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Fri 28th Mar 2025 at 3:01pm by pjlovr25

Run > Easy
  • Time
    35:05
  • Miles
    3.16
  • Min/mi
    11:06
  • Pacing
    87.7%
  • WAVA
    43.91
  • Stride(cm)
    83
  • Cals
    359
  • Watts
    242
  • Cadence
    174
  • BPM
    145
  • %MHR
    77.5
  • B/mi
    1610
  • Asc(m)
    19
  • Surface
    Road

Notes & Comments

30mins easy plus warm-up
1) 0.11mi - 1:30(14:02/mi) 100/107bpm [1404b/mi] 9cal 191/365W
2) 0.1mi - 1:00(9:33/mi) 122/133bpm [1165b/mi] 9cal 260/296W
3) 0.04mi - 30(13:55/mi) 128/132bpm [1782b/mi] 5cal 214/277W
4) 0.1mi - 1:00(9:34/mi) 132/140bpm [1264b/mi] 10cal 246/319W
5) 0.02mi - 30(24:40/mi) 133/139bpm [3280b/mi] 5cal 164/323W
6) 0.01mi - 30(58:54/mi) 129/134bpm [7598b/mi] 5cal 84/232W
7) 2.77mi - 30:00(10:50/mi) 149/156bpm [1613b/mi] 315cal 247/302W
8) 0.01mi - 5(15:09/mi) 153/153bpm [2317b/mi] 1cal 156/188W
1:30 1:00 30 1:00 30 30 30:00 5

Map
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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.
0.11 1:29 1:29 13:53 100 72-107 1388 140 0-150 191 0-365 3/4
0.21 2:29 1:00 9:33 122 105-133 1165 182 138-188 259 165-296 1/3
0.25 2:59 30 13:55 128 118-132 1782 154 142-186 215 175-277 1/1
0.35 3:59 1:00 9:34 131 118-140 1254 179 136-186 244 170-319 2/2
0.37 4:35 36 29:37 133 128-139 3938 115 0-182 167 0-323 1/1
0.38 4:58 23 46:42 128 119-132 5978 130 98-148 69 13-209 1/1
3.15 35:03 30:05 +1 10:52 149 119-156 1618 176 0-194 246 0-302 54/53
3.16 35:08 5 +1 16:37 153 152-153 2543 132 128-134 160 126-188 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    145 avge / 156 max Delete HR Trace

  • Cadence Distribution

    174 avge / 194 max Stride Length: 83cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 87.3 178 2.9 30:43 10:37
    Walk 12.3 137 0.3 4:20 16:28
    Still 0.3 - - 7 -

  • Power Distribution

    242W (365 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:32 10:13 35.95% More
    800m 5:10 10:24 38.90% More
    1km 6:29 10:26 40.35% More
    Mile 10:36 10:36 41.83% More
    5k 34:27 11:05 43.98% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:25 9:25 47.12
    5km 34:25 11:05 44.03
    5M 59:16 11:51 41.59
    10km 1:15:59 12:14 40.47
    10M 2:10:53 13:05 38.65
    Half 2:58:12 13:36 37.52
    20M 4:49:00 14:27 36.03
    Mara 6:33:29 15:01 34.91
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