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Mon 17th Mar 2025 at 5:58pm by Steve Shaughnessy

Run > General

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Time
34:33
Miles
3.69
Min/mi
9:22
Pacing
0%
WAVA
59.76
Stride(cm)
113
Cals
411
Watts
311
Cadence
152
BPM
117
%MHR
68.2
B/mi
1092
Asc(m)
14
Surface
Road

Notes & Comments

1) 1mi - 9:42(9:42/mi) 117/125bpm [1136b/mi] 116cal 297/441W
2) 1mi - 9:16(9:16/mi) 122/127bpm [1130b/mi] 114cal 307/421W
3) 1mi - 9:35(9:35/mi) 112/123bpm [1073b/mi] 112cal 299/383W
4) 0.69mi - 6:01(8:39/mi) 116/137bpm [1004b/mi] 69cal 295/492W

9:42 9:16 9:35 6:01

Pace

87%

11%

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	1:27	1:27 +8	11:33	95 68-115	1098	146 142-150	274 192-339	1/1
0.25	2:55	1:29 +14	11:49	112 109-117	1323	148 142-160	311 217-423	2/2
0.38	4:08	1:12	9:39	117 115-118	1130	150 146-152	309 285-346	2/1
0.50	5:16	1:09	9:09	119 118-121	1090	151 148-152	302 275-342	0/4
0.63	6:38	1:22 +6	10:53	123 121-124	1340	150 146-158	344 304-441	4/1
0.75	7:51	1:13	9:42	122 121-124	1183	150 146-154	323 304-341	3/1
0.88	9:14	1:23 +12	11:06	121 120-123	1344	149 106-160	300 71-368	2/2
1.00	10:23	1:09	9:13	124 122-125	1142	152 150-156	306 282-364	2/1
1.13	11:33	1:10	9:17	125 124-126	1160	151 146-156	314 291-340	1/2
1.25	12:46	1:14	9:48	124 123-126	1216	151 146-154	316 297-349	2/2
1.38	13:53	1:07	8:55	123 122-124	1097	152 150-154	303 289-332	1/1
1.50	15:05	1:12	9:35	124 123-126	1187	150 146-154	337 299-391	3/1
1.63	16:43	1:38 +33	13:00	122 111-127	1587	155 148-166	333 299-421	2/1
1.75	17:53	1:10	9:20	119 118-119	1111	151 146-156	304 288-344	0/1
1.88	19:04	1:11	9:30	120 119-121	1141	150 146-156	280 269-297	0/1
2.00	20:12	1:08	9:02	120 119-121	1084	151 146-158	290 274-313	1/2
2.13	21:23	1:11	9:30	119 118-120	1130	149 144-152	288 276-300	1/3
2.25	22:34	1:11	9:26	119 118-119	1123	149 144-154	304 279-346	2/1
2.38	23:48	1:15	9:57	118 116-119	1175	147 140-152	296 270-346	1/2
2.50	27:24	3:36 +2:26	28:48	84 71-117	2419	154 150-162	321 292-383	1/1
2.63	28:38	1:14	9:52	99 88-121	977	150 146-154	311 297-347	1/0
2.75	29:48	1:10	9:21	122 120-123	1140	152 146-154	297 278-349	2/2
2.88	30:59	1:11	9:27	121 120-121	1143	152 146-156	305 300-316	0/1
3.00	52:30	21:30 +20:36	2:52:04	116 73-122	19959	152 144-164	316 246-342	1/1
3.13	54:02	1:32 +9	12:18	104 76-118	1280	161 158-168	331 296-367	2/3
3.25	55:10	1:08	9:02	115 113-119	1039	159 156-160	313 302-326	1/0
3.38	57:31	2:21 +1:11	18:46	115 107-119	2159	158 154-162	309 249-344	1/1
3.50	1:00:41	3:11 +2:06	25:24	108 102-118	2744	164 156-176	319 237-491	2/1
3.63	1:02:34	1:53 +55	15:02	129 119-136	1939	168 160-176	386 327-492	1/1
3.69	1:03:09	35	8:27	136 135-137	1150	161 160-162	329 318-352	0/1

Heart

117/137max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 14m, Range 7m, Flat prediction 34:33

Elevation Graph

No climbs of at least 10 metres detected.

Power

311W (492 max)

Power Graph

Power Bands

Cadence

152 (176 max) Stride Length: 113cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	52.6	154	2.9	19:46	16:40
Walk	16.3	146	0.8	14:53	18:32
Still	0.1	-	-	6	-
Pause	31.0	-	-	28:24	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:13	8:54	43.76%	More
800m	4:32	9:07	50.38%	More
1km	5:43	9:12	52.86%	More
Mile	9:36	9:36	55.35%	More
5k	53:11	17:07	32.41%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:39	8:39	61.46
5km	28:47	9:16	59.88
5M	47:42	9:32	59.26
10km	1:00:04	9:40	58.91
10M	1:39:31	9:57	58.64
Half	2:12:32	10:07	58.26
20M	3:27:38	10:23	58.44
Mara	4:36:32	10:33	58.84

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