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Sun 23rd Mar 2025 at 2:50pm by MattSwansea

Run > General
  • Time
    30:58
  • Miles
    4.59
  • Min/mi
    6:45
  • Pacing
    19.3%
  • Stride(cm)
    142
  • Cals
    358
  • Watts
    313
  • Cadence
    168
  • BPM
    164
  • %MHR
    96.1
  • B/mi
    1108
  • Surface
    Road

Notes & Comments

1) 1.24mi - 8:30(6:52/mi) 144/166bpm [989b/mi] 81cal 285/W 8.74/10.65mph
2) 0.14mi - 46(5:20/mi) 169/171bpm [902b/mi] 9cal 356/W 11.24/11.3mph
3) 0.01mi - 15(29:20/mi) 170/171bpm [4988b/mi] 3cal 130/W 2.04/11.3mph
4) 0.14mi - 46(5:16/mi) 167/169bpm [881b/mi] 9cal 357/W 11.37/11.47mph
5) 0.01mi - 14(46:00/mi) 169/170bpm [7775b/mi] 3cal 118/W 1.3/11.3mph
6) 0.15mi - 46(5:13/mi) 167/170bpm [870b/mi] 9cal 356/W 11.51/11.47mph
7) 0.01mi - 14(31:45/mi) 170/171bpm [5397b/mi] 3cal 149/W 1.89/11.35mph
8) 0.15mi - 46(5:11/mi) 170/172bpm [880b/mi] 10cal 353/W 11.59/11.65mph
9) 0.01mi - 14(36:13/mi) 172/173bpm [6230b/mi] 3cal 143/W 1.66/11.53mph
10) 0.15mi - 47(5:20/mi) 171/173bpm [911b/mi] 9cal 364/W 11.26/11.71mph
11) 0.01mi - 13(16:46/mi) 173/174bpm [2901b/mi] 3cal 209/W 3.58/11.65mph
12) 0.15mi - 46(5:05/mi) 173/176bpm [879b/mi] 10cal 367/W 11.8/12.03mph
13) 0.01mi - 14(22:54/mi) 176/176bpm [4029b/mi] 3cal 140/W 2.62/11.77mph
14) 0.15mi - 46(5:04/mi) 175/178bpm [887b/mi] 10cal 370/W 11.84/12.16mph
15) 0.01mi - 14(21:01/mi) 177/178bpm [3721b/mi] 3cal 212/W 2.85/11.9mph
16) 0.15mi - 46(5:04/mi) 176/178bpm [892b/mi] 10cal 376/W 11.84/12.43mph
17) 0.01mi - 14(22:07/mi) 177/178bpm [3914b/mi] 3cal 147/W 2.71/11.96mph
18) 0.15mi - 46(5:02/mi) 177/179bpm [892b/mi] 10cal 374/W 11.91/12.64mph
19) 0.01mi - 14(27:33/mi) 179/180bpm [4931b/mi] 3cal 127/W 2.18/12.03mph
20) 0.15mi - 46(4:58/mi) 179/180bpm [890b/mi] 10cal 380/W 12.07/12.29mph
21) 0.01mi - 15(25:02/mi) 179/180bpm [4481b/mi] 3cal 155/W 2.4/12.22mph
22) 0.16mi - 45(4:50/mi) 177/180bpm [855b/mi] 10cal 389/W 12.41/12.71mph
23) 0.01mi - 14(16:33/mi) 181/183bpm [2997b/mi] 3cal 263/W 3.62/12.43mph
24) 0.16mi - 46(4:46/mi) 182/185bpm [868b/mi] 10cal 385/W 12.57/12.64mph
25) 0.01mi - 14(25:44/mi) 184/185bpm [4734b/mi] 3cal 184/W 2.33/12.57mph
26) 0.16mi - 46(4:43/mi) 182/183bpm [860b/mi] 10cal 401/W 12.7/12.78mph
27) 0.01mi - 15(37:27/mi) 184/184bpm [6891b/mi] 3cal 137/W 1.6/12.71mph
28) 0.16mi - 45(4:39/mi) 185/186bpm [859b/mi] 10cal 391/W 12.93/12.86mph
29) 0.01mi - 14(33:04/mi) 184/185bpm [6085b/mi] 3cal 140/W 1.81/12.86mph
30) 0.16mi - 46(4:42/mi) 184/186bpm [865b/mi] 10cal 391/W 12.76/13.01mph
31) 0.01mi - 14(19:15/mi) 185/186bpm [3562b/mi] 3cal 183/W 3.12/13.01mph
32) 0.17mi - 46(4:34/mi) 186/187bpm [849b/mi] 11cal 392/W 13.14/13.08mph
33) 0.1mi - 2:03(21:35/mi) 161/187bpm [3476b/mi] 23cal 95/W 2.78/13.01mph
34) 0.17mi - 47(4:33/mi) 165/174bpm [752b/mi] 9cal 393/W 13.16/13.08mph
35) 0.01mi - 16(20:52/mi) 176/177bpm [3674b/mi] 3cal 128/W 2.87/13.08mph
36) 0.16mi - 46(4:41/mi) 179/183bpm [837b/mi] 10cal 400/W 12.83/13.24mph
37) 0.01mi - 17(39:32/mi) 183/185bpm [7233b/mi] 4cal 118/W 1.52/13.16mph
38) 0.17mi - 46(4:34/mi) 182/186bpm [831b/mi] 10cal 400/W 13.14/13.08mph
39) 0.01mi - 18(35:42/mi) 178/186bpm [6355b/mi] 4cal 123/W 1.68/13.01mph
40) 0.12mi - 1:29(11:54/mi) 131/136bpm [1559b/mi] 12cal 165/W 5.04/5.07mph
8:30 46 15 46 14 46 14 46 14 47 13 46 14 46 14 46 14 46 14 46 15 45 14 46 14 46 15 45 14 46 14 46 2:03 47 16 46 17 46 18 1:29

