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Mon 7th Apr 2025 at 2:38pm by Paul Topspin

Run > General
  • Time
    30:25
  • Miles
    3.12
  • Min/mi
    9:45
  • Pacing
    70.5%
  • WAVA
    53.80
  • Stride(cm)
    101
  • Cals
    380
  • Watts
    293
  • Cadence
    163
  • BPM
    135
  • %MHR
    78.2
  • B/mi
    1312
  • Asc(m)
    2
  • Surface
    Road

Notes & Comments

1) 0.31mi - 3:02(9:46/mi) 117/127bpm [1142b/mi] 34cal 287/360W
2) 0.17mi - 2:01(11:54/mi) 118/128bpm [1405b/mi] 21cal 235/364W
3) 0.14mi - 1:00(7:06/mi) 120/142bpm [851b/mi] 13cal 379/428W
4) 0.06mi - 1:00(15:33/mi) 136/143bpm [2115b/mi] 12cal 169/393W
5) 0.14mi - 1:00(6:59/mi) 137/144bpm [957b/mi] 14cal 402/443W
6) 0.07mi - 1:00(14:42/mi) 132/145bpm [1941b/mi] 12cal 162/394W
7) 0.15mi - 1:00(6:42/mi) 129/144bpm [865b/mi] 12cal 421/487W
8) 0.07mi - 1:00(14:44/mi) 144/149bpm [2122b/mi] 13cal 164/445W
9) 0.15mi - 1:00(6:52/mi) 135/152bpm [926b/mi] 13cal 410/467W
10) 0.07mi - 1:00(14:21/mi) 140/155bpm [2009b/mi] 13cal 149/484W
11) 0.15mi - 1:00(6:44/mi) 128/145bpm [863b/mi] 12cal 417/469W
12) 0.06mi - 1:00(16:08/mi) 142/151bpm [2290b/mi] 13cal 155/407W
13) 0.14mi - 1:00(7:00/mi) 141/150bpm [986b/mi] 13cal 428/491W
14) 0.07mi - 1:00(15:02/mi) 143/153bpm [2151b/mi] 13cal 181/452W
15) 0.15mi - 1:00(6:50/mi) 135/146bpm [923b/mi] 13cal 450/523W
16) 0.07mi - 1:00(14:39/mi) 143/151bpm [2094b/mi] 13cal 177/433W
17) 0.14mi - 1:00(7:00/mi) 144/154bpm [1008b/mi] 14cal 428/484W
18) 0.07mi - 1:00(15:21/mi) 147/156bpm [2257b/mi] 13cal 181/437W
19) 0.14mi - 1:00(7:02/mi) 141/151bpm [991b/mi] 14cal 434/477W
20) 0.06mi - 1:00(15:28/mi) 145/156bpm [2242b/mi] 13cal 165/432W
21) 0.15mi - 1:00(6:35/mi) 140/149bpm [921b/mi] 13cal 460/517W
22) 0.06mi - 1:00(16:44/mi) 143/153bpm [2392b/mi] 13cal 134/447W
23) 0.31mi - 3:07(10:01/mi) 135/141bpm [1351b/mi] 38cal 299/331W
24) 0.22mi - 2:16(10:13/mi) 139/141bpm [1420b/mi] 28cal 299/316W
3:02 2:01 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 3:07 2:16

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.
0.31 3:02 3:02 9:45 117 81-127 1140 171 0-180 287 0-360 2/1
0.48 5:02 2:00 11:54 118 96-128 1403 151 0-192 236 37-364 1/1
0.62 6:01 59 7:03 120 104-142 845 181 112-188 379 107-428 1/1
0.68 7:01 1:00 15:33 136 130-143 2115 134 110-226 173 107-393 0/0
0.83 8:01 1:00 6:59 137 130-144 957 184 176-190 400 264-443 1/1
0.89 9:01 1:00 14:42 132 112-145 1941 132 110-186 166 104-394 0/1
1.04 10:01 1:00 6:42 129 112-144 865 185 176-190 420 365-487 1/1
1.11 11:01 1:00 14:44 144 137-149 2123 134 112-188 168 94-445 0/1
1.26 12:01 1:00 6:52 135 125-152 926 187 184-190 411 374-467 1/1
1.33 13:01 1:00 14:21 140 118-155 2009 113 0-188 153 0-484 1/1
1.47 14:01 1:00 6:44 128 118-145 863 189 186-192 418 386-469 1/1
1.54 15:01 1:00 16:08 142 126-151 2290 131 112-190 159 95-408 0/1
1.68 16:01 1:00 7:00 141 129-150 986 188 180-192 424 177-491 2/1
1.75 17:01 1:00 15:02 143 131-153 2151 130 112-192 185 115-452 0/1
1.89 18:01 1:00 6:50 135 128-146 923 189 178-192 450 409-523 1/1
1.96 19:01 1:00 14:39 143 134-151 2094 132 112-190 181 117-434 1/1
2.10 20:01 1:00 7:00 144 134-154 1008 187 182-192 426 324-484 2/1
2.17 21:01 1:00 15:21 147 130-156 2257 131 110-190 185 108-437 1/1
2.31 22:01 1:00 7:02 141 130-151 992 187 176-192 431 265-477 1/0
2.38 23:01 1:00 15:28 145 126-156 2242 130 110-188 169 107-432 1/1
2.53 24:01 1:00 6:35 139 126-149 915 189 174-192 457 259-517 1/1
2.58 25:00 59 17:13 143 125-153 2461 109 0-190 134 0-447 0/1
2.89 28:05 3:06 10:01 135 124-141 1352 175 170-178 299 225-331 2/2
3.12 30:21 2:16 +1 10:14 139 135-141 1423 175 172-176 299 270-316 2/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    135 avge / 156 max Delete HR Trace

  • Cadence Distribution

    163 avge / 226 max Stride Length: 101cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 73.2 181 2.7 22:16 8:21
    Walk 26.8 112 0.5 8:08 17:56
    Still 0.1 - - 1 -

  • Power Distribution

    293W (523 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:12 8:53 40.69% More
    800m 4:25 8:54 48.67% More
    1km 5:28 8:48 52.09% More
    Mile 9:00 9:00 55.16% More
    5k 30:14 9:44 53.89% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:06 9:06 54.59
    5km 30:17 9:45 53.81
    5M 50:09 10:02 53.19
    10km 1:03:08 10:10 52.86
    10M 1:44:33 10:27 52.56
    Half 2:19:12 10:38 52.17
    20M 3:37:58 10:54 52.27
    Mara 4:50:12 11:05 52.58
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