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Tue 11th Mar 2025 at 10:14am by Paul Topspin

Run > General
  • Time
    28:50
  • Miles
    3.11
  • Min/mi
    9:16
  • Pacing
    81.8%
  • WAVA
    56.14
  • Stride(cm)
    97
  • Cals
    385
  • Watts
    331
  • Cadence
    180
  • BPM
    143
  • %MHR
    83
  • B/mi
    1323
  • Asc(m)
    104
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

1) 0.31mi - 3:07(10:03/mi) 122/141bpm [1227b/mi] 35cal 336/489W
2) 0.31mi - 3:02(9:46/mi) 139/141bpm [1358b/mi] 40cal 320/395W
3) 0.31mi - 2:58(9:34/mi) 139/147bpm [1330b/mi] 39cal 324/421W
4) 0.31mi - 3:16(10:31/mi) 149/152bpm [1566b/mi] 45cal 365/428W
5) 0.31mi - 2:47(8:56/mi) 144/150bpm [1287b/mi] 37cal 312/381W
6) 0.31mi - 2:43(8:45/mi) 145/152bpm [1268b/mi] 37cal 299/368W
7) 0.31mi - 2:36(8:22/mi) 149/151bpm [1247b/mi] 36cal 318/372W
8) 0.31mi - 3:08(10:04/mi) 147/150bpm [1480b/mi] 43cal 341/477W
9) 0.31mi - 2:34(8:16/mi) 149/153bpm [1232b/mi] 36cal 314/392W
10) 0.31mi - 2:36(8:23/mi) 147/149bpm [1233b/mi] 36cal 355/533W
11) 0.01mi - 2(6:13/mi) 150/150bpm [932b/mi] 1cal 514/521W
3:07 3:02 2:58 3:16 2:47 2:43 2:36 3:08 2:34 2:36 2

Pace

10% 14% 30% 40% 6%

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 1:08 1:08 9:02 97 83-125 876 186 180-192 340 261-489 4/3
0.25 2:30 1:22 10:58 137 126-141 1503 179 176-182 358 301-404 10/0
0.38 3:45 1:15 9:58 137 136-139 1364 180 176-184 316 285-359 4/0
0.50 5:01 1:16 10:08 138 137-139 1399 181 176-190 328 250-395 5/2
0.63 6:12 1:11 9:29 140 138-141 1329 178 176-182 316 274-373 5/0
0.75 7:18 1:06 8:49 138 136-140 1216 181 176-188 291 256-319 0/7
0.88 8:33 1:15 10:02 138 135-144 1384 182 178-186 327 253-421 3/5
1.00 9:53 1:20 10:40 146 144-148 1557 180 176-184 370 335-405 11/0
1.13 11:15 1:22 10:54 149 147-151 1624 180 176-184 384 355-428 12/0
1.25 12:27 1:12 9:39 150 145-152 1446 181 178-186 347 325-386 10/0
1.38 13:41 1:14 9:48 140 136-147 1373 181 178-186 348 312-381 4/0
1.50 14:44 1:03 8:23 147 141-150 1231 181 176-188 281 241-360 4/1
1.63 15:45 1:01 8:12 145 144-146 1188 182 176-186 270 249-291 0/15
1.75 16:53 1:08 9:07 142 140-146 1294 179 176-182 285 234-337 0/17
1.88 17:58 1:05 8:40 149 140-152 1291 181 178-186 337 305-368 3/2
2.00 19:01 1:02 8:17 151 149-151 1250 179 176-184 321 271-372 2/6
2.13 20:05 1:04 8:34 149 146-150 1276 177 176-184 321 298-348 0/5
2.25 21:05 1:00 8:03 145 143-146 1167 177 176-178 301 265-336 0/8
2.38 22:27 1:22 10:53 146 143-149 1588 177 170-192 353 263-427 9/6
2.50 24:12 1:45 +28 14:03 148 142-150 2079 177 168-188 356 17-477 10/0
2.63 25:16 1:04 8:34 149 142-153 1277 179 176-184 331 268-380 4/0
2.75 26:15 59 7:48 151 148-153 1178 179 176-182 292 261-310 0/12
2.88 27:21 1:06 8:49 147 146-148 1296 179 176-186 319 290-362 0/8
3.00 28:19 58 7:41 148 147-149 1136 182 176-184 314 282-360 2/9
3.11 29:18 59 8:53 147 144-150 1306 185 182-190 422 309-533 10/0

Heart

143/153max
  • Show Beats/Mile

Elevation

Asc 104m, Range 62m, Flat prediction 25:50
Elevation Graph
Biggest Climbs (m) Min/mi
45 5.1% 10:21
23 4.7% 11:54
22 4.0% 10:22
10 6.1% 8:59
See your biggest climbs

Power

331W (533 max)
Power Graph
Power Bands

Cadence

180 (192 max) Stride Length: 97cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.4 179 3.1 28:50 9:25
Walk 0.0 0 0 0 NAN:00:00
Pause 1.6 - - 28 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:59 7:59 44.99% More
800m 4:02 8:08 52.89% More
1km 5:10 8:20 54.55% More
Mile 8:36 8:36 57.16% More
5k 29:15 9:25 55.21% More

Predictions

Dist Time Per Mile WAVA
1M 8:40 8:40 56.73
5km 28:48 9:16 56.08
5M 47:42 9:32 55.41
10km 1:00:03 9:40 55.05
10M 1:39:27 9:57 54.72
Half 2:12:24 10:06 54.31
20M 3:27:20 10:22 54.39
Mara 4:36:02 10:32 54.71
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