Multigraph

  • Pace
  • 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
1.24 8:30 8:30 6:52 143 -166 983 167 0-172 284 -351
1.38 9:15 45 5:22 169 166-171 908 173 172-174 358 351-370
1.38 9:29 14 42:06 170 169-171 7158 81 0-174 116 0-358
1.53 10:16 47 5:21 167 164-169 894 174 102-204 357 187-380
1.53 10:28 12 56:16 169 168-170 9509 74 0-174 97 0-361
1.68 11:14 46 5:19 167 165-170 889 174 90-184 356 146-376
1.68 11:27 12 42:50 170 170-171 7282 144 0-174 146 0-360
1.83 12:12 46 5:11 170 168-172 880 171 62-178 357 143-387
1.83 12:26 13 39:22 172 172-173 6772 176 176-182 121 0-362
1.98 13:12 46 5:20 171 170-173 912 176 174-190 364 183-384
1.99 13:24 12 18:51 173 172-174 3260 151 126-176 219 0-355
2.14 14:10 46 5:08 173 171-176 888 176 156-186 370 271-393
2.15 14:24 14 24:42 176 175-176 4347 176 172-202 140 0-400
2.30 15:09 45 5:00 175 173-178 875 177 174-202 375 360-400
2.31 15:23 14 23:04 177 177-178 4083 173 160-200 223 0-406
2.46 16:08 45 4:59 176 174-178 877 177 174-200 380 370-406
2.47 16:22 14 24:42 177 176-178 4372 154 0-196 142 0-417
2.62 17:07 45 4:56 177 173-179 874 176 174-196 379 370-417
2.62 17:20 13 29:12 179 178-180 5226 174 148-178 125 0-379
2.78 18:06 46 5:02 179 178-180 902 175 122-180 380 170-408
2.79 18:19 13 23:56 179 178-180 4283 176 150-196 178 0-385
2.94 19:04 45 4:51 177 172-180 860 182 178-214 391 237-475
2.95 19:18 14 20:26 181 180-183 3697 145 112-182 256 38-387
3.11 20:04 46 4:46 182 180-185 869 178 138-192 382 105-451
3.12 20:17 13 26:00 184 182-185 4783 168 138-178 185 0-394
3.28 21:03 46 4:49 182 180-183 877 177 140-192 402 231-476
3.28 21:16 12 50:45 184 183-184 9337 168 144-178 110 0-391
3.45 22:02 46 4:47 185 183-186 884 180 160-188 388 98-428
3.45 22:14 12 43:30 184 183-185 8004 172 138-180 116 0-399
3.61 23:00 45 4:41 184 183-186 862 174 132-184 391 125-429
3.62 23:13 13 24:17 185 185-186 4492 153 98-178 182 0-407
3.79 23:59 46 4:39 186 184-187 865 175 110-184 389 102-430
3.88 26:01 2:02 21:49 161 140-187 3512 102 0-180 92 0-396
4.05 26:48 46 4:37 166 147-175 767 182 174-186 399 304-445
4.06 27:03 15 24:35 176 175-178 4325 182 180-196 122 0-444
4.22 27:48 45 4:40 179 178-183 834 182 180-196 406 395-444
4.22 28:04 16 56:59 183 182-185 10427 100 0-182 106 0-406
4.39 28:49 45 4:35 182 179-186 835 180 96-192 402 289-429
4.39 31:47 2:58 +1 8:46:29 175 118-186 92133 81 0-182 115 0-399
4.52 33:15 1:28 +1 11:55 131 119-136 1561 168 132-172 166 116-174

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    164 avge / 187 max Delete HR Trace

  • Cadence Distribution

    168 avge / 214 max Stride Length: 142cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 83.2 173 4.5 28:01 6:15
    Walk 15.1 104 0.1 5:04 48:22
    Still 1.7 - - 35 -

  • Power Distribution

    313W (476 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:20 5:21 0.00% More
    800m 2:42 5:25 0.00% More
    1km 3:30 5:38 0.00% More
    Mile 5:41 5:41 0.00% More
    5k 18:53 6:05 0.00% More

  • Predictions

     
    Dist Time Per Mile
    1M 6:09 6:09
    5km 20:29 6:36
    5M 33:54 6:47
    10km 42:41 6:52
    10M 1:10:42 7:04
    Half 1:34:07 7:11
    20M 2:27:23 7:22
    Mara 3:16:14 7:29
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