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Mon 17th Mar 2025 at 6:48pm by Ian the Morris Dancer

Run > General
  • Time
    44:07
  • Miles
    4.54
  • Min/mi
    9:43
  • WAVA
    50.95
  • Stride(cm)
    103
  • Cals
    459
  • Watts
    298
  • Cadence
    160
  • BPM
    115
  • %MHR
    67.5
  • B/mi
    1116
  • Asc(m)
    75
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

1) 0.25km - 1:26(5:45/km) 121/124bpm [695b/km] 16cal 297/430W
2) 0.25km - 1:24(5:34/km) 114/117bpm [635b/km] 16cal 348/393W
3) 0.25km - 1:33(6:14/km) 113/114bpm [704b/km] 16cal 318/403W
4) 0.25km - 1:44(6:55/km) 115/119bpm [796b/km] 18cal 286/438W
5) 0.25km - 1:23(5:32/km) 105/111bpm [581b/km] 13cal 304/397W
6) 0.25km - 1:35(6:21/km) 109/112bpm [691b/km] 16cal 311/413W
7) 0.25km - 1:22(5:27/km) 116/127bpm [632b/km] 15cal 293/383W
8) 0.25km - 1:43(6:53/km) 118/128bpm [813b/km] 18cal 252/368W
9) 0.25km - 2:15(8:59/km) 114/122bpm [1023b/km] 20cal 223/371W
10) 0.25km - 1:28(5:53/km) 111/121bpm [653b/km] 15cal 289/377W
11) 0.25km - 1:23(5:33/km) 120/126bpm [667b/km] 15cal 330/415W
12) 0.25km - 1:35(6:19/km) 128/131bpm [809b/km] 18cal 308/381W
13) 0.25km - 1:25(5:41/km) 121/126bpm [688b/km] 15cal 301/419W
14) 0.25km - 1:37(6:26/km) 117/120bpm [753b/km] 17cal 288/382W
15) 0.25km - 1:13(4:53/km) 118/120bpm [575b/km] 13cal 336/373W
16) 0.25km - 1:33(6:10/km) 123/127bpm [759b/km] 16cal 324/445W
17) 0.25km - 1:29(5:57/km) 121/126bpm [720b/km] 15cal 279/436W
18) 0.25km - 1:41(6:44/km) 119/123bpm [802b/km] 16cal 205/314W
19) 0.25km - 1:07(4:28/km) 113/118bpm [504b/km] 12cal 308/360W
20) 0.25km - 1:32(6:09/km) 119/131bpm [732b/km] 15cal 238/347W
21) 0.25km - 1:44(6:57/km) 107/121bpm [744b/km] 16cal 219/380W
22) 0.25km - 1:32(6:09/km) 122/124bpm [751b/km] 16cal 242/293W
23) 0.25km - 1:29(5:57/km) 109/118bpm [648b/km] 16cal 270/372W
24) 0.25km - 1:38(6:31/km) 104/113bpm [677b/km] 15cal 259/445W
25) 0.25km - 1:18(5:13/km) 110/136bpm [573b/km] 17cal 311/350W
26) 0.25km - 1:47(7:07/km) 138/143bpm [981b/km] 22cal 298/436W
27) 0.25km - 1:33(6:11/km) 91/125bpm [563b/km] 13cal 228/367W
28) 0.25km - 1:08(4:31/km) 102/105bpm [461b/km] 14cal 291/327W
29) 0.25km - 1:12(4:46/km) 108/112bpm [515b/km] 12cal 336/413W
30) 0.06km - 18(4:45/km) 115/118bpm [546b/km] 3cal 374/410W
1:26 1:24 1:33 1:44 1:23 1:35 1:22 1:43 2:15 1:28 1:23 1:35 1:25 1:37 1:13 1:33 1:29 1:41 1:07 1:32 1:44 1:32 1:29 1:38 1:18 1:47 1:33 1:08 1:12 18

