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Mon 7th Apr 2025 at 6:38pm by runningj

Run > General
  • Time
    36:10
  • Miles
    4.01
  • Min/mi
    9:01
  • Pacing
    68.2%
  • WAVA
    54.15
  • Stride(cm)
    116
  • Cals
    490
  • Watts
    354
  • Cadence
    153
  • BPM
    135
  • %MHR
    77.1
  • B/mi
    1217
  • Asc(m)
    22
  • Surface
    Road

Notes & Comments

1) 1mi - 8:54(8:54/mi) 128/133bpm [1139b/mi] 119cal 345/429W
2) 1mi - 9:10(9:10/mi) 134/141bpm [1229b/mi] 123cal 378/485W
3) 1mi - 8:57(8:57/mi) 137/143bpm [1227b/mi] 122cal 325/412W
4) 1mi - 9:03(9:03/mi) 141/145bpm [1276b/mi] 125cal 355/428W
5) 0.01mi - 6(10:06/mi) 140/141bpm [1414b/mi] 1cal 374/379W
8:54 9:10 8:57 9:03 6

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 1:06 1:06 8:49 115 98-127 1015 154 150-158 379 357-410 2/2
0.25 2:11 1:05 8:38 128 127-130 1104 154 152-156 379 331-427 3/3
0.38 3:18 1:07 8:57 127 126-128 1136 155 152-160 334 329-344 1/2
0.50 4:25 1:07 8:55 128 127-129 1141 154 152-158 335 325-348 2/3
0.63 5:32 1:07 8:58 130 128-131 1165 155 152-160 362 328-429 4/2
0.75 6:39 1:07 8:57 131 130-132 1172 154 152-156 333 325-386 1/2
0.88 7:46 1:07 8:54 130 128-131 1157 153 150-156 331 320-339 0/2
1.00 8:54 1:08 9:03 132 131-133 1195 153 152-156 348 337-358 1/3
1.13 10:01 1:07 8:58 134 131-136 1202 154 152-158 378 357-405 3/4
1.25 12:26 2:25 +1:18 19:19 128 95-139 2472 154 150-156 392 361-434 5/3
1.38 13:33 1:07 8:58 127 107-136 1138 154 150-160 409 393-427 3/1
1.50 14:39 1:06 8:49 134 133-136 1182 153 150-154 372 357-389 2/2
1.63 15:48 1:09 9:11 139 135-141 1276 153 152-156 419 383-485 5/0
1.75 17:00 1:12 9:37 137 135-140 1318 151 148-152 353 341-397 2/1
1.88 18:12 1:12 9:36 135 131-136 1295 152 148-154 359 345-382 2/1
2.00 19:22 1:09 9:15 137 131-139 1267 152 144-154 378 344-427 4/2
2.13 20:28 1:07 8:54 138 136-139 1228 153 150-158 317 290-368 0/5
2.25 21:35 1:07 8:56 138 136-140 1232 154 152-158 330 320-340 0/2
2.38 22:42 1:07 8:52 139 138-139 1233 154 152-156 328 325-332 1/2
2.50 23:48 1:06 8:47 137 135-139 1203 153 150-156 325 292-350 1/3
2.63 24:56 1:08 9:06 139 133-143 1265 153 150-156 343 323-356 1/1
2.75 26:06 1:10 9:18 139 137-142 1294 152 148-154 315 308-323 1/2
2.88 27:12 1:06 8:49 138 137-140 1218 154 152-156 324 307-341 0/2
3.00 29:12 2:00 +54 15:57 130 117-139 2074 153 150-156 342 320-412 1/2
3.13 30:17 1:06 8:47 135 126-140 1185 153 152-156 387 353-428 2/0
3.25 31:24 1:07 8:53 142 139-144 1261 154 152-158 375 347-414 3/1
3.38 32:33 1:09 9:14 142 141-143 1310 153 150-156 350 323-381 3/3
3.50 33:40 1:07 8:54 139 138-141 1236 153 150-156 332 301-360 1/2
3.63 34:48 1:08 9:03 142 138-144 1285 153 150-156 354 346-366 2/2
3.75 35:57 1:09 9:15 143 142-145 1323 153 150-156 353 335-374 2/0
3.88 37:08 1:11 9:27 142 141-143 1342 152 150-154 345 332-363 2/1
4.00 38:15 1:07 8:58 141 139-142 1263 152 150-154 349 320-381 2/3
4.01 38:21 6 10:28 140 140-141 1465 152 150-152 374 371-379 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    135 avge / 145 max Delete HR Trace

  • Cadence Distribution

    153 avge / 160 max Stride Length: 116cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 93.7 153 4 35:47 9:34
    Walk 0.9 147 0 22 9:41
    Pause 5.4 - - 2:12 -

  • Power Distribution

    354W (485 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:08 8:34 39.79% More
    800m 4:22 8:48 45.85% More
    1km 5:29 8:50 48.09% More
    Mile 8:53 8:53 51.19% More
    5k 30:07 9:42 50.10% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:26 7:26 61.17
    5km 27:03 8:42 55.78
    5M 46:30 9:18 52.94
    10km 59:34 9:35 51.62
    10M 1:42:27 10:15 49.31
    Half 2:19:21 10:38 47.85
    20M 3:45:41 11:17 46.23
    Mara 5:06:59 11:43 45.45

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