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Sat 12th Apr 2025 at 12:44pm by Podkin

Run > General
  • Time
    55:57
  • Miles
    3.52
  • Min/mi
    15:54
  • Pacing
    81.3%
  • WAVA
    38.95
  • Stride(cm)
    79
  • Cals
    404
  • Watts
    180
  • Cadence
    128
  • BPM
    131
  • %MHR
    76.2
  • B/mi
    2083
  • Asc(m)
    37
  • Surface
    Road

Notes & Comments

1) 1mi - 14:45(14:45/mi) 131/145bpm [1933b/mi] 117cal 199/327W
2) 1mi - 16:04(16:04/mi) 131/146bpm [2105b/mi] 116cal 176/337W
3) 1mi - 16:34(16:34/mi) 131/146bpm [2170b/mi] 113cal 168/303W
4) 0.52mi - 8:33(16:36/mi) 132/145bpm [2191b/mi] 58cal 173/332W
14:45 16:04 16:34 8:33

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 1:30 1:30 12:04 124 93-136 1496 158 102-168 231 22-300 1/6
0.25 3:20 1:49 14:36 133 111-143 1941 141 106-170 199 91-278 4/1
0.38 5:10 1:50 14:43 134 116-143 1972 135 106-166 216 99-295 3/0
0.50 7:19 2:08 17:07 132 118-144 2259 124 106-168 179 100-313 4/4
0.63 9:02 1:44 13:49 130 112-142 1797 138 108-168 195 66-302 1/4
0.75 10:49 1:47 14:17 132 117-144 1885 139 106-168 197 94-306 2/3
0.88 12:39 1:49 14:34 133 116-143 1937 133 108-164 199 109-327 5/0
1.00 14:45 2:06 16:49 131 115-145 2202 124 106-170 189 123-315 1/3
1.13 16:31 1:46 14:09 132 113-145 1868 136 108-164 189 91-274 1/4
1.25 18:32 2:01 16:06 131 112-146 2109 127 106-166 165 63-320 3/0
1.38 20:36 2:04 16:32 133 117-144 2199 122 104-172 172 102-316 3/0
1.50 22:58 2:22 18:57 130 118-146 2464 117 104-170 163 97-331 3/3
1.63 24:45 1:47 14:19 129 116-143 1847 136 108-166 194 102-337 1/4
1.75 26:40 1:55 15:22 131 114-143 2013 134 108-168 175 85-279 3/4
1.88 28:34 1:53 15:07 131 119-143 1980 131 106-182 190 109-313 5/0
2.00 30:49 2:16 18:04 131 117-142 2367 118 104-170 167 111-311 1/2
2.13 32:41 1:52 14:55 131 117-146 1954 132 108-162 176 93-273 1/5
2.25 34:47 2:06 16:47 131 119-143 2198 123 106-168 155 90-276 2/0
2.38 36:39 1:52 14:53 133 119-144 1980 133 104-168 194 60-297 3/0
2.50 38:53 2:14 17:52 130 119-143 2322 121 106-172 161 102-281 3/3
2.63 40:51 1:58 15:46 133 115-144 2096 132 100-168 182 95-294 1/3
2.75 42:52 2:01 16:07 131 118-143 2111 132 108-176 168 99-278 2/3
2.88 44:53 2:01 16:07 131 117-145 2111 126 106-176 175 94-303 3/1
3.00 47:23 2:31 20:06 127 114-142 2552 107 100-150 145 108-205 3/1
3.13 49:17 1:54 15:13 131 117-143 1994 131 104-164 188 97-332 1/5
3.25 51:20 2:03 16:21 134 116-143 2190 126 100-160 179 101-313 3/2
3.38 53:21 2:01 16:10 134 115-144 2165 126 104-170 186 123-329 2/1
3.50 55:40 2:18 18:27 129 119-145 2380 122 54-172 159 7-311 2/2
3.51 55:57 17 19:53 120 117-124 2386 110 110-112 105 100-109 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    131 avge / 146 max Delete HR Trace

  • Cadence Distribution

    128 avge / 182 max Stride Length: 79cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 38.8 159 1.8 21:43 11:50
    Walk 61.0 108 1.7 34:07 20:18
    Still 0.2 - - 7 -

  • Power Distribution

    180W (337 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 39 10:35 35.59% More
    200m 1:29 11:53 34.96% More
    400m 3:17 13:14 33.47% More
    800m 7:09 14:23 36.80% More
    1km 8:57 14:24 37.79% More
    Mile 14:43 14:43 37.57% More
    5k 49:04 15:47 39.17% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 14:44 14:44 37.53
    5km 49:01 15:47 39.21
    5M 1:21:10 16:14 38.31
    10km 1:42:12 16:27 37.88
    10M 2:49:14 16:55 37.95
    Half 3:45:18 17:12 37.85
    20M 5:52:49 17:38 37.30
    Mara 7:49:45 17:56 36.74

Bespoke Fields

Amend your bespoke fields
run pace 11:50
execution score
run distance 1.8
run % 38.8
target HR 120-140
VO2 35.23

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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