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 1:11 1:11 9:27 122 118-124 1152 163 150-176 301 221-430 2/1
0.25 2:19 1:08 9:05 115 113-118 1044 165 152-170 322 258-393 6/0
0.38 3:28 1:09 9:13 113 112-115 1042 165 156-170 360 328-385 8/0
0.50 4:42 1:14 9:53 112 110-118 1106 163 118-172 331 133-423 4/1
0.63 7:05 2:22 +56 18:58 115 105-119 2182 160 142-170 304 146-438 1/4
0.75 8:11 1:07 8:56 104 101-107 929 162 150-172 287 201-378 2/7
0.88 9:36 1:24 +9 11:15 109 105-112 1226 164 100-170 344 100-413 4/1
1.00 10:48 1:13 9:40 111 106-114 1073 159 150-166 271 236-320 1/3
1.13 12:06 1:17 10:18 120 113-128 1236 158 106-176 289 117-383 4/1
1.25 13:26 1:20 10:43 117 114-122 1253 160 100-178 274 70-364 3/2
1.38 15:47 2:21 +30 18:49 114 98-122 2146 148 102-230 249 71-371 4/3
1.50 17:23 1:36 +25 12:47 107 99-121 1368 162 82-172 335 72-377 4/2
1.63 18:33 1:10 9:19 117 113-121 1090 166 158-174 307 266-364 3/1
1.75 19:40 1:07 8:57 125 120-129 1120 168 160-172 375 324-415 4/2
1.88 20:58 1:18 10:23 128 125-131 1329 160 98-172 310 25-381 6/0
2.00 22:21 1:24 +15 11:09 121 118-126 1349 162 100-176 322 78-419 2/2
2.13 23:43 1:21 10:49 118 115-120 1276 151 104-176 277 71-372 2/1
2.25 24:43 1:00 8:00 116 114-118 928 171 160-176 352 334-382 4/1
2.38 25:43 1:00 8:01 120 118-122 963 169 166-172 342 302-416 1/5
2.50 27:06 1:23 11:05 123 121-127 1364 161 100-174 302 26-445 6/0
2.63 28:16 1:10 9:18 121 113-126 1125 160 108-176 297 87-436 3/2
2.75 29:15 59 7:52 120 118-123 943 172 166-176 297 271-314 0/5
2.88 30:44 1:29 +8 11:53 114 107-123 1354 154 80-226 240 75-360 0/3
3.00 31:40 56 7:28 117 113-119 874 166 162-168 324 303-347 0/7
3.13 33:28 1:49 +17 14:30 117 105-131 1697 136 106-168 199 76-342 0/3
3.25 34:46 1:18 10:20 106 91-121 1096 156 106-202 251 70-380 1/2
3.38 35:49 1:03 8:23 122 121-124 1023 168 164-170 275 261-293 0/3
3.50 37:16 1:27 11:37 114 101-124 1324 146 102-174 213 27-369 0/5
3.63 38:24 1:08 9:03 111 106-113 1004 166 154-172 301 200-372 4/2
3.75 40:09 1:45 +27 13:59 101 85-111 1412 158 94-176 316 27-445 3/4
3.88 41:13 1:04 8:35 109 105-136 936 168 160-174 309 254-345 3/2
4.00 42:32 1:19 10:33 138 135-142 1455 163 156-168 352 265-436 8/4
4.13 52:00 9:28 +8:02 1:15:46 106 64-143 8031 152 38-170 255 13-367 8/1
4.25 53:04 1:03 8:26 94 82-102 792 168 152-174 290 256-325 1/6
4.38 53:59 56 7:25 104 102-106 771 165 160-170 303 257-362 0/14
4.50 54:56 57 7:33 109 106-112 823 165 136-172 336 106-410 2/2
4.54 55:16 20 7:54 115 112-118 908 175 172-178 396 382-413 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    115 avge / 143 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 2.4% 9:25
    16 6.5% 12:37
    11 2.1% 9:36

  • Cadence Distribution

    160 avge / 230 max Stride Length: 103cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 73.5 165 4.4 39:59 9:45
    Walk 20.3 108 0.2 11:42 1:00:58
    Still 1.9 - - 1:07 -
    Pause 4.3 - - 2:28 -

  • Power Distribution

    298W (445 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:47 7:10 47.96% More
    800m 4:16 8:36 47.30% More
    1km 5:29 8:49 48.59% More
    Mile 9:02 9:02 50.79% More
    5k 32:44 10:32 46.48% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:52 8:52 51.77
    5km 29:31 9:30 51.54
    5M 48:52 9:46 50.81
    10km 1:01:32 9:54 50.41
    10M 1:41:53 10:11 50.02
    Half 2:15:39 10:21 49.61
    20M 3:32:26 10:37 49.58
    Mara 4:42:50 10:48 49.81
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