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Thu 20th Mar 2025 at 7:50am by Hendo79

Run > General
  • Time
    30:02
  • Miles
    4.02
  • Min/mi
    7:28
  • Pacing
    86.7%
  • WAVA
    60.80
  • Stride(cm)
    122
  • Cals
    418
  • Watts
    360
  • Cadence
    177
  • BPM
    131
  • %MHR
    78.7
  • B/mi
    982
  • Asc(m)
    22
  • Surface
    Road

Notes & Comments

1) 0.62mi - 4:50(7:47/mi) 117/130bpm [912b/mi] 60cal 339/495W
2) 0.62mi - 4:44(7:37/mi) 133/138bpm [1013b/mi] 67cal 348/401W
3) 0.62mi - 4:42(7:33/mi) 137/140bpm [1035b/mi] 69cal 361/419W
4) 0.62mi - 4:34(7:20/mi) 137/142bpm [1005b/mi] 67cal 366/430W
5) 0.62mi - 4:33(7:20/mi) 142/145bpm [1040b/mi] 69cal 366/385W
6) 0.62mi - 4:34(7:20/mi) 128/143bpm [939b/mi] 58cal 356/439W
7) 0.29mi - 2:05(7:08/mi) 123/130bpm [878b/mi] 28cal 362/467W
4:50 4:44 4:42 4:34 4:33 4:34 2:05

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 1:00 1:00 7:58 93 75-113 741 174 172-176 371 222-495 1/1
0.25 1:58 58 7:43 118 114-121 910 175 174-176 355 326-384 1/0
0.38 2:56 58 7:44 124 121-128 958 175 174-176 343 310-397 1/1
0.50 3:54 59 7:51 124 124-125 974 175 174-176 329 316-338 1/0
0.63 4:52 57 7:38 127 124-130 969 176 174-176 341 325-353 1/0
0.75 5:49 57 7:37 130 129-132 990 176 174-178 346 334-359 1/1
0.88 6:45 56 7:31 132 131-133 992 178 176-180 348 340-358 1/0
1.00 7:42 57 7:34 135 132-136 1023 179 176-180 354 344-366 0/0
1.13 8:42 1:00 7:56 135 134-138 1072 176 174-178 362 325-401 2/0
1.25 9:37 56 7:26 134 132-136 995 177 174-180 329 311-344 1/2
1.38 10:35 58 7:42 135 132-138 1038 177 170-180 366 342-403 1/1
1.50 11:34 59 7:53 137 137-138 1081 176 172-178 369 330-419 5/0
1.63 12:33 59 7:53 137 132-139 1080 176 164-178 342 157-391 0/2
1.75 13:27 54 7:11 136 132-140 976 179 176-182 387 365-409 2/0
1.88 14:20 53 7:05 137 133-140 971 176 174-178 345 308-372 0/5
2.00 15:17 56 7:31 135 132-138 1015 178 176-180 388 367-430 1/1
2.13 16:12 55 7:23 140 137-142 1033 177 174-180 362 338-415 2/0
2.25 17:07 55 7:18 136 134-140 992 179 178-180 347 325-366 0/2
2.38 18:01 54 7:14 137 134-138 992 178 176-180 366 355-381 0/1
2.50 18:56 55 7:18 139 137-140 1014 178 176-182 364 355-374 1/1
2.63 19:50 54 7:12 140 138-142 1009 182 180-184 360 351-369 0/0
2.75 20:44 54 7:14 143 142-145 1034 181 178-184 370 365-375 1/1
2.88 21:38 54 7:15 143 140-145 1036 179 176-184 364 343-381 1/1
3.00 22:33 55 7:22 141 140-143 1038 180 178-184 374 358-385 1/1
3.13 23:55 1:21 +23 10:49 141 122-143 1526 178 174-180 369 344-419 3/0
3.25 24:50 56 7:26 123 120-126 915 179 176-186 380 297-420 3/0
3.38 25:43 52 6:57 127 125-130 883 180 176-182 337 299-386 0/6
3.50 26:41 58 7:45 128 126-130 992 178 172-180 381 351-404 2/0
3.63 27:36 55 7:22 130 126-131 957 173 90-184 381 241-439 5/1
3.75 28:28 52 6:59 130 122-131 908 168 90-184 315 177-394 0/6
3.88 29:21 53 7:02 122 121-124 857 181 176-184 385 359-403 1/0
4.00 30:30 1:09 +15 9:09 122 120-124 1115 178 166-184 382 329-467 2/3
4.02 30:40 10 8:24 124 124-125 1042 173 170-184 369 346-400 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    131 avge / 145 max Delete HR Trace

  • Cadence Distribution

    177 avge / 186 max Stride Length: 122cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.2 177 4 29:48 7:37
    Walk 0.6 90 0 11 6:51
    Still 0.2 - - 3 -
    Pause 2.0 - - 38 -

  • Power Distribution

    360W (495 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:43 6:55 46.37% More
    800m 3:35 7:12 51.85% More
    1km 4:28 7:12 54.55% More
    Mile 7:16 7:16 57.72% More
    5k 23:19 7:30 60.22% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:52 6:52 61.05
    5km 22:51 7:21 61.47
    5M 37:51 7:34 60.38
    10km 47:39 7:40 59.83
    10M 1:18:55 7:54 59.23
    Half 1:45:04 8:01 58.66
    20M 2:44:31 8:14 58.51
    Mara 3:39:02 8:22 58.69
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