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Thu 16th Jan 2025 at 11:13am by Marcus Elwes

Run > General
  • Time
    37:39
  • Miles
    4.68
  • Min/mi
    8:03
  • Pacing
    68.7%
  • WAVA
    64.30
  • Stride(cm)
    108
  • Cals
    552
  • Watts
    377
  • Cadence
    185
  • BPM
    123
  • %MHR
    68.1
  • B/mi
    986
  • Asc(m)
    26
  • Surface
    Road

Notes & Comments

1) 0.5km - 3:00(6:01/km) 100/113bpm [601b/km] 35cal 314/355W
2) 0.8km - 3:51(4:49/km) 120/125bpm [578b/km] 57cal 391/440W
3) 0.33km - 2:00(6:03/km) 115/125bpm [696b/km] 27cal 326/412W
4) 0.8km - 3:31(4:24/km) 123/131bpm [541b/km] 55cal 418/458W
5) 0.33km - 2:00(6:08/km) 120/132bpm [736b/km] 27cal 342/444W
6) 0.8km - 3:35(4:29/km) 125/134bpm [561b/km] 56cal 413/435W
7) 0.36km - 2:00(5:37/km) 123/134bpm [690b/km] 29cal 330/418W
8) 0.8km - 3:49(4:46/km) 128/135bpm [610b/km] 59cal 407/479W
9) 0.36km - 2:00(5:36/km) 111/135bpm [621b/km] 26cal 310/468W
10) 0.8km - 3:32(4:25/km) 131/136bpm [579b/km] 57cal 419/452W
11) 0.37km - 2:00(5:24/km) 125/135bpm [674b/km] 28cal 351/438W
12) 0.8km - 3:42(4:37/km) 134/138bpm [620b/km] 59cal 411/475W
13) 0.36km - 2:00(5:33/km) 127/139bpm [705b/km] 28cal 329/428W
14) 0.12km - 39(5:10/km) 124/125bpm [641b/km] 9cal 340/359W
3:00 3:51 2:00 3:31 2:00 3:35 2:00 3:49 2:00 3:32 2:00 3:42 2:00 39

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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.
0.31 2:59 2:59 9:37 100 57-113 962 175 98-184 314 100-355 2/1
0.81 6:49 3:50 7:45 120 112-125 931 190 182-196 391 317-440 7/6
1.01 8:48 1:59 9:42 115 111-125 1116 182 176-192 326 314-414 2/1
1.50 12:19 3:30 7:05 123 111-131 872 192 182-196 418 326-458 5/5
1.71 14:18 1:59 9:51 120 111-132 1183 181 176-194 342 302-444 5/1
2.20 17:53 3:36 7:14 125 110-134 904 188 184-192 413 343-435 4/7
2.42 19:52 1:59 8:59 123 114-134 1105 179 166-190 330 303-420 1/3
2.92 23:42 3:49 7:41 128 114-135 984 188 182-194 406 346-479 8/1
3.14 27:06 3:24 +2 15:24 112 90-135 1725 172 0-190 316 4-479 1/6
3.64 30:38 3:32 7:07 130 112-136 925 189 184-194 419 353-452 3/5
3.87 32:54 2:16 +1 9:55 125 122-135 1239 182 96-192 355 116-442 3/1
4.36 36:36 3:42 7:27 134 123-138 999 187 180-190 411 367-475 6/6
4.59 38:44 2:08 +1 9:37 127 121-139 1221 173 0-188 334 0-428 2/2
4.66 39:24 40 +1 8:36 124 122-125 1066 185 182-192 341 328-359 0/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    123 avge / 139 max Delete HR Trace

  • Cadence Distribution

    185 avge / 196 max Stride Length: 108cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 94.5 185 4.6 37:19 8:06
    Walk 4.6 107 0 1:49 1:08:45
    Pause 0.9 - - 22 -

  • Power Distribution

    377W (479 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:43 6:54 51.38% More
    800m 3:31 7:05 59.72% More
    1km 4:35 7:23 59.76% More
    Mile 7:41 7:41 60.68% More
    5k 25:51 8:19 61.41% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:20 7:20 63.51
    5km 24:23 7:51 65.09
    5M 40:23 8:05 64.24
    10km 50:51 8:11 63.81
    10M 1:24:12 8:25 63.82
    Half 1:52:06 8:33 63.01
    20M 2:55:33 8:47 63.76
    Mara 3:53:43 8:55 63.86

Fetch Miles

9:00 Norman Park
9:53 Norman Park
8:31 Norman Park
9:15 Norman Park
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