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Sun 6th Apr 2025 at 7:54am by AndyS

Run > Long Run
  • Time
    3:02:06
  • Miles
    13.19
  • Min/mi
    13:48
  • Pacing
    83.8%
  • WAVA
    39.33
  • Stride(cm)
    75
  • Cals
    2093
  • Watts
    273
  • Cadence
    156
  • BPM
    132
  • %MHR
    82.6
  • B/mi
    1824
  • Asc(m)
    95
  • Surface
    Road

Notes & Comments

1) 1km - 8:40(8:40/km) 112/135bpm [970b/km] 98cal 268/451W
2) 1km - 7:49(7:49/km) 128/138bpm [1001b/km] 102cal 307/421W
3) 1km - 7:58(7:58/km) 130/139bpm [1035b/km] 99cal 299/472W
4) 1km - 7:56(7:56/km) 133/142bpm [1056b/km] 103cal 299/458W
5) 1km - 8:24(8:24/km) 131/141bpm [1100b/km] 100cal 273/434W
6) 1km - 8:19(8:19/km) 133/141bpm [1105b/km] 103cal 302/549W
7) 1km - 8:39(8:39/km) 131/140bpm [1133b/km] 102cal 294/418W
8) 1km - 8:45(8:45/km) 125/136bpm [1095b/km] 94cal 258/460W
9) 1km - 7:59(7:59/km) 129/141bpm [1030b/km] 97cal 283/445W
10) 1km - 8:46(8:46/km) 130/143bpm [1140b/km] 99cal 273/406W
11) 1km - 8:11(8:11/km) 133/146bpm [1088b/km] 98cal 275/370W
12) 1km - 7:37(7:37/km) 139/150bpm [1059b/km] 99cal 294/504W
13) 1km - 8:11(8:11/km) 140/150bpm [1145b/km] 103cal 289/424W
14) 1km - 9:05(9:05/km) 137/151bpm [1245b/km] 102cal 251/410W
15) 1km - 8:23(8:23/km) 140/149bpm [1173b/km] 101cal 273/396W
16) 1km - 9:06(9:06/km) 138/146bpm [1255b/km] 97cal 250/363W
17) 1km - 10:23(10:23/km) 127/144bpm [1318b/km] 91cal 225/392W
18) 1km - 9:05(9:05/km) 135/146bpm [1227b/km] 96cal 266/389W
19) 1km - 8:17(8:17/km) 138/148bpm [1143b/km] 99cal 282/575W
20) 1km - 9:16(9:16/km) 132/148bpm [1224b/km] 92cal 244/385W
21) 1km - 9:10(9:10/km) 134/146bpm [1228b/km] 95cal 245/459W
22) 0.23km - 2:08(9:16/km) 134/145bpm [1243b/km] 23cal 263/452W
8:40 7:49 7:58 7:56 8:24 8:19 8:39 8:45 7:59 8:46 8:11 7:37 8:11 9:05 8:23 9:06 10:23 9:05 8:17 9:16 9:10 2:08

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.
0.50 7:05 7:05 14:11 109 77-135 1546 147 64-186 261 116-451 12/9
1.00 13:20 6:15 12:30 127 117-136 1588 166 120-186 307 187-403 12/11
1.50 19:37 6:16 12:33 130 121-138 1631 166 118-194 314 211-472 9/9
2.00 26:14 6:37 13:14 130 121-139 1719 163 120-186 282 171-410 9/11
2.50 32:34 6:20 12:40 133 123-142 1685 167 114-186 303 153-458 13/13
3.00 39:17 6:43 13:26 133 123-141 1786 167 92-182 290 137-434 9/12
3.50 46:10 6:53 13:47 133 117-141 1832 163 108-186 295 144-549 11/10
4.00 52:37 6:27 12:53 132 121-140 1702 166 112-184 295 161-394 13/12
4.50 59:59 7:22 14:45 128 114-137 1888 155 100-186 274 119-418 12/13
5.00 1:06:50 6:51 13:42 125 105-136 1712 159 114-184 266 164-460 12/16
5.50 1:13:13 6:23 12:46 129 118-141 1646 165 118-186 289 179-445 10/8
6.00 1:20:03 6:51 13:41 132 119-143 1807 156 106-182 281 173-406 15/14
6.50 1:26:57 6:53 13:46 130 113-139 1791 160 114-194 267 144-373 7/6
7.00 1:33:34 6:38 13:15 133 118-146 1763 160 120-188 270 160-378 9/10
7.50 1:39:37 6:02 12:05 142 128-150 1715 166 118-190 304 181-504 10/9
8.00 1:46:15 6:38 13:17 141 127-150 1873 160 116-188 285 142-424 13/13
8.50 1:53:31 7:15 14:31 135 114-148 1959 154 86-184 256 114-410 12/10
9.00 2:00:34 7:03 14:06 139 128-151 1961 154 106-184 259 110-381 9/12
9.50 2:07:03 6:29 12:58 142 136-149 1841 164 112-186 277 151-396 10/10
10.00 2:14:40 7:37 15:15 135 120-146 2058 148 112-182 244 147-363 11/11
10.50 2:23:13 8:33 17:06 125 110-144 2137 130 80-184 221 98-392 13/13
11.00 2:30:17 7:04 14:08 137 126-146 1936 154 108-184 275 132-363 11/12
11.50 2:37:14 6:57 13:53 135 117-147 1875 153 114-186 270 90-389 12/11
12.00 2:44:18 7:05 14:09 137 124-148 1939 150 116-182 269 162-575 11/10
12.50 2:51:43 7:25 14:49 132 117-148 1956 145 114-190 244 125-385 12/13
13.00 2:59:00 7:18 14:35 133 114-146 1940 145 84-188 246 127-459 9/12
13.19 3:02:06 3:06 16:14 135 120-146 2192 131 112-194 239 117-452 3/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 151 max Delete HR Trace

  • Cadence Distribution

    156 avge / 194 max Stride Length: 75cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 62.3 178 9.5 1:53:28 12:00
    Walk 37.6 119 3.7 1:08:23 18:19
    Still 0.1 - - 15 -

  • Power Distribution

    273W (575 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 33 8:56 35.16% More
    200m 1:15 10:00 33.78% More
    400m 2:48 11:14 31.57% More
    800m 5:48 11:40 36.28% More
    1km 7:20 11:48 37.86% More
    Mile 12:24 12:24 38.85% More
    5k 40:12 12:56 39.49% More
    5 miles 1:05:57 13:11 39.35% More
    10k 1:22:18 13:15 39.43% More
    10 miles 2:14:13 13:25 39.77% More
    Half 3:00:15 13:46 39.45% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:10 10:10 47.40
    5km 36:08 11:38 43.93
    5M 1:01:31 12:18 42.19
    10km 1:18:27 12:38 41.36
    10M 2:13:36 13:22 39.96
    Half 3:00:43 13:48 39.03
    20M 4:50:06 14:30 38.10
    Mara 6:32:25 14:59 37.71
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