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Wed 19th Mar 2025 at 7:16pm by Martin James

Run > General
  • Time
    25:51
  • Miles
    4.01
  • Min/mi
    6:27
  • Pacing
    45.5%
  • WAVA
    72.70
  • Stride(cm)
    145
  • Cals
    337
  • Watts
    465
  • Cadence
    172
  • BPM
    109
  • %MHR
    59.4
  • B/mi
    705
  • Asc(m)
    15
  • Surface
    Road

Notes & Comments

1) 1mi - 6:29(6:29/mi) 95/108bpm [615b/mi] 75cal 448/616W
2) 1mi - 6:26(6:26/mi) 107/116bpm [688b/mi] 82cal 458/595W
3) 1mi - 6:27(6:27/mi) 114/124bpm [734b/mi] 86cal 456/647W
4) 1mi - 6:27(6:27/mi) 121/126bpm [781b/mi] 93cal 466/616W
5) 0.01mi - 3(4:41/mi) 121/121bpm [566b/mi] 1cal 506/507W
6:29 6:26 6:27 6:27 3

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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 41 41 5:25 59 51-76 320 182 176-190 575 551-616 3/0
0.25 1:26 45 6:04 88 76-96 534 175 172-178 521 496-550 2/1
0.38 2:15 49 6:34 99 96-102 650 172 170-174 471 439-508 1/0
0.50 3:13 58 7:41 100 98-102 769 166 164-170 399 377-456 1/0
0.63 3:57 44 5:52 100 99-101 587 175 166-180 486 394-545 1/0
0.75 4:45 47 6:19 104 101-108 657 173 168-176 482 472-489 1/0
0.88 5:45 1:00 8:02 104 101-108 836 165 164-168 376 355-426 0/1
1.00 7:33 1:48 +1:06 14:26 100 83-105 1444 175 100-196 489 192-581 1/6
1.13 8:15 42 5:39 93 84-101 525 178 176-188 507 426-548 1/0
1.25 9:02 46 6:09 106 102-109 652 175 172-176 504 486-546 1/0
1.38 9:50 49 6:29 110 109-112 713 172 168-174 493 459-500 1/0
1.50 10:46 56 7:30 110 108-111 825 166 162-178 400 358-507 1/0
1.63 11:31 44 5:56 109 107-111 646 177 174-184 484 421-564 1/1
1.75 12:19 48 6:24 111 109-116 709 173 164-186 482 374-573 1/0
1.88 13:16 58 7:41 111 107-114 852 166 164-190 387 352-595 0/0
2.00 15:10 1:54 +1:12 15:10 105 89-112 1593 170 82-186 474 115-572 1/3
2.13 15:53 42 5:39 100 92-106 565 179 176-184 528 479-569 1/0
2.25 16:38 46 6:07 111 106-115 679 174 170-178 512 452-546 1/0
2.38 17:31 52 6:57 116 115-118 806 170 164-182 458 377-554 1/1
2.50 18:25 54 7:15 115 114-116 834 167 164-178 393 362-553 1/1
2.63 19:10 45 6:02 120 115-123 724 175 172-180 493 450-525 1/0
2.75 20:02 52 6:52 122 119-124 839 171 162-180 455 358-554 0/0
2.88 20:55 54 7:10 120 117-120 860 166 162-180 414 361-647 1/1
3.00 22:53 1:58 +1:16 15:43 108 96-116 1697 179 174-192 505 464-574 1/4
3.13 23:37 44 5:51 110 103-120 644 178 174-182 518 447-548 1/0
3.25 24:23 46 6:10 124 121-126 764 174 170-180 514 470-569 1/0
3.38 25:15 51 6:51 123 122-125 843 170 162-176 464 357-551 1/0
3.50 26:09 54 7:16 120 118-122 872 167 162-180 390 324-589 1/0
3.63 26:54 45 5:58 119 118-120 710 175 172-176 514 485-538 1/1
3.75 27:48 54 7:14 122 119-126 883 169 160-178 439 334-496 1/1
3.88 28:39 50 6:44 123 122-125 827 172 164-192 421 350-616 1/0
4.00 29:22 43 5:42 122 121-123 696 177 174-188 501 484-544 1/1
4.01 29:25 3 6:21 121 121-121 768 176 176-176 506 505-507 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    109 avge / 126 max Delete HR Trace

  • Cadence Distribution

    172 avge / 196 max Stride Length: 145cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 88.8 172 4 25:43 7:20
    Walk 0.4 92 0 8 7:36
    Pause 10.8 - - 3:34 -

  • Power Distribution

    465W (647 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:23 5:33 59.50% More
    800m 3:10 6:21 60.80% More
    1km 3:54 6:17 64.78% More
    Mile 6:26 6:26 67.52% More
    5k 23:29 7:33 61.72% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 5:44 5:44 75.74
    5km 19:36 6:19 73.93
    5M 32:50 6:34 71.89
    10km 41:33 6:41 70.90
    10M 1:09:36 6:58 69.46
    Half 1:33:16 7:07 68.38
    20M 2:27:32 7:23 67.57
    Mara 3:17:41 7:33 67.39
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