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Thu 23rd Jan 2025 at 7:01pm by Cliffrunner

Run > General
  • Time
    39:05
  • Miles
    4.09
  • Min/mi
    9:33
  • Pacing
    71.4%
  • WAVA
    56.47
  • Stride(cm)
    99
  • Cals
    516
  • Cadence
    170
  • BPM
    140
  • %MHR
    78.6
  • B/mi
    1336
  • Asc(m)
    86
  • Surface
    Road

Notes & Comments

1) 1mi - 9:22(9:22/mi) 131/150bpm [1227b/mi] 120cal 6.4/7.99mph
2) 1mi - 9:29(9:29/mi) 141/158bpm [1337b/mi] 122cal 6.33/7.74mph
3) 1mi - 9:28(9:28/mi) 147/158bpm [1392b/mi] 131cal 6.34/8.04mph
4) 1mi - 9:33(9:33/mi) 144/158bpm [1376b/mi] 128cal 6.28/9.85mph
5) 0.09mi - 1:12(13:13/mi) 142/149bpm [1876b/mi] 15cal 4.54/6.82mph
9:22 9:29 9:28 9:33 1:12

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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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. Ascent mtrs Asc.
0.13 1:16 1:16 10:06 95 63-119 959 173 164-178 0/8
0.25 2:32 1:16 10:11 125 116-130 1273 170 164-172 3/4
0.38 3:44 1:12 9:34 131 128-134 1253 175 172-178 3/5
0.50 5:04 1:20 10:43 129 121-132 1381 163 120-176 6/3
0.63 6:04 1:00 8:01 131 125-145 1050 175 168-178 0/6
0.75 7:06 1:01 8:12 145 143-147 1188 174 170-178 2/1
0.88 8:11 1:05 8:39 146 145-148 1263 173 170-176 3/1
1.00 9:22 1:11 9:31 147 143-149 1398 169 160-176 5/4
1.13 10:38 1:17 10:12 138 134-143 1408 162 112-176 1/4
1.25 11:47 1:08 9:07 140 137-142 1277 175 168-180 1/3
1.38 12:53 1:06 8:45 143 140-146 1252 175 172-180 8/2
1.50 13:54 1:01 8:10 148 143-152 1209 176 174-178 4/3
1.63 15:06 1:12 9:35 147 143-152 1409 172 166-178 4/4
1.75 16:52 1:46 14:07 124 109-140 1751 176 166-180 0/1
1.88 17:53 1:01 8:10 146 134-156 1192 173 166-176 9/5
2.00 18:51 58 7:43 154 153-158 1188 177 174-180 6/3
2.13 19:53 1:02 8:15 156 155-158 1287 174 170-178 3/4
2.25 20:58 1:05 8:42 152 150-155 1322 169 162-172 2/3
2.38 22:01 1:03 8:28 150 149-151 1270 168 164-172 5/1
2.50 24:15 2:14 17:49 134 113-155 2387 159 112-176 1/0
2.63 25:18 1:03 8:24 144 135-152 1210 173 168-176 4/3
2.75 26:17 59 7:52 154 149-156 1212 173 170-176 5/3
2.88 27:18 1:01 8:06 155 153-156 1255 171 168-174 2/4
3.00 28:19 1:01 8:09 152 150-154 1239 170 166-176 3/6
3.13 29:28 1:09 9:11 151 145-154 1387 168 164-172 2/4
3.25 30:50 1:23 11:03 142 137-145 1568 163 108-170 5/7
3.38 32:04 1:13 9:44 133 127-141 1295 167 162-172 1/6
3.50 33:09 1:05 8:41 137 129-151 1190 166 162-174 5/3
3.63 34:32 1:23 11:07 141 135-151 1567 150 106-180 5/1
3.75 35:30 58 7:45 148 142-153 1148 176 174-178 1/6
3.88 36:33 1:02 8:19 156 153-158 1298 170 162-176 4/5
4.00 37:52 1:19 10:34 151 144-157 1595 167 162-172 8/3
4.09 39:05 1:13 13:24 142 135-149 1902 166 164-168 1/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 158 max Delete HR Trace

  • Cadence Distribution

    170 avge / 180 max Stride Length: 99cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 93.7 171 4 36:37 9:05
    Walk 2.8 117 0.1 1:05 19:10
    Still 3.5 - - 1:23 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:55 7:43 47.39% More
    800m 3:57 7:57 55.35% More
    1km 5:02 8:06 56.73% More
    Mile 8:47 8:47 55.39% More
    5k 29:12 9:24 56.82% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:47 8:47 55.38
    5km 29:12 9:24 56.81
    5M 48:22 9:40 56.17
    10km 1:00:53 9:48 55.87
    10M 1:40:49 10:05 55.94
    Half 2:14:14 10:15 55.26
    20M 3:30:13 10:31 55.92
    Mara 4:39:53 10:41 56.00

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