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Thu 22nd Aug 2024 at 7:10am by Dick Spandex

Run > General
  • Time
    45:24
  • Miles
    4.20
  • Min/mi
    10:49
  • Pacing
    61.7%
  • WAVA
    46.13
  • Stride(cm)
    90
  • Cals
    526
  • Watts
    307
  • Cadence
    165
  • BPM
    122
  • %MHR
    65.7
  • B/mi
    1321
  • Asc(m)
    106
  • Surface
    Road

Notes & Comments

1) 4.2mi - 45:24(10:48/mi) 122/138bpm [1318b/mi] 526cal 282/588W
45:24

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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.
0.13 1:35 1:35 12:38 96 75-110 1213 162 128-166 263 87-332 3/4
0.25 3:07 1:32 12:18 115 107-119 1414 157 94-176 263 91-351 4/3
0.38 5:35 2:28 +47 19:48 86 64-117 1703 153 92-170 262 37-375 4/1
0.50 6:55 1:19 10:35 119 91-124 1258 168 162-174 289 250-328 4/1
0.63 8:34 1:40 13:16 118 111-125 1566 167 162-172 291 254-353 4/1
0.75 9:56 1:22 10:56 114 111-117 1246 166 162-170 264 246-345 2/4
0.88 11:15 1:18 10:27 117 113-122 1223 167 150-172 255 45-305 1/4
1.00 12:32 1:17 10:16 127 122-130 1304 168 164-172 322 247-352 2/1
1.13 14:00 1:28 11:44 117 109-125 1374 162 106-172 271 64-315 5/4
1.25 15:14 1:14 9:53 122 114-134 1206 165 162-170 311 251-402 1/7
1.38 16:32 1:18 10:27 135 131-136 1412 160 102-168 303 173-362 5/4
1.50 19:49 3:17 +1:06 26:15 113 97-137 2966 147 114-166 206 72-349 5/2
1.63 21:04 1:14 9:56 115 108-118 1142 167 116-170 321 140-367 2/5
1.75 22:17 1:13 9:45 126 118-131 1228 169 166-174 365 334-409 2/5
1.88 23:36 1:19 10:30 130 126-133 1365 164 122-172 329 195-437 5/2
2.00 25:02 1:26 +2 11:29 131 129-132 1503 169 160-172 370 282-529 7/5
2.13 26:14 1:13 9:43 126 122-130 1224 169 166-172 330 241-529 11/10
2.25 27:35 1:21 10:47 134 127-138 1446 167 162-170 408 265-544 9/12
2.38 28:51 1:16 10:04 125 119-131 1259 168 164-172 301 211-442 22/11
2.50 30:08 1:17 10:19 132 130-133 1361 168 164-172 341 255-494 19/19
2.63 31:23 1:15 9:57 128 127-131 1274 168 164-174 334 285-469 15/16
2.75 33:10 1:47 +22 14:15 119 96-133 1697 162 106-174 351 110-518 9/7
2.88 34:20 1:11 9:24 130 121-134 1223 168 164-170 373 239-574 11/6
3.00 35:34 1:14 9:48 132 126-134 1295 167 146-172 332 259-500 11/10
3.13 36:45 1:11 9:28 130 126-133 1230 166 164-170 342 298-479 6/6
3.25 38:50 2:05 +47 16:39 130 125-135 2165 169 160-174 322 159-588 1/5
3.38 40:00 1:10 9:20 131 127-136 1224 172 170-176 320 273-479 11/6
3.50 41:23 1:23 11:06 130 119-134 1443 162 110-174 278 70-330 3/3
3.63 42:32 1:09 9:14 124 120-129 1145 168 166-170 306 292-327 2/4
3.75 43:52 1:19 10:35 127 122-129 1345 168 164-172 280 197-326 1/3
3.88 45:11 1:19 10:31 124 122-129 1305 167 136-174 271 89-340 2/7
4.00 46:21 1:11 9:26 129 128-130 1216 169 166-174 313 296-338 1/2
4.13 47:30 1:09 9:11 130 129-131 1194 167 164-170 302 255-347 2/8
4.21 48:27 57 11:08 129 129-130 1436 168 160-170 342 248-472 6/5

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    122 avge / 138 max Delete HR Trace

  • Cadence Distribution

    165 avge / 176 max Stride Length: 90cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 87.5 167 4.1 41:59 10:58
    Walk 3.7 113 0.1 1:53 18:45
    Still 2.9 - - 1:30 -
    Pause 6.0 - - 3:04 -

  • Power Distribution

    307W (588 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:19 9:18 37.19% More
    800m 4:45 9:34 42.88% More
    1km 6:05 9:47 43.67% More
    Mile 10:17 10:17 43.81% More
    5k 34:30 11:06 44.46% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:14 9:14 48.79
    5km 32:29 10:27 47.23
    5M 55:06 11:01 45.43
    10km 1:10:07 11:17 44.63
    10M 1:58:55 11:54 43.55
    Half 2:40:29 12:15 42.39
    20M 4:16:41 12:50 42.00
    Mara 5:46:23 13:13 41.50
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