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Mon 24th Mar 2025 at 1:12pm by Podkin

Run > General
  • Time
    56:15
  • Miles
    3.52
  • Min/mi
    15:59
  • Pacing
    83.7%
  • WAVA
    38.74
  • Stride(cm)
    77
  • Cals
    400
  • Watts
    176
  • Cadence
    130
  • BPM
    131
  • %MHR
    76.1
  • B/mi
    2091
  • Asc(m)
    38
  • Surface
    Mixed

Notes & Comments

1) 1mi - 15:10(15:10/mi) 130/145bpm [1972b/mi] 114cal 191/327W
2) 1mi - 16:03(16:03/mi) 131/146bpm [2102b/mi] 115cal 175/336W
3) 1mi - 16:35(16:35/mi) 131/146bpm [2172b/mi] 112cal 166/332W
4) 0.52mi - 8:28(16:19/mi) 132/150bpm [2153b/mi] 59cal 167/300W
15:10 16:03 16:35 8:28

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 1:32 1:32 12:19 126 101-140 1552 159 104-168 220 103-270 0/6
0.25 3:31 1:59 15:53 133 119-145 2112 132 106-168 176 98-254 2/0
0.38 5:25 1:53 15:08 129 116-145 1952 134 104-170 195 111-284 4/0
0.50 7:26 2:02 16:12 132 115-143 2138 133 106-170 203 103-327 3/3
0.63 9:24 1:57 15:37 129 115-143 2015 130 108-170 167 90-278 2/5
0.75 11:12 1:49 14:28 131 116-143 1896 140 106-166 193 88-283 0/3
0.88 13:05 1:53 15:06 133 118-144 2009 133 108-170 185 101-304 4/0
1.00 15:10 2:05 16:37 129 116-142 2144 128 106-162 196 109-319 2/2
1.13 17:01 1:51 14:45 132 114-145 1946 135 108-164 172 87-270 0/4
1.25 18:58 1:58 15:40 132 118-146 2069 132 106-170 178 109-258 3/0
1.38 20:56 1:58 15:41 130 118-144 2039 129 104-168 180 92-314 3/0
1.50 23:03 2:07 16:58 133 118-144 2257 130 104-170 184 99-313 4/3
1.63 25:08 2:04 16:35 130 117-143 2157 126 106-176 160 84-309 1/5
1.75 27:02 1:55 15:19 130 116-145 1992 135 108-172 182 94-298 1/3
1.88 29:03 2:01 16:04 131 118-144 2105 126 108-166 161 104-270 4/0
2.00 31:12 2:09 17:16 131 118-145 2261 122 104-166 184 120-336 3/2
2.13 33:10 1:57 15:40 131 116-146 2051 134 106-168 169 86-275 0/5
2.25 35:12 2:02 16:17 130 116-144 2117 127 106-168 162 91-266 2/0
2.38 37:14 2:02 16:15 130 118-144 2112 127 106-172 169 109-278 3/0
2.50 39:21 2:07 16:54 131 116-143 2214 128 104-174 168 99-288 3/2
2.63 41:27 2:06 16:47 133 116-144 2232 128 98-176 171 84-312 1/4
2.75 43:34 2:07 16:59 131 117-145 2225 126 106-172 159 94-290 1/3
2.88 45:39 2:05 16:40 129 118-143 2150 124 106-166 150 93-247 2/1
3.00 47:47 2:08 17:05 129 118-144 2203 122 104-170 180 120-332 4/0
3.13 49:42 1:55 15:19 130 117-142 1992 136 110-172 174 85-290 0/4
3.25 51:48 2:06 16:50 130 116-148 2187 133 88-166 168 51-300 2/3
3.38 53:52 2:04 16:30 137 121-150 2261 128 108-164 171 87-299 2/1
3.50 55:53 2:02 16:12 132 117-146 2139 129 106-174 173 96-285 2/0
3.52 56:15 22 19:58 117 110-122 2335 107 106-108 106 97-120 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    131 avge / 150 max Delete HR Trace

  • Cadence Distribution

    130 avge / 176 max Stride Length: 77cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 42.4 160 1.9 23:50 12:25
    Walk 57.5 108 1.6 32:20 20:13
    Still 0.1 - - 5 -

  • Power Distribution

    176W (336 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 43 11:28 32.88% More
    200m 1:31 12:16 33.87% More
    400m 3:29 14:00 31.65% More
    800m 7:23 14:52 35.60% More
    1km 9:17 14:57 36.40% More
    Mile 15:09 15:09 36.50% More
    5k 49:28 15:55 38.85% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 14:49 14:49 37.32
    5km 49:17 15:52 38.99
    5M 1:21:36 16:19 38.11
    10km 1:42:44 16:32 37.68
    10M 2:50:08 17:01 37.75
    Half 3:46:31 17:17 37.64
    20M 5:54:43 17:44 37.10
    Mara 7:52:16 18:02 36.55

Bespoke Fields

Amend your bespoke fields
run pace 12:25
execution score
run distance 1.9
run % 42.4
target HR 120-140
VO2 34.88

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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