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Wed 19th Mar 2025 at 7:04am by pjlovr25

Run > Tempo
  • Time
    24:00
  • Miles
    2.52
  • Min/mi
    9:31
  • Pacing
    79.5%
  • WAVA
    50.44
  • Stride(cm)
    93
  • Cals
    321
  • Watts
    259
  • Cadence
    182
  • BPM
    164
  • %MHR
    87.6
  • B/mi
    1561
  • Asc(m)
    10
  • Surface
    Road

Notes & Comments

4x 4mins tempo, 1min recover
1) 0.47mi - 4:00(8:32/mi) 164/176bpm [1400b/mi] 48cal 300/339W
2) 0.06mi - 1:00(16:00/mi) 159/174bpm [2543b/mi] 10cal 156/308W
3) 0.47mi - 4:00(8:27/mi) 168/176bpm [1420b/mi] 48cal 289/315W
4) 0.06mi - 1:00(16:12/mi) 160/174bpm [2592b/mi] 11cal 151/298W
5) 0.48mi - 4:00(8:18/mi) 166/173bpm [1378b/mi] 48cal 283/337W
6) 0.06mi - 1:00(16:16/mi) 158/173bpm [2569b/mi] 10cal 146/290W
7) 0.47mi - 4:00(8:26/mi) 170/177bpm [1435b/mi] 49cal 292/337W
8) 0.06mi - 1:00(16:18/mi) 163/176bpm [2656b/mi] 11cal 158/325W
9) 0.38mi - 4:00(10:35/mi) 154/160bpm [1630b/mi] 43cal 239/267W
10) 0mi - 0(16:10:58/mi) 154/160bpm [149530b/mi] 43cal 239/267W
4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 0

Map
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0mi in 0

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.
0.47 4:00 4:00 8:31 164 129-176 1398 193 132-200 300 103-339 8/1
0.53 4:59 1:00 16:05 159 144-174 2558 139 134-190 155 118-308 1/1
1.00 8:59 4:00 8:26 168 144-176 1418 193 136-200 289 124-315 5/3
1.06 9:59 1:00 16:23 160 147-174 2621 139 132-190 151 116-298 1/2
1.55 13:58 4:00 8:17 166 147-173 1376 192 132-196 283 116-337 2/8
1.61 14:58 1:00 16:31 158 142-173 2611 140 134-192 146 119-290 0/1
2.08 18:57 3:59 8:25 170 143-177 1430 194 138-202 293 166-337 4/3
2.14 19:57 1:00 16:32 163 149-176 2696 140 134-192 158 115-325 1/1
2.52 23:57 4:00 +1 10:37 154 149-160 1635 181 136-194 238 0-267 4/7

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    164 avge / 177 max Delete HR Trace

  • Cadence Distribution

    182 avge / 202 max Stride Length: 93cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 83.7 191 2.3 20:05 8:47
    Walk 16.3 136 0.2 3:55 16:33

  • Power Distribution

    259W (339 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:02 8:12 44.76% More
    800m 4:14 8:30 47.60% More
    1km 5:37 9:03 46.56% More
    Mile 8:50 8:50 50.25% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:21 8:21 53.13
    5km 30:29 9:49 49.72
    5M 52:31 10:30 46.93
    10km 1:07:19 10:50 45.67
    10M 1:55:58 11:36 43.62
    Half 2:37:53 12:03 42.34
    20M 4:16:03 12:48 40.66
    Mara 5:48:38 13:18 39.40
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