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Mon 11th Nov 2024 at 6:00pm by Steve Shaughnessy

Run > General
  • Time
    30:26
  • Miles
    3.21
  • Min/mi
    9:29
  • WAVA
    58.05
  • Stride(cm)
    113
  • Cals
    296
  • Watts
    303
  • Cadence
    151
  • BPM
    107
  • %MHR
    62.3
  • B/mi
    1010
  • Asc(m)
    147
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

1) 1mi - 9:56(9:56/mi) 111/118bpm [1102b/mi] 104cal 284/409W
2) 1mi - 9:57(9:57/mi) 112/120bpm [1115b/mi] 101cal 302/384W
3) 1mi - 9:20(9:20/mi) 99/121bpm [924b/mi] 82cal 294/388W
4) 0.14mi - 1:12(8:50/mi) 83/85bpm [734b/mi] 9cal 320/348W
9:56 9:57 9:20 1:12

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.
0.13 1:30 1:30 +8 12:04 98 76-109 1182 145 140-154 266 70-372 1/2
0.25 2:47 1:17 10:14 114 109-116 1166 145 144-148 290 271-314 2/1
0.38 3:59 1:12 9:39 115 114-118 1109 147 144-150 274 261-296 0/4
0.50 5:14 1:14 9:53 117 114-118 1155 147 142-150 312 259-373 4/1
0.63 6:26 1:13 9:42 115 112-117 1115 148 146-150 291 263-302 1/2
0.75 7:40 1:13 9:46 111 109-113 1084 146 144-152 276 257-299 0/4
0.88 8:49 1:09 9:15 108 108-109 1000 150 148-152 271 259-285 0/8
1.00 10:29 1:40 +26 13:23 110 107-116 1472 150 144-160 331 272-409 5/3
1.13 11:37 1:08 9:03 108 105-112 978 155 150-162 337 307-384 1/4
1.25 12:51 1:14 9:52 116 112-120 1144 150 146-154 324 299-371 4/0
1.38 14:01 1:10 9:20 119 114-120 1110 151 148-154 279 251-313 1/5
1.50 15:18 1:17 10:18 113 112-114 1164 149 144-156 299 287-313 3/1
1.63 16:35 1:17 10:14 113 112-114 1157 146 142-152 304 287-319 3/0
1.75 18:32 1:57 +34 15:33 103 92-113 1602 147 144-154 331 272-362 6/0
1.88 19:46 1:14 9:50 111 110-113 1092 148 144-154 283 261-339 4/2
2.00 21:02 1:17 10:14 115 113-117 1176 148 144-150 290 279-308 2/0
2.13 29:19 8:17 +7:03 1:06:17 103 59-116 6828 150 144-160 283 196-356 1/1
2.25 30:36 1:16 10:09 90 77-97 913 153 146-160 316 264-371 3/6
2.38 31:44 1:08 9:03 100 98-102 906 154 150-160 308 290-334 1/2
2.50 32:54 1:10 9:23 104 102-106 976 152 148-154 299 293-308 0/1
2.63 54:39 21:45 +20:51 2:54:03 93 55-106 16187 159 148-166 318 287-378 2/2
2.75 55:59 1:20 10:37 111 103-115 1179 159 158-162 331 325-339 2/1
2.88 57:03 1:04 8:29 118 115-121 1000 159 156-160 324 316-331 1/1
3.00 1:02:02 5:00 +3:48 39:58 80 57-120 3197 156 84-168 323 67-388 1/1
3.13 1:03:12 1:09 9:15 83 74-85 768 159 154-166 319 311-345 1/1
3.14 1:03:18 6 10:00 85 85-85 849 160 158-160 327 325-330 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    107 avge / 121 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    15 2.3% 11:57

  • Cadence Distribution

    151 avge / 168 max Stride Length: 113cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 34.6 154 1.8 1:49 17:59
    Walk 32.5 145 1.3 30:30 22:59
    Still 0.3 - - 18 -
    Pause 32.6 - - 30:41 -

  • Power Distribution

    303W (409 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:08 8:33 44.77% More
    800m 4:44 9:32 47.67% More
    1km 6:00 9:39 49.10% More
    Mile 9:59 9:59 50.06% More
    5k 1:03:00 20:17 27.07% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:50 8:50 56.59
    5km 29:24 9:28 58.02
    5M 48:42 9:44 57.42
    10km 1:01:20 9:52 57.12
    10M 1:41:38 10:10 57.19
    Half 2:15:21 10:20 56.50
    20M 3:32:03 10:36 57.15
    Mara 4:42:24 10:47 57.22
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