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Mon 21st Apr 2025 at 4:16pm by Paul Topspin

Run > General
  • Time
    38:04
  • Miles
    4.05
  • Min/mi
    9:24
  • Pacing
    97.1%
  • WAVA
    56.20
  • Stride(cm)
    97
  • Cals
    487
  • Watts
    310
  • Cadence
    176
  • BPM
    136
  • %MHR
    79
  • B/mi
    1277
  • Asc(m)
    2
  • Surface
    Road

Notes & Comments

1) 0.31mi - 3:02(9:44/mi) 104/122bpm [1013b/mi] 31cal 301/349W
2) 0.31mi - 3:00(9:40/mi) 127/131bpm [1227b/mi] 37cal 300/324W
3) 0.31mi - 2:57(9:31/mi) 132/134bpm [1257b/mi] 37cal 303/320W
4) 0.31mi - 2:57(9:31/mi) 134/136bpm [1275b/mi] 38cal 307/331W
5) 0.31mi - 2:58(9:33/mi) 136/138bpm [1300b/mi] 38cal 304/320W
6) 0.31mi - 2:59(9:35/mi) 136/140bpm [1303b/mi] 38cal 302/328W
7) 0.31mi - 2:59(9:38/mi) 139/142bpm [1338b/mi] 39cal 309/337W
8) 0.31mi - 2:53(9:17/mi) 143/146bpm [1327b/mi] 38cal 317/344W
9) 0.31mi - 2:56(9:25/mi) 142/144bpm [1337b/mi] 38cal 310/323W
10) 0.31mi - 2:53(9:16/mi) 142/144bpm [1315b/mi] 38cal 317/339W
11) 0.31mi - 2:54(9:19/mi) 145/147bpm [1351b/mi] 39cal 313/333W
12) 0.31mi - 2:48(9:02/mi) 144/147bpm [1301b/mi] 38cal 320/338W
13) 0.31mi - 2:46(8:55/mi) 144/147bpm [1283b/mi] 37cal 325/346W
14) 0.01mi - 2(5:36/mi) 145/145bpm [811b/mi] 1cal 341/344W
3:02 3:00 2:57 2:57 2:58 2:59 2:59 2:53 2:56 2:53 2:54 2:48 2:46 2

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 1:13 1:13 9:43 86 58-109 836 178 100-200 303 97-349 1/1
0.25 2:25 1:12 9:40 115 110-118 1111 177 176-178 302 289-339 1/1
0.38 3:38 1:13 9:41 122 118-125 1182 177 176-178 297 289-313 1/2
0.50 4:51 1:13 9:41 127 125-129 1230 177 176-178 298 290-317 1/1
0.63 6:03 1:13 9:43 130 128-131 1262 176 176-178 303 283-324 1/1
0.75 7:16 1:12 9:38 131 130-134 1262 176 176-178 302 296-311 1/1
0.88 8:27 1:11 9:30 131 129-134 1244 177 176-180 303 295-316 1/1
1.00 9:37 1:10 9:22 133 133-134 1245 176 174-178 306 294-320 0/1
1.13 10:49 1:12 9:33 135 133-136 1289 176 174-178 311 301-331 1/2
1.25 12:01 1:12 9:35 134 132-135 1283 176 174-178 306 296-319 1/1
1.38 13:12 1:12 9:32 136 132-138 1298 176 174-178 305 298-320 1/1
1.50 14:24 1:12 9:32 135 134-137 1288 176 174-178 302 297-309 1/1
1.63 15:35 1:12 9:32 136 135-138 1297 176 174-178 301 296-314 1/1
1.75 16:47 1:12 9:35 137 136-139 1313 176 174-178 306 296-328 1/1
1.88 17:59 1:12 9:36 135 131-140 1295 175 172-176 300 292-309 1/1
2.00 19:13 1:14 9:51 138 137-140 1360 176 174-176 307 294-321 1/1
2.13 20:23 1:10 9:22 140 137-141 1312 176 174-178 311 283-337 1/1
2.25 21:33 1:10 9:18 141 140-142 1312 176 174-178 310 301-321 1/1
2.38 22:43 1:10 9:20 145 141-146 1355 176 174-176 322 310-344 1/0
2.50 23:53 1:10 9:21 142 140-145 1328 176 174-176 317 308-328 1/1
2.63 25:05 1:11 9:31 142 141-144 1352 176 174-178 311 305-323 1/1
2.75 26:14 1:09 9:15 142 141-142 1313 176 174-178 307 301-317 1/1
2.88 27:25 1:11 9:24 141 141-142 1327 176 174-176 313 302-323 0/1
3.00 28:33 1:08 9:08 141 140-142 1288 176 174-178 319 308-334 1/0
3.13 29:43 1:10 9:21 143 142-144 1336 176 174-178 319 307-339 1/1
3.25 30:54 1:11 9:30 144 143-146 1368 176 174-180 311 104-333 2/2
3.38 32:04 1:09 9:14 145 145-146 1338 177 174-180 314 301-333 2/1
3.50 33:12 1:09 9:10 146 144-147 1338 176 174-176 314 308-320 0/1
3.63 34:19 1:06 8:52 143 142-145 1268 176 176-178 321 310-333 0/0
3.75 35:28 1:09 9:09 144 142-145 1319 176 174-178 323 316-338 1/2
3.88 36:34 1:07 8:55 143 141-145 1275 177 174-178 324 312-335 0/0
4.00 37:42 1:07 9:00 145 144-147 1304 177 176-178 324 316-344 1/1
4.04 38:04 22 8:23 145 144-145 1216 182 176-190 340 327-346 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    136 avge / 147 max Delete HR Trace

  • Cadence Distribution

    176 avge / 200 max Stride Length: 97cm

  • Power Distribution

    310W (349 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:12 8:53 40.69% More
    800m 4:27 8:56 48.46% More
    1km 5:34 8:57 51.13% More
    Mile 9:06 9:06 54.56% More
    5k 29:02 9:21 56.12% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:39 8:39 57.43
    5km 28:44 9:15 56.71
    5M 47:36 9:31 56.04
    10km 59:55 9:39 55.70
    10M 1:39:14 9:55 55.37
    Half 2:12:07 10:05 54.97
    20M 3:26:53 10:21 55.07
    Mara 4:35:27 10:31 55.39
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