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Fri 7th Mar 2025 at 11:03am by Joanna Franczak

Run > General
  • Time
    3:32:34
  • Miles
    21.21
  • Min/mi
    10:01
  • Stride(cm)
    93
  • Cals
    2167
  • Watts
    250
  • Cadence
    173
  • BPM
    156
  • %MHR
    90.9
  • B/mi
    1558
  • Asc(m)
    302
  • Hillscore
    20
  • Surface
    Road

Notes & Comments

1) 1km - 5:42(5:42/km) 147/171bpm [837b/km] 59cal 271/342W
2) 1km - 5:16(5:16/km) 169/173bpm [890b/km] 61cal 282/396W
3) 1km - 5:19(5:19/km) 151/172bpm [803b/km] 56cal 301/365W
4) 1km - 5:33(5:33/km) 151/168bpm [838b/km] 59cal 252/329W
5) 1km - 5:09(5:09/km) 171/174bpm [882b/km] 61cal 278/305W
6) 1km - 6:13(6:13/km) 164/173bpm [1021b/km] 67cal 268/342W
7) 1km - 6:22(6:22/km) 160/170bpm [1020b/km] 67cal 263/374W
8) 1km - 6:04(6:04/km) 164/170bpm [995b/km] 66cal 266/318W
9) 1km - 5:51(5:51/km) 162/166bpm [948b/km] 63cal 245/301W
10) 1km - 5:28(5:28/km) 164/168bpm [895b/km] 60cal 256/279W
11) 1km - 5:20(5:20/km) 165/168bpm [881b/km] 59cal 268/288W
12) 1km - 5:21(5:21/km) 167/170bpm [894b/km] 60cal 269/282W
13) 1km - 5:56(5:56/km) 163/169bpm [966b/km] 63cal 250/300W
14) 1km - 6:09(6:09/km) 164/174bpm [1009b/km] 65cal 236/394W
15) 1km - 5:41(5:41/km) 156/166bpm [886b/km] 58cal 257/325W
16) 1km - 5:46(5:46/km) 145/166bpm [837b/km] 59cal 246/374W
17) 1km - 6:07(6:07/km) 159/163bpm [972b/km] 63cal 241/286W
18) 1km - 6:16(6:16/km) 140/159bpm [878b/km] 59cal 248/332W
19) 1km - 6:27(6:27/km) 155/162bpm [999b/km] 63cal 236/297W
20) 1km - 6:16(6:16/km) 138/155bpm [864b/km] 63cal 236/295W
21) 1km - 6:50(6:50/km) 143/155bpm [978b/km] 66cal 220/439W
22) 1km - 6:43(6:43/km) 143/154bpm [960b/km] 62cal 218/286W
23) 1km - 7:03(7:03/km) 142/156bpm [1002b/km] 63cal 216/282W
24) 1km - 6:47(6:47/km) 141/159bpm [955b/km] 64cal 234/291W
25) 1km - 6:40(6:40/km) 165/180bpm [1100b/km] 73cal 225/331W
26) 1km - 7:20(7:20/km) 169/187bpm [1239b/km] 80cal 208/306W
27) 1km - 8:03(8:03/km) 155/179bpm [1248b/km] 72cal 169/295W
28) 1km - 6:42(6:42/km) 155/186bpm [1038b/km] 62cal 211/350W
29) 1km - 7:10(7:10/km) 148/162bpm [1061b/km] 63cal 199/324W
30) 1km - 7:27(7:27/km) 153/166bpm [1139b/km] 69cal 216/298W
31) 1km - 6:12(6:12/km) 152/161bpm [942b/km] 61cal 224/328W
32) 1km - 6:03(6:03/km) 160/177bpm [967b/km] 65cal 260/361W
33) 1km - 6:51(6:51/km) 159/169bpm [1088b/km] 68cal 240/354W
34) 1km - 5:48(5:48/km) 159/166bpm [921b/km] 60cal 251/307W
35) 0.13km - 39(5:02/km) 169/170bpm [849b/km] 8cal 292/325W
5:42 5:16 5:19 5:33 5:09 6:13 6:22 6:04 5:51 5:28 5:20 5:21 5:56 6:09 5:41 5:46 6:07 6:16 6:27 6:16 6:50 6:43 7:03 6:47 6:40 7:20 8:03 6:42 7:10 7:27 6:12 6:03 6:51 5:48 39

