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Wed 25th Dec 2024 at 9:52am by Paul Topspin

Run > General
  • Time
    30:38
  • Miles
    3.13
  • Min/mi
    9:47
  • Pacing
    67.7%
  • WAVA
    53.17
  • Stride(cm)
    103
  • Cals
    377
  • Watts
    276
  • Cadence
    160
  • BPM
    139
  • %MHR
    80.6
  • B/mi
    1357
  • Asc(m)
    3
  • Surface
    Road

Notes & Comments

1) 0.31mi - 3:41(11:53/mi) 122/134bpm [1450b/mi] 39cal 230/411W
2) 0.01mi - 19(21:38/mi) 115/121bpm [2489b/mi] 3cal 92/95W
3) 0.14mi - 1:00(7:01/mi) 122/139bpm [855b/mi] 11cal 370/444W
4) 0.06mi - 1:00(17:19/mi) 133/143bpm [2303b/mi] 11cal 146/381W
5) 0.15mi - 1:00(6:52/mi) 124/134bpm [852b/mi] 11cal 392/429W
6) 0.06mi - 1:00(16:31/mi) 133/141bpm [2196b/mi] 12cal 139/403W
7) 0.15mi - 1:00(6:46/mi) 127/144bpm [859b/mi] 11cal 399/441W
8) 0.07mi - 1:00(15:06/mi) 141/146bpm [2130b/mi] 13cal 150/398W
9) 0.15mi - 1:00(6:47/mi) 144/153bpm [978b/mi] 13cal 382/408W
10) 0.06mi - 1:00(17:35/mi) 145/155bpm [2549b/mi] 12cal 147/401W
11) 0.15mi - 1:00(6:43/mi) 147/157bpm [988b/mi] 14cal 404/455W
12) 0.06mi - 1:00(16:33/mi) 149/158bpm [2465b/mi] 13cal 126/412W
13) 0.15mi - 1:00(6:47/mi) 141/150bpm [956b/mi] 13cal 394/420W
14) 0.06mi - 1:00(17:43/mi) 144/152bpm [2550b/mi] 13cal 153/399W
15) 0.15mi - 1:00(6:48/mi) 146/156bpm [994b/mi] 13cal 387/446W
16) 0.06mi - 1:00(16:34/mi) 149/157bpm [2468b/mi] 13cal 151/417W
17) 0.15mi - 1:00(6:44/mi) 143/153bpm [962b/mi] 13cal 406/448W
18) 0.06mi - 1:00(16:27/mi) 145/155bpm [2385b/mi] 13cal 116/414W
19) 0.15mi - 1:00(6:45/mi) 139/151bpm [938b/mi] 13cal 412/453W
20) 0.06mi - 1:00(15:25/mi) 148/154bpm [2282b/mi] 13cal 167/428W
21) 0.15mi - 1:00(6:42/mi) 136/141bpm [910b/mi] 12cal 426/451W
22) 0.07mi - 1:00(15:20/mi) 144/148bpm [2209b/mi] 13cal 172/425W
23) 0.15mi - 1:00(6:31/mi) 145/151bpm [946b/mi] 13cal 430/456W
24) 0.06mi - 1:00(16:28/mi) 147/152bpm [2420b/mi] 13cal 150/426W
25) 0.15mi - 1:00(6:38/mi) 138/145bpm [915b/mi] 12cal 404/456W
26) 0.06mi - 1:00(15:53/mi) 143/147bpm [2272b/mi] 12cal 154/412W
27) 0.15mi - 1:00(6:43/mi) 147/158bpm [988b/mi] 13cal 419/442W
28) 0.07mi - 1:00(15:21/mi) 150/159bpm [2303b/mi] 13cal 158/414W
29) 0.08mi - 31(6:49/mi) 143/151bpm [974b/mi] 7cal 408/442W
30) 0.01mi - 6(13:07/mi) 151/152bpm [1980b/mi] 2cal 353/408W
3:41 19 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 31 6

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.
0.31 3:42 3:42 11:54 122 103-134 1451 156 0-222 229 0-411 4/2
0.33 4:00 19 21:08 114 109-121 2409 110 110-112 92 87-95 0/0
0.47 5:00 59 6:58 122 99-139 850 186 112-232 370 87-444 1/1
0.52 5:59 59 17:33 133 116-143 2334 125 106-190 146 88-381 0/0
0.67 6:58 59 6:52 124 113-134 852 188 182-192 392 155-429 1/0
0.73 7:58 59 16:45 133 122-141 2228 117 0-190 142 0-403 0/1
0.87 8:57 59 6:46 127 116-144 859 189 184-192 399 301-441 0/1
0.94 9:57 1:00 15:22 141 135-146 2166 126 86-190 150 69-398 0/1
1.08 10:56 59 6:46 144 134-153 974 189 182-196 382 180-408 1/2
1.14 11:56 59 17:45 145 132-155 2574 130 110-216 149 97-401 0/0
1.29 12:55 59 6:41 147 131-157 984 190 186-194 404 266-455 1/0
1.35 13:54 59 16:55 148 132-158 2504 110 0-192 126 0-412 0/0
1.49 14:54 59 6:48 141 129-150 959 191 186-194 395 172-420 1/1
1.55 15:53 59 17:58 144 133-152 2587 119 0-190 150 0-399 0/0
1.69 16:53 59 6:47 147 132-157 997 182 0-196 387 0-446 1/1
1.75 17:52 59 16:48 148 137-157 2487 127 0-194 151 57-417 0/1
1.90 18:51 59 6:43 143 135-153 961 191 182-196 407 172-448 0/0
1.96 19:51 59 16:40 145 129-155 2416 109 0-230 118 0-414 0/1
2.11 20:50 59 6:44 139 128-151 936 192 182-194 412 180-453 1/1
2.17 21:50 59 15:38 148 136-154 2314 130 112-190 169 104-428 1/0
2.32 22:49 59 6:41 136 131-141 909 192 180-194 426 285-451 1/1
2.38 23:48 59 15:31 144 140-148 2235 129 108-194 175 98-425 1/0
2.53 24:48 59 6:32 145 139-151 947 194 184-196 430 369-456 0/1
2.59 25:47 59 16:40 147 137-152 2449 126 110-192 150 99-426 0/0
2.74 26:46 59 6:37 138 132-145 914 193 182-198 404 170-456 0/1
2.80 27:46 59 16:03 143 134-147 2296 131 108-194 158 100-412 0/0
2.95 28:45 59 6:43 148 133-158 995 193 184-196 419 394-442 1/1
3.01 29:45 59 15:30 149 137-159 2310 129 110-192 160 103-414 0/0
3.09 30:15 30 6:44 144 136-151 971 193 184-198 408 244-442 1/1
3.10 30:21 6 +1 17:05 151 151-152 2580 190 190-192 353 233-408 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    139 avge / 159 max Delete HR Trace

  • Cadence Distribution

    160 avge / 232 max Stride Length: 103cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 63.3 188 2.5 19:23 7:44
    Walk 36.7 111 0.6 11:15 18:00

  • Power Distribution

    276W (456 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:12 8:50 40.61% More
    800m 4:25 8:54 48.29% More
    1km 5:33 8:56 50.20% More
    Mile 8:58 8:58 52.86% More
    5k 30:20 9:46 53.26% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:08 9:08 51.88
    5km 30:24 9:47 53.13
    5M 50:20 10:04 52.49
    10km 1:03:22 10:12 52.17
    10M 1:44:56 10:30 52.20
    Half 2:19:43 10:40 51.54
    20M 3:38:47 10:56 52.16
    Mara 4:51:17 11:07 52.24
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