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Tue 25th Mar 2025 at 11:04am by Paul Topspin

Run > General
  • Time
    29:50
  • Miles
    3.11
  • Min/mi
    9:36
  • Pacing
    84.1%
  • WAVA
    54.74
  • Stride(cm)
    95
  • Cals
    362
  • Watts
    312
  • Cadence
    176
  • BPM
    127
  • %MHR
    73.9
  • B/mi
    1219
  • Asc(m)
    11
  • Surface
    Road

Notes & Comments

1) 0.31mi - 3:04(9:51/mi) 112/123bpm [1103b/mi] 33cal 306/343W
2) 0.31mi - 3:01(9:42/mi) 122/125bpm [1183b/mi] 36cal 326/353W
3) 0.31mi - 2:59(9:37/mi) 127/133bpm [1220b/mi] 37cal 321/342W
4) 0.31mi - 2:59(9:36/mi) 124/131bpm [1191b/mi] 35cal 312/382W
5) 0.31mi - 3:00(9:41/mi) 128/133bpm [1239b/mi] 37cal 315/346W
6) 0.31mi - 3:01(9:42/mi) 130/133bpm [1260b/mi] 37cal 298/327W
7) 0.31mi - 3:00(9:39/mi) 130/132bpm [1255b/mi] 37cal 294/316W
8) 0.31mi - 3:04(9:53/mi) 126/131bpm [1244b/mi] 36cal 294/309W
9) 0.31mi - 2:51(9:11/mi) 134/139bpm [1232b/mi] 37cal 314/333W
10) 0.31mi - 2:48(9:02/mi) 139/141bpm [1255b/mi] 37cal 328/356W
11) 0.01mi - 2(7:38/mi) 141/141bpm [1077b/mi] 328/329W
3:04 3:01 2:59 2:59 3:00 3:01 3:00 3:04 2:51 2:48 2

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 1:15 1:15 9:59 101 83-120 1008 178 102-192 307 92-334 1/1
0.25 2:28 1:14 9:48 121 117-123 1187 177 176-178 315 305-343 1/2
0.38 3:42 1:13 9:46 119 118-121 1163 176 174-178 319 313-326 0/1
0.50 4:54 1:12 9:39 122 118-124 1178 177 176-180 323 311-340 1/2
0.63 6:07 1:13 9:40 123 121-125 1190 177 174-180 331 316-353 1/3
0.75 7:19 1:12 9:38 127 125-133 1224 177 176-180 318 306-342 1/2
0.88 8:30 1:11 9:31 128 127-129 1219 177 176-180 328 319-341 1/2
1.00 9:43 1:12 9:37 125 124-128 1202 177 176-178 312 303-329 1/3
1.13 10:55 1:12 9:39 129 127-131 1246 177 176-184 318 304-336 2/1
1.25 12:48 1:53 +42 15:04 118 112-129 1778 177 176-178 330 311-382 2/2
1.38 14:00 1:12 9:40 127 121-132 1227 177 174-184 321 296-346 1/1
1.50 15:13 1:13 9:44 130 128-133 1266 176 174-178 308 300-329 2/1
1.63 16:30 1:16 10:12 130 128-133 1326 176 174-178 303 269-326 2/0
1.75 17:41 1:11 9:29 130 128-132 1233 176 174-178 298 280-327 1/1
1.88 18:51 1:10 9:22 129 129-131 1208 177 174-184 303 291-321 0/1
2.00 20:04 1:13 9:42 130 128-132 1260 176 174-178 297 283-316 0/1
2.13 21:16 1:12 9:37 130 127-131 1251 176 174-176 292 286-295 1/1
2.25 22:30 1:14 9:52 128 126-129 1263 175 174-176 295 288-306 1/1
2.38 23:43 1:13 9:45 124 122-127 1209 175 174-176 289 278-307 1/1
2.50 24:58 1:14 9:55 129 124-131 1280 176 174-176 298 290-309 1/0
2.63 26:07 1:10 9:17 132 129-135 1226 177 174-184 305 286-332 2/1
2.75 27:16 1:08 9:06 135 130-139 1228 176 174-178 322 317-333 1/0
2.88 28:24 1:08 9:04 137 137-138 1242 176 174-178 327 319-338 2/0
3.00 29:32 1:08 9:04 140 138-141 1269 176 174-184 321 307-335 1/0
3.11 30:31 59 8:57 140 139-141 1253 176 174-178 333 319-356 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    127 avge / 141 max Delete HR Trace

  • Cadence Distribution

    176 avge / 192 max Stride Length: 95cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.8 176 3.1 29:49 9:49
    Pause 2.2 - - 42 -

  • Power Distribution

    312W (382 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:14 9:00 40.13% More
    800m 4:30 9:02 47.93% More
    1km 5:39 9:06 50.34% More
    Mile 9:23 9:23 52.94% More
    5k 30:29 9:49 53.47% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:58 8:58 55.40
    5km 29:48 9:36 54.68
    5M 49:21 9:52 54.06
    10km 1:02:08 10:00 53.71
    10M 1:42:53 10:17 53.41
    Half 2:16:59 10:27 53.02
    20M 3:34:31 10:44 53.11
    Mara 4:45:37 10:54 53.42
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