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.
1.16 10:00 10:00 8:39 156 63-172 1349 182 166-190 277 201-396 33/50
1.83 20:00 10:00 +4:03 14:56 156 91-172 2330 181 130-190 308 231-390 16/18
2.91 30:00 10:00 +38 9:14 157 117-174 1448 186 172-192 276 225-331 13/18
3.88 40:00 10:00 +38 10:20 164 139-173 1696 176 118-192 270 74-342 27/10
4.88 50:00 10:00 10:00 163 149-170 1629 177 128-186 268 159-374 22/19
5.96 1:00:00 10:00 9:17 163 155-170 1513 182 124-188 256 178-301 5/25
7.09 1:10:00 10:00 +13 8:48 165 155-169 1452 185 180-190 268 237-288 8/32
8.17 1:20:00 10:00 +6 9:18 164 146-170 1526 179 124-188 257 122-350 20/27
9.07 1:30:00 10:00 +1:15 11:07 160 138-174 1778 175 122-184 250 159-394 18/19
9.52 1:40:00 10:00 +8:37 21:56 159 89-166 3487 178 172-184 270 208-324 7/7
10.31 1:50:00 10:00 12:44 148 88-163 1885 177 114-186 258 93-374 15/16
11.00 2:00:00 10:00 +2:36 14:26 144 97-162 2078 169 122-196 243 86-332 13/8
11.99 2:10:00 10:00 10:07 153 130-162 1547 169 120-184 244 77-304 16/19
12.64 2:20:00 10:00 +3:26 15:17 137 93-155 2094 173 90-250 242 78-295 13/8
13.51 2:30:00 10:00 +15 11:34 143 125-155 1655 160 118-188 214 100-439 16/8
14.42 2:40:00 10:00 10:55 141 112-156 1540 165 122-184 227 104-286 24/5
14.65 2:50:00 10:00 +14:39 43:18 150 75-155 6495 166 82-184 225 36-291 1/16
14.91 3:00:00 10:00 39:45 134 75-159 5327 177 162-182 255 186-285 15/2
15.81 3:10:00 10:00 +40 11:02 169 149-187 1865 170 104-244 228 3-331 29/36
16.43 3:20:00 10:00 +1:01 16:15 158 142-174 2567 151 80-230 189 17-306 12/29
17.18 3:30:00 10:00 +1:50 13:18 161 108-186 2141 167 110-180 237 5-350 16/12
17.94 3:40:00 10:00 +1:45 13:06 148 116-162 1938 168 94-182 235 11-324 18/15
18.79 3:50:00 10:00 11:48 152 131-166 1794 161 96-188 232 23-298 36/15
19.76 4:00:00 10:00 +43 10:17 153 137-165 1574 178 154-184 255 159-333 21/24
20.65 4:10:00 10:00 11:20 160 139-177 1813 159 84-188 254 63-361 53/19
21.21 4:14:53 4:53 8:42 161 154-170 1400 179 174-186 260 223-325 4/15

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    156 avge / 187 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    43 7.0% 12:58
    27 9.3% 17:07
    25 7.1% 12:52
    18 1.6% 11:50
    16 5.0% 12:17
    15 1.1% 10:35

  • Cadence Distribution

    173 avge / 250 max Stride Length: 93cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 74.8 179 19.6 3:00:53 11:13
    Walk 11.6 122 1.6 34:04 21:11
    Still 0.4 - - 1:03 -
    Pause 13.2 - - 38:53 -

  • Power Distribution

    250W (439 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:48 7:16 0.00% More
    800m 3:56 7:54 0.00% More
    1km 5:03 8:07 0.00% More
    Mile 8:23 8:23 0.00% More
    5k 28:02 9:01 0.00% More
    5 miles 46:50 9:22 0.00% More
    10k 58:12 9:22 0.00% More
    10 miles 1:47:06 10:43 0.00% More
    Half 2:25:23 11:06 0.00% More
    20 miles 4:02:35 12:08 0.00% More

  • Predictions

     
    Dist Time Per Mile
    1M 8:21 8:21
    5km 27:45 8:56
    5M 45:57 9:11
    10km 57:51 9:19
    10M 1:35:48 9:35
    Half 2:07:33 9:44
    20M 3:19:44 9:59
    Mara 4:25:56 10:09
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