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Mon 20th Jan 2025 at 10:46am by Bob!

Run > General
  • Time
    49:51
  • Miles
    4.35
  • Min/mi
    11:28
  • Pacing
    89.3%
  • WAVA
    47.21
  • Stride(cm)
    89
  • Cals
    469
  • Watts
    280
  • Cadence
    158
  • BPM
    119
  • %MHR
    54
  • B/mi
    1367
  • Asc(m)
    9
  • Surface
    Road

Notes & Comments

1) 0.62mi - 7:09(11:30/mi) 117/138bpm [1346b/mi] 69cal 270/344W
2) 0.62mi - 7:07(11:27/mi) 117/121bpm [1339b/mi] 70cal 275/297W
3) 0.62mi - 7:17(11:44/mi) 119/123bpm [1396b/mi] 67cal 269/353W
4) 0.62mi - 7:02(11:19/mi) 121/123bpm [1369b/mi] 69cal 279/324W
5) 0.62mi - 7:01(11:17/mi) 121/124bpm [1365b/mi] 69cal 276/345W
6) 0.62mi - 6:51(11:01/mi) 121/124bpm [1333b/mi] 66cal 280/302W
7) 0.62mi - 6:34(10:34/mi) 120/124bpm [1267b/mi] 59cal 288/351W
8) 0mi - 2(18:36/mi) 121/121bpm [2252b/mi] 279/279W
7:09 7:07 7:17 7:02 7:01 6:51 6:34 2

Map
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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 1:25 1:25 11:19 114 74-134 1289 156 152-160 287 160-344 1/1
0.25 2:54 1:30 11:56 129 114-138 1539 156 154-158 280 270-293 3/1
0.38 4:20 1:25 11:22 113 111-115 1285 156 154-160 270 263-278 1/1
0.50 5:44 1:25 11:18 115 114-117 1299 155 154-158 275 266-283 1/1
0.63 7:11 1:26 11:32 112 107-117 1291 156 154-158 268 266-275 0/1
0.75 8:39 1:29 11:49 115 112-116 1359 155 136-160 267 180-285 1/1
0.88 10:04 1:25 11:18 116 113-119 1310 157 154-158 276 267-285 1/0
1.00 11:29 1:25 11:18 119 117-121 1345 158 154-162 275 271-282 1/1
1.13 12:54 1:25 11:19 117 115-119 1325 157 154-158 275 270-285 1/1
1.25 14:20 1:26 11:29 118 117-120 1355 158 154-160 283 276-300 2/0
1.38 15:50 1:30 12:01 119 115-121 1431 156 154-160 286 268-303 3/0
1.50 17:23 1:33 12:26 118 112-121 1467 153 104-160 259 96-301 1/1
1.63 18:49 1:26 11:29 119 114-122 1366 157 152-160 288 270-304 1/1
1.75 20:19 1:30 11:58 121 119-123 1448 156 152-160 272 259-299 0/2
1.88 22:05 1:46 +26 14:05 116 110-122 1633 159 154-162 303 256-353 1/4
2.00 23:30 1:25 11:24 120 118-122 1368 158 156-162 288 267-324 1/2
2.13 24:55 1:25 11:16 120 117-122 1352 159 156-160 276 263-288 1/1
2.25 26:23 1:29 11:49 122 120-123 1441 157 152-160 262 251-281 1/2
2.38 27:46 1:22 10:58 120 117-122 1316 158 156-160 273 261-289 0/3
2.50 29:09 1:24 11:09 121 119-123 1348 159 156-160 292 282-299 1/1
2.63 30:34 1:25 11:17 123 120-124 1388 158 156-160 279 266-289 1/1
2.75 32:00 1:26 11:32 120 119-121 1384 158 154-160 277 270-283 1/2
2.88 33:24 1:24 11:12 120 119-122 1344 158 156-162 286 277-293 1/1
3.00 34:48 1:24 11:11 122 120-122 1365 158 156-160 282 261-345 1/1
3.13 36:13 1:25 11:17 118 114-121 1332 157 154-160 277 260-317 1/0
3.25 37:32 1:20 10:37 121 119-123 1284 160 158-162 282 261-302 0/1
3.38 38:55 1:23 11:04 123 122-124 1360 159 156-162 289 280-301 2/1
3.50 40:19 1:24 11:12 121 120-123 1354 158 156-160 277 271-284 1/1
3.63 41:43 1:24 11:12 120 119-121 1344 158 154-160 278 271-284 1/1
3.75 43:06 1:23 11:01 121 119-122 1332 159 156-162 277 267-297 2/2
3.88 44:27 1:21 10:50 122 120-124 1322 160 158-162 279 272-298 1/1
4.00 46:09 1:42 +28 13:38 118 115-123 1608 162 158-164 310 286-351 1/1
4.13 47:27 1:18 10:24 120 119-121 1249 161 160-162 300 292-306 0/0
4.25 48:47 1:19 10:36 121 120-122 1282 161 158-162 288 279-295 1/1
4.35 49:51 1:04 10:56 120 120-121 1313 160 158-162 282 276-288 1/1

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    119 avge / 138 max Delete HR Trace

  • Cadence Distribution

    158 avge / 164 max Stride Length: 89cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.4 157 4.3 48:32 11:25
    Walk 0.4 122 0 13 14:31
    Still 0.4 - - 11 -
    Pause 1.8 - - 54 -

  • Power Distribution

    280W (353 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:31 10:07 36.14% More
    800m 5:27 10:58 40.12% More
    1km 6:50 11:00 41.76% More
    Mile 11:02 11:02 44.11% More
    5k 35:34 11:27 46.65% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:06 9:06 53.45
    5km 33:47 10:52 49.10
    5M 58:34 11:43 46.39
    10km 1:15:17 12:07 45.18
    10M 2:10:31 13:03 43.21
    Half 2:58:20 13:37 41.60
    20M 4:50:52 14:33 40.41
    Mara 6:37:28 15:10 39.44

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