 148 143-153 1043 169 168-176 26/0
1.13 7:47 49 6:28 147 142-150 951 170 166-174 0/29
1.25 8:38 51 6:44 146 144-149 984 169 166-172 0/10
1.38 9:30 52 6:55 152 151-155 1051 171 168-176 1/4
1.50 10:18 49 6:30 152 149-156 988 170 168-174 7/3
1.63 11:11 52 6:58 150 147-153 1045 169 168-174 17/6
1.75 12:03 52 6:59 153 151-155 1067 171 168-174 6/19
1.88 12:59 56 7:26 155 153-157 1153 169 166-174 3/5
2.00 13:57 58 7:47 153 151-154 1190 171 168-176 10/11
2.13 14:47 50 6:42 154 151-158 1031 169 164-172 5/2
2.25 15:42 55 7:21 152 151-154 1117 169 166-172 12/8
2.38 16:38 56 7:28 151 148-154 1129 168 166-172 3/1
2.50 17:32 54 7:11 153 149-157 1098 171 168-176 1/8
2.63 18:23 50 6:44 153 149-155 1030 169 166-172 23/0
2.75 19:15 52 7:00 151 150-153 1056 168 166-172 6/12
2.88 20:12 57 7:37 152 150-154 1158 169 168-172 10/8
3.00 21:07 54 7:16 152 149-156 1104 169 166-172 3/9
3.13 22:00 54 7:10 152 151-155 1090 169 168-172 7/4
3.25 22:52 51 6:50 154 151-156 1054 169 166-172 4/3
3.38 23:47 55 7:19 155 152-157 1133 169 166-172 11/7
3.50 24:42 55 7:23 155 153-157 1145 168 166-170 8/5
3.63 25:39 57 7:39 154 152-156 1177 168 164-172 2/9
3.75 26:32 52 7:00 150 146-152 1050 168 166-170 0/9
3.88 27:26 54 7:15 150 148-151 1089 167 164-168 9/8
4.00 28:22 56 7:30 150 147-152 1124 170 166-174 4/4
4.00 28:25 3 9:41 149 149-149 1444 166 166-166 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    148 avge / 158 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    27 12.9% 7:03
    23 10.8% 6:45
    22 7.2% 6:41
    20 10.3% 7:09
    15 6.1% 6:50
    12 8.2% 6:41

  • Cadence Distribution

    169 avge / 176 max Stride Length: 134cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.6 169 4 28:19 7:05
    Walk 0.4 97 0 6 10:04

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:36 6:25 53.51% More
    800m 3:18 6:38 61.34% More
    1km 4:08 6:40 64.30% More
    Mile 6:49 6:49 67.27% More
    5k 21:46 7:00 69.87% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:38 6:38 69.20
    5km 21:47 7:01 69.84
    5M 35:53 7:11 69.20
    10km 45:04 7:15 68.83
    10M 1:14:13 7:25 68.67
    Half 1:38:30 7:31 68.32
    20M 2:33:29 7:40 68.62
    Mara 3:23:43 7:47 69.15
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