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Sun 13th Apr 2025 at 8:39pm by Paul Topspin

Run > General
  • Time
    28:36
  • Miles
    3.11
  • Min/mi
    9:12
  • Pacing
    81.8%
  • WAVA
    57.10
  • Stride(cm)
    99
  • Cals
    365
  • Watts
    316
  • Cadence
    178
  • BPM
    134
  • %MHR
    77.6
  • B/mi
    1228
  • Asc(m)
    13
  • Surface
    Road

Notes & Comments

1) 0.31mi - 2:56(9:28/mi) 120/131bpm [1136b/mi] 34cal 295/357W
2) 0.31mi - 2:55(9:23/mi) 129/135bpm [1210b/mi] 36cal 294/309W
3) 0.31mi - 2:55(9:24/mi) 130/134bpm [1221b/mi] 36cal 296/311W
4) 0.31mi - 2:53(9:18/mi) 133/136bpm [1236b/mi] 37cal 301/336W
5) 0.31mi - 2:56(9:27/mi) 132/136bpm [1247b/mi] 37cal 301/338W
6) 0.31mi - 2:52(9:14/mi) 137/141bpm [1266b/mi] 37cal 314/361W
7) 0.31mi - 2:48(9:00/mi) 139/143bpm [1251b/mi] 37cal 329/372W
8) 0.31mi - 2:50(9:09/mi) 139/145bpm [1271b/mi] 38cal 334/393W
9) 0.31mi - 2:50(9:08/mi) 139/147bpm [1269b/mi] 37cal 337/383W
10) 0.31mi - 2:37(8:25/mi) 138/147bpm [1160b/mi] 35cal 358/406W
11) 0.01mi - 3(7:38/mi) 136/136bpm [1039b/mi] 1cal 374/376W
2:56 2:55 2:55 2:53 2:56 2:52 2:48 2:50 2:50 2:37 3

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 1:11 1:11 9:28 106 93-126 1004 179 106-194 297 96-357 2/2
0.25 2:22 1:11 9:31 130 127-131 1237 178 176-184 296 291-304 0/1
0.38 3:33 1:11 9:28 128 124-130 1213 177 174-180 294 286-305 1/1
0.50 4:43 1:10 9:19 129 125-131 1201 177 174-180 292 287-300 0/3
0.63 5:54 1:11 9:25 132 128-135 1242 177 174-178 294 284-309 0/2
0.75 7:04 1:11 9:25 128 127-130 1204 177 176-178 294 274-305 0/2
0.88 8:14 1:10 9:19 131 128-134 1220 177 176-178 299 292-311 0/1
1.00 9:24 1:09 9:14 131 129-134 1210 178 176-182 295 289-313 0/2
1.13 10:34 1:10 9:20 134 131-136 1250 177 176-180 309 285-336 1/1
1.25 11:44 1:11 9:26 134 133-135 1265 176 176-178 296 290-308 0/1
1.38 12:53 1:08 9:07 134 133-136 1221 177 174-180 305 299-311 0/2
1.50 14:45 1:53 +42 15:01 129 121-136 1937 177 176-182 308 228-338 1/2
1.63 15:58 1:13 9:45 134 130-138 1306 177 176-180 306 289-361 2/2
1.75 17:07 1:09 9:11 137 136-139 1257 178 176-182 317 291-337 1/0
1.88 18:16 1:09 9:09 137 134-141 1253 179 176-180 317 306-325 1/0
2.00 19:24 1:08 9:04 139 135-142 1259 179 176-184 332 323-350 2/0
2.13 20:31 1:07 8:58 139 134-142 1246 178 176-180 323 308-348 1/1
2.25 21:38 1:07 8:58 142 140-144 1272 180 176-184 353 327-393 2/1
2.38 22:47 1:09 9:12 137 134-143 1261 177 176-180 329 321-339 1/0
2.50 23:57 1:10 9:16 137 132-145 1270 177 176-180 324 308-355 1/0
2.63 25:05 1:08 9:06 136 132-137 1237 178 174-184 331 312-354 2/0
2.75 26:14 1:09 9:15 142 135-147 1314 177 176-178 339 319-357 2/0
2.88 27:18 1:04 8:33 146 144-147 1248 179 176-184 356 318-385 2/1
3.00 28:24 1:06 8:45 135 131-146 1180 178 176-186 341 332-354 2/1
3.11 29:18 54 8:03 135 132-137 1086 181 176-186 373 350-406 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 147 max Delete HR Trace

  • Cadence Distribution

    178 avge / 194 max Stride Length: 99cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.5 177 3.1 28:33 9:25
    Walk 0.2 106 0 3 13:48
    Pause 2.3 - - 42 -

  • Power Distribution

    316W (406 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:04 8:21 43.28% More
    800m 4:17 8:38 50.21% More
    1km 5:26 8:45 52.39% More
    Mile 8:52 8:52 56.03% More
    5k 29:14 9:25 55.74% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:35 8:35 57.87
    5km 28:34 9:12 57.04
    5M 47:19 9:28 56.38
    10km 59:34 9:35 56.02
    10M 1:38:38 9:52 55.71
    Half 2:11:20 10:02 55.30
    20M 3:25:39 10:17 55.40
    Mara 4:33:48 10:27 55.73
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