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Fri 27th Dec 2024 at 9:24am by Cole Runnings UK

Run > General
  • Time
    36:24
  • Miles
    3.73
  • Min/mi
    9:46
  • Pacing
    75.5%
  • WAVA
    46.57
  • Stride(cm)
    100
  • Cals
    462
  • Watts
    313
  • Cadence
    164
  • BPM
    131
  • %MHR
    73.3
  • B/mi
    1280
  • Asc(m)
    40
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

1) 0.62mi - 6:54(11:07/mi) 122/138bpm [1356b/mi] 82cal 271/407W
2) 0.62mi - 6:34(10:34/mi) 128/139bpm [1353b/mi] 80cal 252/371W
3) 0.62mi - 6:30(10:27/mi) 122/132bpm [1276b/mi] 73cal 267/382W
4) 0.62mi - 5:29(8:50/mi) 135/144bpm [1193b/mi] 73cal 327/437W
5) 0.62mi - 5:22(8:38/mi) 143/152bpm [1235b/mi] 77cal 341/488W
6) 0.62mi - 5:31(8:52/mi) 142/147bpm [1260b/mi] 76cal 334/517W
7) 0mi - 3(28:44/mi) 145/145bpm [4167b/mi] 1cal 388/465W
6:54 6:34 6:30 5:29 5:22 5:31 3

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 1:30 1:30 11:59 106 70-123 1270 172 144-176 303 183-376 3/3
0.25 2:39 1:09 9:16 129 123-132 1195 171 168-174 306 292-359 2/1
0.38 4:35 1:55 15:23 124 106-132 1908 160 106-176 261 88-346 0/2
0.50 5:44 1:10 9:17 121 109-128 1124 169 164-174 364 301-407 2/2
0.63 6:55 1:10 9:21 134 128-138 1253 168 164-170 347 316-391 7/0
0.75 8:26 1:31 12:10 135 128-139 1643 151 118-246 270 151-371 3/0
0.88 9:34 1:08 9:03 129 127-131 1167 167 162-170 300 242-352 4/0
1.00 10:41 1:08 9:00 124 121-128 1116 169 164-174 290 254-309 1/7
1.13 11:50 1:09 9:12 129 127-131 1188 168 164-172 309 303-315 0/2
1.25 13:30 1:40 13:19 122 109-131 1625 137 114-174 185 114-316 2/1
1.38 14:34 1:04 8:29 121 110-128 1026 171 168-176 320 245-362 0/4
1.50 15:45 1:12 9:34 130 127-132 1243 169 166-172 343 167-358 1/1
1.63 17:06 1:21 10:47 128 123-131 1381 160 122-176 272 118-343 2/1
1.75 18:36 1:29 11:55 115 110-123 1370 144 122-168 226 135-330 0/2
1.88 20:01 1:26 11:25 118 112-121 1346 155 84-174 274 89-382 1/1
2.00 21:01 1:00 7:56 127 119-137 1008 172 170-174 352 333-364 0/1
2.13 22:04 1:04 8:29 141 137-143 1196 172 168-176 349 341-356 1/1
2.25 23:19 1:14 9:53 141 138-144 1394 167 122-174 325 96-375 1/1
2.38 24:32 1:13 9:48 131 124-139 1283 160 114-172 311 127-437 4/0
2.50 25:33 1:01 8:05 138 135-141 1116 170 166-174 363 318-415 4/4
2.63 26:38 1:06 8:46 144 141-148 1262 167 164-170 427 359-488 2/1
2.75 27:46 1:07 8:58 149 145-152 1336 167 130-174 305 208-355 8/0
2.88 28:50 1:04 8:35 139 135-145 1193 170 166-176 315 278-335 1/4
3.00 29:55 1:05 8:37 142 137-144 1224 169 162-176 339 252-386 0/5
3.13 31:03 1:08 9:03 141 139-144 1276 168 166-172 316 258-363 2/5
3.25 32:13 1:10 9:23 135 128-141 1268 159 122-176 296 164-411 1/2
3.38 33:20 1:07 8:53 145 140-147 1289 167 162-168 360 341-410 3/0
3.50 34:23 1:03 8:24 144 142-146 1209 170 160-174 337 320-382 1/2
3.63 35:29 1:06 8:47 145 143-147 1273 169 166-176 343 258-435 4/5
3.73 36:23 54 8:38 140 137-145 1208 175 154-194 388 274-517 5/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    131 avge / 152 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    14 2.0% 10:40
    10 2.6% 8:41

  • Cadence Distribution

    164 avge / 246 max Stride Length: 100cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 86.7 169 3.5 31:33 9:03
    Walk 10.9 123 0.2 3:59 16:16
    Still 2.3 - - 51 -

  • Power Distribution

    313W (517 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:01 8:06 39.59% More
    800m 4:12 8:27 44.17% More
    1km 5:17 8:29 45.90% More
    Mile 8:43 8:43 47.41% More
    5k 29:25 9:28 47.75% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:01 9:01 45.82
    5km 29:59 9:39 46.86
    5M 49:40 9:56 45.99
    10km 1:02:31 10:04 45.60
    10M 1:43:32 10:21 45.47
    Half 2:17:51 10:31 44.82
    20M 3:35:52 10:48 45.36
    Mara 4:47:24 10:58 45.43
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