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Wed 9th Apr 2025 at 7:59am by pjlovr25

Run > Tempo
  • Time
    24:01
  • Miles
    2.54
  • Min/mi
    9:27
  • Pacing
    80.1%
  • WAVA
    50.68
  • Stride(cm)
    94
  • Cals
    278
  • Watts
    262
  • Cadence
    180
  • BPM
    166
  • %MHR
    88.5
  • B/mi
    1566
  • Asc(m)
    11
  • Surface
    Road

Notes & Comments

4x 4mins tempo, 1min recover
1) 0.47mi - 4:00(8:26/mi) 163/175bpm [1376b/mi] 47cal 298/335W
2) 0.06mi - 1:00(15:38/mi) 159/174bpm [2486b/mi] 11cal 166/312W
3) 0.48mi - 4:00(8:24/mi) 171/177bpm [1436b/mi] 48cal 298/329W
4) 0.06mi - 1:00(15:27/mi) 162/176bpm [2503b/mi] 11cal 155/296W
5) 0.47mi - 4:00(8:28/mi) 168/176bpm [1423b/mi] 47cal 289/318W
6) 0.06mi - 1:00(15:57/mi) 161/175bpm [2567b/mi] 11cal 154/316W
7) 0.48mi - 4:00(8:21/mi) 173/179bpm [1446b/mi] 49cal 291/355W
8) 0.06mi - 1:00(16:23/mi) 165/177bpm [2702b/mi] 11cal 145/306W
9) 0.09mi - 55(9:55/mi) 153/156bpm [1516b/mi] 9cal 226/244W
10) 0.29mi - 3:06(10:39/mi) 157/162bpm [1673b/mi] 34cal 244/268W
4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 55 3:06

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.
0.47 3:59 3:59 8:24 163 106-175 1370 191 128-196 298 92-335 8/2
0.54 4:59 1:00 15:38 160 144-174 2502 140 132-194 168 103-312 2/1
1.01 8:59 4:00 8:24 171 144-177 1436 190 132-196 298 142-329 5/4
1.08 9:59 1:00 15:27 162 148-176 2503 139 122-188 157 124-296 1/2
1.55 13:59 4:00 8:28 168 148-176 1423 190 136-194 289 129-318 2/8
1.61 14:59 1:00 15:57 161 148-175 2568 139 120-192 156 122-316 1/2
2.09 18:59 4:00 8:21 173 148-179 1446 192 176-198 290 189-355 6/5
2.15 19:59 1:00 16:23 165 152-177 2703 139 132-192 147 82-306 2/1
2.24 20:53 54 9:51 153 150-156 1507 181 134-186 226 133-244 0/3
2.53 23:59 3:06 +1 10:42 157 154-162 1680 180 170-192 244 207-268 2/4

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    166 avge / 179 max Delete HR Trace

  • Cadence Distribution

    180 avge / 198 max Stride Length: 94cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 84.1 188 2.3 20:12 8:45
    Walk 15.9 134 0.2 3:49 16:33

  • Power Distribution

    262W (355 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:03 8:13 44.65% More
    800m 4:15 8:33 47.33% More
    1km 5:37 9:03 46.56% More
    Mile 8:50 8:50 50.18% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:17 8:17 53.56
    5km 30:14 9:44 50.13
    5M 52:05 10:25 47.32
    10km 1:06:46 10:45 46.05
    10M 1:55:00 11:30 43.99
    Half 2:36:34 11:57 42.70
    20M 4:13:56 12:42 41.00
    Mara 5:45:44 13:12 39.73
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