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Mon 24th Mar 2025 at 6:09pm by Paul Topspin

Run > General

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Time
29:49
Miles
3.11
Min/mi
9:35
Pacing
82.2%
WAVA
54.77
Stride(cm)
95
Cals
379
Watts
304
Cadence
176
BPM
134
%MHR
77.7
B/mi
1281
Asc(m)
1
Surface
Road

Notes & Comments

1) 0.31mi - 3:08(10:04/mi) 120/131bpm [1208b/mi] 36cal 295/391W
2) 0.31mi - 3:06(9:58/mi) 127/133bpm [1266b/mi] 39cal 305/323W
3) 0.31mi - 3:02(9:46/mi) 125/132bpm [1220b/mi] 37cal 302/320W
4) 0.31mi - 3:00(9:41/mi) 133/135bpm [1288b/mi] 39cal 300/361W
5) 0.31mi - 3:00(9:38/mi) 129/137bpm [1242b/mi] 37cal 291/358W
6) 0.31mi - 2:53(9:15/mi) 139/143bpm [1287b/mi] 38cal 312/335W
7) 0.31mi - 2:57(9:31/mi) 141/144bpm [1341b/mi] 39cal 309/354W
8) 0.31mi - 2:55(9:22/mi) 141/143bpm [1320b/mi] 38cal 303/316W
9) 0.31mi - 2:56(9:25/mi) 141/144bpm [1328b/mi] 38cal 303/325W
10) 0.31mi - 2:50(9:06/mi) 142/144bpm [1292b/mi] 37cal 312/340W
11) 0.01mi - 4(8:26/mi) 144/144bpm [1215b/mi] 1cal 321/322W

3:08 3:06 3:02 3:00 3:00 2:53 2:57 2:55 2:56 2:50 4

Pace

18%

74%

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	1:14	1:14	9:54	111 88-128	1099	177 106-186	294 93-367	1/0
0.25	2:30	1:16	10:07	128 127-131	1295	177 176-180	294 286-315	1/1
0.38	3:45	1:15	10:00	125 121-129	1249	177 174-180	301 291-314	1/1
0.50	4:59	1:14	9:52	128 127-133	1263	177 176-180	307 293-323	1/0
0.63	6:15	1:16	10:06	127 126-128	1283	176 174-178	304 294-319	1/0
0.75	7:30	1:15	10:04	123 118-129	1237	176 174-178	299 288-311	1/1
0.88	8:43	1:12	9:39	128 122-132	1236	177 174-178	304 293-320	1/1
1.00	9:57	1:14	9:51	129 122-134	1270	176 174-180	303 292-316	0/1
1.13	11:08	1:12	9:33	133 132-135	1269	175 172-178	296 280-361	0/0
1.25	13:05	1:56 +47	15:31	133 113-135	2063	176 174-178	303 296-308	1/1
1.38	14:18	1:13	9:45	120 113-126	1169	178 174-188	299 286-358	1/1
1.50	15:30	1:12	9:39	134 127-136	1293	176 174-182	301 290-310	1/0
1.63	16:43	1:13	9:47	136 135-138	1331	176 172-178	294 283-317	1/1
1.75	17:52	1:09	9:09	138 136-140	1263	177 176-182	310 300-334	1/1
1.88	19:00	1:08	9:05	142 139-143	1291	177 174-184	325 302-343	1/1
2.00	20:11	1:11	9:31	142 140-144	1351	176 174-178	320 301-354	1/1
2.13	21:24	1:13	9:44	140 139-142	1362	175 174-176	299 290-308	1/1
2.25	22:33	1:08	9:07	140 139-141	1276	176 174-178	303 293-316	1/1
2.38	23:44	1:12	9:32	140 138-142	1335	176 174-178	303 291-316	1/1
2.50	24:54	1:10	9:20	142 141-144	1325	176 174-176	302 292-310	0/1
2.63	26:06	1:11	9:30	141 140-144	1340	175 174-176	304 296-316	0/0
2.75	27:17	1:11	9:31	141 140-142	1343	175 172-180	298 291-303	0/1
2.88	28:24	1:07	8:56	140 139-142	1251	177 174-186	316 290-340	1/1
3.00	29:34	1:10	9:18	142 140-143	1321	176 174-176	307 290-324	0/1
3.11	30:35	1:01	9:00	142 141-144	1279	176 174-178	314 304-329	1/1

Heart

134/144max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 1m, Range 3m, Flat prediction 29:49

Elevation Graph

No climbs of at least 10 metres detected.

Power

304W (367 max)

Power Graph

Power Bands

Cadence

176 (188 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.4	176	3.1	29:46	9:49
Walk	0.1	106	0	2	8:40
Pause	2.5	-	-	47	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:15	9:02	39.98%	More
800m	4:34	9:11	47.14%	More
1km	5:45	9:14	49.56%	More
Mile	9:17	9:17	53.49%	More
5k	30:31	9:49	53.39%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:57	8:57	55.50
5km	29:47	9:35	54.71
5M	49:19	9:52	54.09
10km	1:02:06	10:00	53.74
10M	1:42:50	10:17	53.43
Half	2:16:55	10:27	53.04
20M	3:34:24	10:43	53.14
Mara	4:45:27	10:54	53.45

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