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Tue 18th Mar 2025 at 5:01pm by Dougrattray

Run > General
  • Time
    30:02
  • Miles
    3.24
  • Min/mi
    9:16
  • Pacing
    97.3%
  • WAVA
    48.88
  • Stride(cm)
    109
  • Cals
    450
  • Watts
    416
  • Cadence
    160
  • BPM
    149
  • %MHR
    84.1
  • B/mi
    1379
  • Asc(m)
    24
  • Surface
    Road

Notes & Comments

1) 1km - 5:46(5:46/km) 140/151bpm [807b/km] 86cal 400/525W
2) 1km - 5:53(5:53/km) 149/151bpm [876b/km] 89cal 405/449W
3) 1km - 5:54(5:54/km) 151/153bpm [890b/km] 88cal 410/486W
4) 1km - 5:37(5:37/km) 151/152bpm [849b/km] 84cal 430/468W
5) 1km - 5:38(5:38/km) 153/157bpm [861b/km] 85cal 436/519W
6) 0.22km - 1:15(5:43/km) 155/157bpm [885b/km] 18cal 415/428W
5:46 5:53 5:54 5:37 5:38 1:15

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 1:08 1:08 9:07 122 108-134 1113 160 158-162 412 183-525 2/0
0.25 2:17 1:08 9:06 139 134-143 1264 160 156-164 410 392-461 3/2
0.38 3:26 1:10 9:19 144 142-145 1342 157 156-158 379 362-417 1/2
0.50 4:37 1:10 9:21 144 142-145 1347 159 158-160 397 384-422 2/1
0.63 5:48 1:11 9:27 149 146-151 1407 159 158-160 406 391-426 2/0
0.75 6:58 1:10 9:22 149 147-150 1395 160 158-162 412 399-449 3/0
0.88 8:10 1:12 9:37 149 147-150 1433 159 158-160 401 382-435 3/0
1.00 9:21 1:11 9:25 147 146-150 1385 159 158-162 408 387-432 3/0
1.13 10:31 1:11 9:25 149 148-150 1402 161 160-162 403 378-432 2/1
1.25 11:42 1:11 9:29 150 149-152 1423 160 158-162 405 383-439 3/1
1.38 12:54 1:11 9:30 151 149-152 1435 160 158-162 407 385-432 2/0
1.50 14:06 1:12 9:38 151 149-153 1453 160 158-160 397 371-432 2/0
1.63 15:18 1:12 9:37 151 150-152 1453 159 158-160 405 382-429 3/1
1.75 16:29 1:11 9:30 151 150-151 1434 159 156-160 415 326-486 2/2
1.88 17:38 1:08 9:08 151 150-151 1379 159 158-160 427 412-447 1/3
2.00 18:45 1:07 8:59 150 149-151 1348 159 158-160 434 412-450 1/3
2.13 19:53 1:08 9:05 151 149-152 1372 159 158-162 425 403-445 0/4
2.25 21:01 1:08 9:02 151 150-152 1365 159 158-162 429 410-449 1/4
2.38 22:08 1:07 8:56 151 150-152 1349 160 158-164 439 419-468 1/3
2.50 23:17 1:09 9:11 151 151-152 1387 159 158-160 423 404-441 0/2
2.63 24:26 1:09 9:13 151 151-152 1391 159 158-160 420 389-440 1/2
2.75 25:34 1:08 9:07 153 151-154 1394 159 158-160 429 387-448 1/3
2.88 26:43 1:09 9:08 152 151-152 1389 159 158-160 427 412-449 1/2
3.00 27:49 1:07 8:52 153 152-154 1357 161 158-166 451 420-519 1/1
3.13 28:57 1:07 8:58 155 153-157 1390 162 158-168 451 409-496 2/2
3.24 30:02 1:05 9:17 155 154-157 1439 160 158-162 414 402-428 2/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    149 avge / 157 max Delete HR Trace

  • Cadence Distribution

    160 avge / 168 max Stride Length: 109cm

  • Power Distribution

    416W (525 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 32 8:29 33.60% More
    200m 1:05 8:42 35.23% More
    400m 2:13 8:54 36.04% More
    800m 4:29 9:01 41.44% More
    1km 5:36 9:01 43.52% More
    Mile 9:03 9:03 46.31% More
    5k 28:46 9:16 48.82% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:38 8:38 48.56
    5km 28:44 9:15 48.88
    5M 47:34 9:31 48.05
    10km 59:54 9:38 47.59
    10M 1:39:11 9:55 47.13
    Half 2:12:03 10:05 46.67
    20M 3:26:47 10:20 46.55
    Mara 4:35:19 10:30 46.69
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