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Sun 23rd Mar 2025 at 6:00pm by Paul Topspin

Run > General

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Time
32:30
Miles
3.11
Min/mi
10:27
Pacing
81.9%
WAVA
50.25
Stride(cm)
88
Cals
391
Watts
280
Cadence
175
BPM
134
%MHR
77.8
B/mi
1398
Asc(m)
11
Surface
Road

Notes & Comments

1) 0.31mi - 3:01(9:44/mi) 130/138bpm [1265b/mi] 37cal 289/412W
2) 0.31mi - 3:04(9:53/mi) 136/138bpm [1345b/mi] 38cal 294/316W
3) 0.31mi - 3:11(10:15/mi) 137/142bpm [1404b/mi] 39cal 291/314W
4) 0.31mi - 3:12(10:18/mi) 136/140bpm [1400b/mi] 39cal 287/324W
5) 0.31mi - 3:15(10:28/mi) 137/139bpm [1433b/mi] 40cal 284/318W
6) 0.31mi - 3:19(10:42/mi) 134/140bpm [1433b/mi] 40cal 269/343W
7) 0.31mi - 3:21(10:46/mi) 130/133bpm [1400b/mi] 38cal 267/297W
8) 0.31mi - 3:20(10:45/mi) 132/134bpm [1419b/mi] 39cal 270/332W
9) 0.31mi - 3:23(10:54/mi) 133/135bpm [1450b/mi] 40cal 272/336W
10) 0.31mi - 3:19(10:39/mi) 133/135bpm [1417b/mi] 40cal 273/294W
11) 0.01mi - 4(10:17/mi) 132/132bpm [1357b/mi] 1cal 296/300W

3:01 3:04 3:11 3:12 3:15 3:19 3:21 3:20 3:23 3:19 4

Pace

16%

62%

22%

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	9:30	124 114-133	1178	180 176-188	301 281-412	0/4
0.25	2:25	1:14	9:49	133 130-135	1306	179 176-184	296 288-311	1/2
0.38	3:40	1:15	9:58	137 135-138	1366	178 176-184	292 285-304	1/3
0.50	4:55	1:15	10:00	135 133-136	1350	177 176-178	292 280-315	0/1
0.63	6:08	1:14	9:48	137 135-138	1343	177 176-180	296 281-316	1/2
0.75	7:24	1:16	10:04	136 133-137	1370	177 176-180	293 271-314	0/1
0.88	8:41	1:18	10:21	137 135-140	1418	176 176-182	289 274-313	1/1
1.00	9:56	1:15	9:58	138 135-142	1375	176 176-178	295 282-324	0/2
1.13	11:14	1:18	10:23	136 134-138	1413	176 174-178	289 279-299	1/1
1.25	12:33	1:19	10:33	135 134-136	1425	176 174-178	281 258-303	2/1
1.38	13:50	1:17	10:17	137 135-138	1409	176 174-176	284 262-318	3/1
1.50	15:08	1:18	10:24	136 134-139	1414	174 172-176	283 275-317	1/1
1.63	16:31	1:23	11:03	135 134-136	1493	175 174-176	274 258-288	1/3
1.75	18:05	1:34 +17	12:33	133 129-136	1669	173 114-176	254 93-287	4/1
1.88	20:14	2:09 +47	17:11	132 126-140	2269	173 112-180	286 140-343	2/2
2.00	21:34	1:20	10:37	130 127-132	1380	173 172-176	258 246-276	1/2
2.13	22:57	1:23	11:07	131 128-133	1457	173 170-176	274 257-297	1/0
2.25	24:15	1:18	10:25	132 129-134	1375	173 172-176	271 259-289	1/1
2.38	25:36	1:21	10:44	132 127-134	1417	173 170-176	271 256-284	0/2
2.50	26:58	1:22	10:59	132 130-135	1449	173 170-176	275 251-336	3/1
2.63	28:20	1:21	10:51	134 132-135	1453	173 170-176	266 249-299	1/0
2.75	29:42	1:22	10:55	133 132-135	1452	174 170-176	272 266-279	1/1
2.88	31:01	1:19	10:34	134 133-135	1417	174 172-176	271 266-278	1/1
3.00	32:23	1:23	11:01	133 131-135	1465	172 170-176	273 259-287	1/0
3.11	33:34	1:11	10:27	132 130-134	1379	174 172-176	276 264-300	1/0

Heart

134/142max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 11m, Range 11m, Flat prediction 32:30

Elevation Graph

No climbs of at least 10 metres detected.

Power

280W (412 max)

Power Graph

Power Bands

Cadence

175 (188 max) Stride Length: 88cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.7	175	3.1	32:27	10:27
Walk	3.3	113	0	1:07	3:10:28

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:24	9:40	37.39%	More
800m	4:53	9:49	44.13%	More
1km	6:06	9:48	46.70%	More
Mile	9:56	9:56	50.00%	More
5k	33:30	10:47	48.66%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:46	9:46	50.86
5km	32:28	10:27	50.19
5M	53:46	10:45	49.62
10km	1:07:41	10:54	49.30
10M	1:52:05	11:13	49.02
Half	2:29:14	11:24	48.66
20M	3:53:42	11:41	48.75
Mara	5:11:08	11:53	49.04

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