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Mon 17th Mar 2025 at 5:58pm by Steve Shaughnessy

Run > General
  • Time
    34:33
  • Miles
    3.69
  • Min/mi
    9:22
  • WAVA
    59.76
  • Stride(cm)
    113
  • Cals
    411
  • Watts
    311
  • Cadence
    152
  • BPM
    117
  • %MHR
    68.2
  • B/mi
    1092
  • Asc(m)
    14
  • Surface
    Road

Notes & Comments

1) 1mi - 9:42(9:42/mi) 117/125bpm [1136b/mi] 116cal 297/441W
2) 1mi - 9:16(9:16/mi) 122/127bpm [1130b/mi] 114cal 307/421W
3) 1mi - 9:35(9:35/mi) 112/123bpm [1073b/mi] 112cal 299/383W
4) 0.69mi - 6:01(8:39/mi) 116/137bpm [1004b/mi] 69cal 295/492W
9:42 9:16 9:35 6:01

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 1:27 1:27 +8 11:33 95 68-115 1098 146 142-150 274 192-339 1/1
0.25 2:55 1:29 +14 11:49 112 109-117 1323 148 142-160 311 217-423 2/2
0.38 4:08 1:12 9:39 117 115-118 1130 150 146-152 309 285-346 2/1
0.50 5:16 1:09 9:09 119 118-121 1090 151 148-152 302 275-342 0/4
0.63 6:38 1:22 +6 10:53 123 121-124 1340 150 146-158 344 304-441 4/1
0.75 7:51 1:13 9:42 122 121-124 1183 150 146-154 323 304-341 3/1
0.88 9:14 1:23 +12 11:06 121 120-123 1344 149 106-160 300 71-368 2/2
1.00 10:23 1:09 9:13 124 122-125 1142 152 150-156 306 282-364 2/1
1.13 11:33 1:10 9:17 125 124-126 1160 151 146-156 314 291-340 1/2
1.25 12:46 1:14 9:48 124 123-126 1216 151 146-154 316 297-349 2/2
1.38 13:53 1:07 8:55 123 122-124 1097 152 150-154 303 289-332 1/1
1.50 15:05 1:12 9:35 124 123-126 1187 150 146-154 337 299-391 3/1
1.63 16:43 1:38 +33 13:00 122 111-127 1587 155 148-166 333 299-421 2/1
1.75 17:53 1:10 9:20 119 118-119 1111 151 146-156 304 288-344 0/1
1.88 19:04 1:11 9:30 120 119-121 1141 150 146-156 280 269-297 0/1
2.00 20:12 1:08 9:02 120 119-121 1084 151 146-158 290 274-313 1/2
2.13 21:23 1:11 9:30 119 118-120 1130 149 144-152 288 276-300 1/3
2.25 22:34 1:11 9:26 119 118-119 1123 149 144-154 304 279-346 2/1
2.38 23:48 1:15 9:57 118 116-119 1175 147 140-152 296 270-346 1/2
2.50 27:24 3:36 +2:26 28:48 84 71-117 2419 154 150-162 321 292-383 1/1
2.63 28:38 1:14 9:52 99 88-121 977 150 146-154 311 297-347 1/0
2.75 29:48 1:10 9:21 122 120-123 1140 152 146-154 297 278-349 2/2
2.88 30:59 1:11 9:27 121 120-121 1143 152 146-156 305 300-316 0/1
3.00 52:30 21:30 +20:36 2:52:04 116 73-122 19959 152 144-164 316 246-342 1/1
3.13 54:02 1:32 +9 12:18 104 76-118 1280 161 158-168 331 296-367 2/3
3.25 55:10 1:08 9:02 115 113-119 1039 159 156-160 313 302-326 1/0
3.38 57:31 2:21 +1:11 18:46 115 107-119 2159 158 154-162 309 249-344 1/1
3.50 1:00:41 3:11 +2:06 25:24 108 102-118 2744 164 156-176 319 237-491 2/1
3.63 1:02:34 1:53 +55 15:02 129 119-136 1939 168 160-176 386 327-492 1/1
3.69 1:03:09 35 8:27 136 135-137 1150 161 160-162 329 318-352 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    117 avge / 137 max Delete HR Trace

  • Cadence Distribution

    152 avge / 176 max Stride Length: 113cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 52.6 154 2.9 19:46 16:40
    Walk 16.3 146 0.8 14:53 18:32
    Still 0.1 - - 6 -
    Pause 31.0 - - 28:24 -

  • Power Distribution

    311W (492 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:13 8:54 43.76% More
    800m 4:32 9:07 50.38% More
    1km 5:43 9:12 52.86% More
    Mile 9:36 9:36 55.35% More
    5k 53:11 17:07 32.41% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:39 8:39 61.46
    5km 28:47 9:16 59.88
    5M 47:42 9:32 59.26
    10km 1:00:04 9:40 58.91
    10M 1:39:31 9:57 58.64
    Half 2:12:32 10:07 58.26
    20M 3:27:38 10:23 58.44
    Mara 4:36:32 10:33 58.84
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