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Thu 20th Mar 2025 at 9:46am by Southern Exile

Run > General
  • Time
    30:09
  • Miles
    3.29
  • Min/mi
    9:10
  • Pacing
    91.1%
  • WAVA
    50.62
  • Stride(cm)
    97
  • Cals
    397
  • Watts
    290
  • Cadence
    182
  • BPM
    132
  • %MHR
    73.4
  • B/mi
    1210
  • Asc(m)
    30
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

1) 1mi - 9:11(9:11/mi) 128/139bpm [1176b/mi] 117cal 291/402W
2) 1mi - 9:37(9:37/mi) 137/147bpm [1317b/mi] 130cal 285/397W
3) 1mi - 8:34(8:34/mi) 134/138bpm [1148b/mi] 115cal 290/344W
4) 0.29mi - 2:47(9:26/mi) 120/125bpm [1131b/mi] 35cal 281/318W
9:11 9:37 8:34 2:47

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 1:13 1:13 9:42 107 86-117 1038 176 128-184 267 148-281 1/1
0.25 2:25 1:12 9:38 121 116-124 1166 180 172-188 285 248-395 3/1
0.38 3:32 1:07 8:56 127 124-129 1134 182 178-186 322 286-402 3/0
0.50 4:39 1:07 8:55 133 129-135 1185 181 178-186 307 284-340 2/0
0.63 5:51 1:12 9:37 135 133-138 1298 182 174-186 286 243-337 1/1
0.75 6:57 1:06 8:48 134 133-135 1180 182 178-186 275 248-290 0/3
0.88 8:02 1:05 8:36 135 134-136 1162 183 180-186 294 243-333 2/3
1.00 9:11 1:09 9:15 137 134-139 1267 182 170-188 316 227-371 3/2
1.13 10:16 1:05 8:41 140 135-147 1215 181 178-186 281 244-314 1/4
1.25 11:32 1:16 10:07 140 131-147 1417 181 174-186 292 176-344 1/2
1.38 12:40 1:08 9:04 135 131-139 1224 183 168-186 332 94-397 6/0
1.50 13:47 1:07 8:58 140 139-140 1255 183 180-188 292 275-322 1/1
1.63 15:13 1:26 11:25 137 134-140 1565 176 162-184 250 69-295 1/0
1.75 16:28 1:15 10:00 136 134-137 1359 179 158-188 287 204-365 3/0
1.88 17:35 1:07 8:57 137 136-138 1226 183 180-186 304 292-320 2/0
2.00 18:48 1:13 9:43 135 133-138 1311 181 172-190 289 192-348 3/0
2.13 19:55 1:07 8:57 136 135-137 1218 181 178-186 263 224-286 0/6
2.25 21:00 1:05 8:38 136 135-137 1173 182 178-186 284 271-299 0/3
2.38 22:02 1:02 8:20 137 136-138 1142 183 180-186 291 273-317 0/2
2.50 23:06 1:04 8:35 137 136-138 1175 182 178-186 298 284-322 0/2
2.63 24:09 1:03 8:23 136 134-137 1141 185 180-188 292 278-301 0/2
2.75 25:11 1:02 8:16 133 131-136 1099 184 180-188 293 277-304 0/3
2.88 26:16 1:04 8:36 132 131-133 1135 184 180-188 293 271-326 2/4
3.00 27:22 1:06 8:47 127 119-132 1115 184 180-188 307 280-344 2/0
3.13 28:34 1:12 9:35 120 118-121 1151 180 174-184 280 251-308 1/1
3.25 29:44 1:11 9:25 120 117-125 1130 181 174-186 285 250-318 2/1
3.29 30:08 24 9:00 123 122-124 1107 183 180-184 273 269-282 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 147 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    15 1.2% 9:46

  • Cadence Distribution

    182 avge / 190 max Stride Length: 97cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.6 181 3.3 30:01 9:07
    Walk 0.2 128 0 3 10:57
    Still 0.2 - - 4 -

  • Power Distribution

    290W (402 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:04 8:17 39.51% More
    800m 4:09 8:22 45.82% More
    1km 5:13 8:24 48.02% More
    Mile 8:33 8:33 50.31% More
    5k 28:19 9:07 50.78% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:32 8:32 50.44
    5km 28:22 9:08 50.68
    5M 46:59 9:24 49.83
    10km 59:09 9:31 49.39
    10M 1:37:58 9:48 48.93
    Half 2:10:26 9:57 48.47
    20M 3:24:15 10:13 48.38
    Mara 4:31:56 10:23 48.55
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