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Thu 20th Mar 2025 at 7:02pm by Gary Cardnell

Run > General
  • Time
    53:28
  • Miles
    4.84
  • Min/mi
    11:03
  • Pacing
    9.3%
  • WAVA
    50.06
  • Stride(cm)
    82
  • Cals
    496
  • Cadence
    177
  • BPM
    120
  • %MHR
    70
  • B/mi
    1323
  • Asc(m)
    48
  • Surface
    Road

Notes & Comments

1) 1mi - 10:56(10:56/mi) 112/132bpm [1225b/mi] 99cal
2) 1mi - 10:45(10:45/mi) 122/133bpm [1312b/mi] 103cal
3) 1mi - 11:23(11:23/mi) 116/126bpm [1321b/mi] 98cal
4) 1mi - 10:57(10:57/mi) 126/140bpm [1380b/mi] 104cal
5) 0.84mi - 9:25(11:12/mi) 132/150bpm [1477b/mi] 92cal
10:56 10:45 11:23 10:57 9:25

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.25 6:42 6:42 +3:58 26:48 94 53-118 2519 181 176-186 1/8
0.50 9:28 2:46 11:02 118 114-121 1302 176 136-182 6/2
0.75 14:04 4:37 +1:55 18:27 118 78-128 2177 176 116-186 5/8
1.00 16:48 2:43 10:54 111 88-132 1210 177 170-184 1/6
1.25 19:30 2:42 10:50 124 117-133 1343 177 140-184 5/3
1.50 22:07 2:36 10:26 122 117-128 1272 179 176-182 2/6
1.75 25:16 3:10 +25 12:39 119 107-126 1506 179 170-182 4/4
2.00 27:58 2:42 10:47 124 118-130 1336 177 142-182 2/3
2.25 33:15 5:17 +2:41 21:08 114 89-125 2408 176 146-184 3/3
2.50 36:05 2:50 11:22 122 118-126 1386 179 142-182 3/4
2.75 38:57 2:52 11:28 117 108-125 1342 179 134-186 2/5
3.00 43:39 4:42 +1:37 18:47 110 86-120 2067 174 122-182 6/4
3.25 51:54 8:14 +5:27 32:57 109 89-123 3592 182 174-192 3/6
3.50 54:35 2:42 10:47 125 117-132 1348 176 134-184 2/4
3.75 57:12 2:37 10:29 132 128-138 1383 180 174-184 6/5
4.00 1:00:05 2:52 11:29 136 130-140 1561 174 138-186 15/2
4.25 1:04:24 4:19 +1:05 17:18 133 100-150 2300 172 86-184 11/4
4.50 1:06:43 2:19 9:18 123 112-132 1143 182 178-188 0/13
4.75 1:09:34 2:50 +8 11:22 136 131-140 1546 176 138-184 5/10
4.84 1:10:44 1:10 12:43 136 130-142 1730 180 174-186 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    120 avge / 150 max Delete HR Trace

  • Cadence Distribution

    177 avge / 192 max Stride Length: 82cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 94.1 179 4.7 1:06:34 14:14
    Walk 5.4 135 0.2 3:49 24:57
    Still 0.3 - - 11 -
    Pause 0.2 - - 9 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:17 9:11 41.09% More
    800m 4:55 9:53 45.45% More
    1km 6:34 10:34 45.02% More
    Mile 11:04 11:04 46.83% More
    5k 40:46 13:07 41.46% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:03 10:03 51.57
    5km 33:25 10:45 50.57
    5M 55:21 11:04 50.06
    10km 1:09:41 11:13 49.78
    10M 1:55:23 11:32 49.56
    Half 2:33:37 11:44 49.22
    20M 4:00:34 12:02 49.36
    Mara 5:20:18 12:14 49.70
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