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Thu 5th Dec 2024 at 10:43am by Ali

Run > General
  • Time
    30:02
  • Miles
    4.02
  • Min/mi
    7:28
  • Pacing
    96.4%
  • WAVA
    56.04
  • Stride(cm)
    129
  • Cals
    453
  • Watts
    356
  • Cadence
    168
  • BPM
    144
  • %MHR
    84.4
  • B/mi
    1079
  • Asc(m)
    26
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

1) 6.48km - 30:02(4:38/km) 144/167bpm [668b/km] 453cal 356/449W
30:02

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 59 59 7:48 119 99-133 929 166 116-174 343 105-410 2/1
0.25 1:55 57 7:35 137 133-140 1038 168 166-170 362 352-369 2/2
0.38 2:52 57 7:36 141 140-142 1073 168 166-170 354 119-376 2/1
0.50 3:50 58 7:41 141 140-142 1084 166 164-170 367 364-373 1/0
0.63 4:48 57 7:40 141 140-142 1081 166 164-168 364 358-369 1/1
0.75 5:45 58 7:41 140 139-141 1076 167 166-172 362 358-366 0/1
0.88 6:42 57 7:32 142 138-145 1071 168 166-170 364 345-397 2/1
1.00 7:37 56 7:26 145 141-148 1077 166 164-168 366 338-418 2/2
1.13 8:33 55 7:21 144 141-148 1058 166 164-168 378 362-390 1/1
1.25 9:30 58 7:43 145 143-149 1119 167 164-170 383 359-393 2/1
1.38 10:27 56 7:29 146 143-150 1093 168 166-170 368 345-416 3/1
1.50 11:22 55 7:20 152 147-160 1113 168 166-172 379 362-407 3/0
1.63 12:19 57 7:37 151 149-153 1151 171 166-174 387 366-438 3/0
1.75 13:15 56 7:27 151 149-152 1126 168 164-172 366 300-449 4/2
1.88 14:13 58 7:43 147 145-150 1134 166 84-178 358 188-420 2/3
2.00 15:09 56 7:31 147 145-149 1105 169 164-178 358 282-402 2/2
2.13 16:06 57 7:40 148 145-151 1133 170 166-176 361 265-427 4/2
2.25 17:00 54 7:12 149 144-151 1072 170 164-176 331 308-346 0/4
2.38 17:57 57 7:36 153 144-159 1164 172 166-182 386 335-441 5/0
2.50 18:50 53 7:05 162 145-167 1148 168 162-170 327 282-349 0/6
2.63 19:44 54 7:11 143 142-145 1027 169 166-172 347 324-383 0/4
2.75 20:39 54 7:15 144 142-146 1044 168 162-172 342 329-355 0/3
2.88 21:34 56 7:24 143 141-146 1058 168 166-170 344 330-357 1/2
3.00 22:30 56 7:30 145 144-146 1087 168 164-170 337 330-348 1/1
3.13 23:25 54 7:16 145 144-146 1053 166 162-170 349 334-367 1/0
3.25 24:20 55 7:17 144 143-146 1049 169 166-174 344 330-372 1/2
3.38 25:15 56 7:26 144 142-145 1070 167 162-172 340 334-344 0/1
3.50 26:12 56 7:31 142 141-143 1067 166 162-170 339 328-349 0/1
3.63 27:06 54 7:14 142 141-143 1028 168 164-172 342 330-348 1/1
3.75 28:00 54 7:09 144 142-145 1031 170 168-172 351 347-357 0/0
3.88 28:54 54 7:16 146 145-147 1060 168 164-174 352 347-359 0/0
4.00 29:51 56 7:32 144 142-145 1084 167 164-170 341 333-356 0/1
4.02 30:02 11 7:44 141 141-142 1090 168 164-170 326 324-329 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 167 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    15 1.3% 7:33

  • Cadence Distribution

    168 avge / 182 max Stride Length: 129cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 168 4 29:58 7:28
    Walk 0.2 103 0 4 7:57

  • Power Distribution

    356W (449 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:46 7:06 40.83% More
    800m 3:35 7:13 46.95% More
    1km 4:30 7:15 48.94% More
    Mile 7:18 7:18 51.87% More
    5k 23:00 7:24 55.88% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:52 6:52 55.10
    5km 22:51 7:21 56.24
    5M 37:51 7:34 55.66
    10km 47:39 7:40 55.40
    10M 1:18:55 7:54 55.44
    Half 1:45:04 8:01 54.75
    20M 2:44:31 8:14 55.41
    Mara 3:39:02 8:22 55.50
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