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Mon 31st Mar 2025 at 2:45pm by Trundle

Run > Tempo
  • Time
    50:04
  • Miles
    3.96
  • Min/mi
    12:39
  • Pacing
    84.9%
  • WAVA
    47.81
  • Stride(cm)
    87
  • Cals
    417
  • Watts
    205
  • Cadence
    146
  • BPM
    165
  • %MHR
    84.3
  • B/mi
    2088
  • Asc(m)
    28
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

10min warmup, 3 x 8min @ 171bpm with 3min recovery, 10min cooldown

1) 0.79mi - 10:00(12:35/mi) 152/166bpm [1913b/mi] 79cal 210/254W
2) 0.72mi - 8:00(11:05/mi) 172/177bpm [1905b/mi] 76cal 238/259W
3) 0.17mi - 3:00(17:45/mi) 153/173bpm [2715b/mi] 18cal 98/220W
4) 0.71mi - 8:00(11:12/mi) 172/178bpm [1927b/mi] 76cal 240/275W
5) 0.17mi - 3:00(17:20/mi) 160/176bpm [2775b/mi] 19cal 98/233W
6) 0.7mi - 8:00(11:27/mi) 173/178bpm [1982b/mi] 74cal 235/441W
7) 0.69mi - 10:00(14:32/mi) 167/178bpm [2427b/mi] 74cal 170/231W
8) 0mi - 4(14:55/mi) 166/166bpm [2477b/mi] 1cal 174/182W
10:00 8:00 3:00 8:00 3:00 8:00 10:00 4

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.
0.79 9:59 9:59 12:34 152 69-166 1910 151 0-158 210 0-254 4/8
1.52 17:58 7:59 11:05 172 161-177 1905 155 150-160 238 208-259 2/7
1.68 20:57 2:59 17:45 153 141-173 2716 102 0-152 98 0-220 2/2
2.40 28:57 8:00 11:12 172 146-178 1927 156 106-162 240 113-275 10/10
2.57 31:57 3:00 17:20 160 146-176 2775 102 0-152 99 0-236 3/1
3.27 39:56 7:59 11:27 173 147-178 1981 155 106-162 235 102-441 16/10
3.95 49:55 9:59 14:32 167 159-178 2426 134 0-160 170 0-231 11/4
3.96 50:01 6 +1 20:12 166 165-166 3352 140 140-140 174 169-182 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    165 avge / 178 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    14 1.7% 12:26

  • Cadence Distribution

    146 avge / 162 max Stride Length: 87cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 82.7 153 3.5 41:25 11:59
    Walk 17.3 108 0.5 8:40 17:02

  • Power Distribution

    205W (441 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:39 10:39 40.85% More
    800m 5:25 10:55 46.59% More
    1km 6:47 10:55 48.07% More
    Mile 11:31 11:31 46.81% More
    5k 37:54 12:12 49.39% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:38 11:38 46.35
    5km 38:43 12:28 48.34
    5M 1:04:06 12:49 47.25
    10km 1:20:43 12:59 46.72
    10M 2:13:39 13:22 46.75
    Half 2:57:57 13:35 46.60
    20M 4:38:40 13:56 45.90
    Mara 6:11:01 14:10 45.19

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