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Mon 2nd Dec 2024 at 5:59pm by Steve Shaughnessy

Run > General
  • Time
    30:14
  • Miles
    3.28
  • Min/mi
    9:13
  • WAVA
    60.37
  • Stride(cm)
    114
  • Cals
    322
  • Watts
    313
  • Cadence
    153
  • BPM
    114
  • %MHR
    66.8
  • B/mi
    1053
  • Asc(m)
    28
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

1) 1mi - 9:42(9:42/mi) 112/118bpm [1087b/mi] 103cal 286/425W
2) 1mi - 9:42(9:42/mi) 117/126bpm [1135b/mi] 106cal 307/420W
3) 1mi - 9:01(9:01/mi) 113/128bpm [1018b/mi] 94cal 301/398W
4) 0.23mi - 1:49(7:57/mi) 119/133bpm [946b/mi] 19cal 346/489W
9:42 9:42 9:01 1:49

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 2:11 2:11 +49 17:27 102 72-113 1780 144 88-156 265 7-364 1/1
0.25 3:24 1:14 9:49 111 108-112 1089 150 146-158 304 262-363 3/0
0.38 4:34 1:10 9:19 112 110-113 1044 151 148-154 273 262-295 0/5
0.50 5:51 1:16 10:09 115 110-118 1168 148 144-152 315 268-367 3/1
0.63 7:01 1:11 9:27 114 113-117 1078 152 146-154 283 257-302 0/4
0.75 8:13 1:12 9:32 115 114-115 1097 152 150-156 285 258-305 1/3
0.88 9:20 1:07 8:59 113 113-114 1015 153 150-156 281 268-299 0/8
1.00 10:32 1:12 9:33 114 113-118 1090 154 148-156 334 282-425 2/6
1.13 11:41 1:09 9:14 118 118-119 1089 153 148-156 301 267-356 3/4
1.25 12:55 1:14 9:51 120 119-121 1182 152 150-156 336 308-379 3/1
1.38 14:44 1:49 +42 14:32 112 96-121 1628 155 150-162 325 288-420 2/4
1.50 16:21 1:37 +25 12:52 107 102-110 1377 154 144-160 319 188-359 2/2
1.63 17:35 1:14 9:53 115 110-117 1137 151 148-154 315 295-349 2/1
1.75 18:54 1:20 10:36 119 117-121 1262 149 144-152 322 313-330 4/0
1.88 20:07 1:13 9:42 123 119-126 1193 150 146-154 313 262-356 7/0
2.00 21:21 1:14 9:50 122 121-123 1200 149 144-152 294 267-321 1/2
2.13 23:09 1:48 +36 14:22 120 110-124 1725 150 144-158 291 244-329 1/0
2.25 31:21 8:13 +7:06 1:05:42 93 67-109 6111 155 144-160 308 270-351 2/2
2.38 32:36 1:14 9:53 117 110-118 1157 153 146-158 314 285-365 3/1
2.50 33:42 1:06 8:48 121 118-124 1064 155 154-156 321 310-329 1/2
2.63 52:03 18:21 +17:28 2:26:50 110 69-124 16152 157 152-164 320 304-370 1/1
2.75 53:28 1:25 +10 11:21 105 89-121 1191 159 94-164 345 97-398 2/1
2.88 54:29 1:01 8:09 125 121-128 1018 161 160-162 351 342-361 2/1
3.00 57:39 3:10 +2:00 25:19 112 80-128 2836 159 132-168 321 209-347 1/1
3.13 59:57 2:18 +1:17 18:27 112 98-123 2066 165 152-176 364 230-489 2/1
3.23 1:00:47 50 8:07 129 124-133 1046 162 160-170 372 353-413 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    114 avge / 133 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    13 2.6% 10:10

  • Cadence Distribution

    153 avge / 176 max Stride Length: 114cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 54.4 154 2.7 19:11 18:28
    Walk 12.1 145 0.5 11:02 20:32
    Still 0.1 - - 4 -
    Pause 33.4 - - 30:30 -

  • Power Distribution

    313W (489 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:00 8:03 48.32% More
    800m 4:37 9:16 49.53% More
    1km 5:47 9:18 51.48% More
    Mile 9:29 9:29 53.22% More
    5k 58:40 18:53 29.39% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:34 8:34 58.96
    5km 28:33 9:11 60.38
    5M 47:17 9:27 59.72
    10km 59:33 9:35 59.42
    10M 1:38:40 9:52 59.52
    Half 2:11:25 10:02 58.80
    20M 3:25:53 10:18 59.48
    Mara 4:34:12 10:28 59.55
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