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Thu 12th Dec 2024 at 6:46pm by Ali

Run > General
  • Time
    30:01
  • Miles
    4.01
  • Min/mi
    7:29
  • Pacing
    95.5%
  • WAVA
    55.81
  • Stride(cm)
    123
  • Cals
    443
  • Watts
    361
  • Cadence
    174
  • BPM
    138
  • %MHR
    81
  • B/mi
    1037
  • Asc(m)
    92
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

1) 6.45km - 30:01(4:39/km) 138/156bpm [642b/km] 443cal 361/482W
30:01

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 7:56 112 96-124 888 179 108-188 354 78-403 5/0
0.25 1:58 58 7:45 133 125-136 1031 175 172-180 306 294-327 0/5
0.38 2:54 56 7:30 131 127-133 982 176 174-180 322 312-330 0/3
0.50 3:52 58 7:42 134 132-135 1031 176 172-184 329 315-339 0/1
0.63 4:48 56 7:30 133 129-137 996 176 172-180 344 328-394 2/1
0.75 5:45 57 +2 7:39 137 137-139 1047 176 172-184 355 233-411 2/2
0.88 6:41 56 7:29 136 135-138 1018 176 174-178 356 339-371 2/0
1.00 7:38 56 7:32 136 134-137 1024 175 172-178 361 346-377 2/0
1.13 8:36 59 7:50 138 137-141 1081 175 172-178 390 377-403 6/0
1.25 9:35 58 7:45 142 140-143 1100 174 170-178 383 310-420 7/0
1.38 10:30 56 7:26 135 129-140 1004 172 168-178 281 256-305 0/11
1.50 11:23 53 7:03 131 129-132 923 172 170-176 319 276-338 0/8
1.63 12:17 54 7:08 132 130-134 942 174 168-176 336 327-347 0/5
1.75 13:10 53 7:05 135 133-137 956 176 174-180 354 342-364 0/3
1.88 14:08 58 7:43 138 137-139 1064 173 166-178 383 325-443 4/1
2.00 15:05 57 7:38 139 137-144 1062 176 172-178 399 324-482 8/1
2.13 15:58 53 7:08 145 142-147 1034 172 168-176 348 314-444 2/2
2.25 16:53 54 7:16 140 139-142 1016 172 168-176 369 339-392 2/0
2.38 17:48 55 7:19 143 140-144 1046 173 170-176 375 364-394 3/0
2.50 18:43 55 7:22 142 140-144 1047 174 170-178 376 323-430 2/3
2.63 19:37 54 7:11 135 132-140 970 172 168-176 289 263-319 0/10
2.75 20:31 54 7:13 131 130-132 946 175 172-176 344 322-355 1/3
2.88 21:26 55 7:20 136 132-140 997 176 174-178 385 347-440 3/1
3.00 22:22 56 7:30 140 136-145 1049 176 172-178 416 339-482 8/0
3.13 23:14 52 6:58 147 146-148 1024 172 170-176 348 318-426 1/2
3.25 24:08 54 7:12 144 142-146 1036 174 172-176 377 358-391 2/0
3.38 25:03 54 7:14 145 144-145 1048 172 168-176 370 364-380 4/0
3.50 26:00 58 7:40 144 142-146 1105 174 172-176 411 375-428 7/0
3.63 26:59 58 7:47 149 146-151 1159 175 170-178 418 396-453 11/0
3.75 28:01 1:03 8:22 152 151-156 1271 176 172-180 451 422-464 13/0
3.88 28:59 58 7:45 153 147-156 1186 173 170-176 347 315-421 2/1
4.00 30:00 1:00 8:02 143 140-147 1149 172 168-176 346 319-392 3/2
4.01 30:04 4 9:39 140 140-140 1351 168 168-168 317 307-328 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    138 avge / 156 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    42 2.9% 7:42
    18 2.3% 7:39

  • Cadence Distribution

    174 avge / 188 max Stride Length: 123cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 174 4 30:02 7:30
    Walk 0.1 112 0 2 8:15

  • Power Distribution

    361W (482 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:45 7:04 41.01% More
    800m 3:34 7:10 47.28% More
    1km 4:29 7:13 49.10% More
    Mile 7:15 7:15 52.21% More
    5k 22:57 7:23 56.00% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:53 6:53 54.97
    5km 22:54 7:22 56.11
    5M 37:56 7:35 55.54
    10km 47:45 7:41 55.29
    10M 1:19:04 7:54 55.33
    Half 1:45:17 8:02 54.64
    20M 2:44:52 8:15 55.29
    Mara 3:39:30 8:23 55.38
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