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Sat 28th Dec 2024 at 7:53am by Paul Topspin

Run > General
  • Time
    31:31
  • Miles
    3.13
  • Min/mi
    10:04
  • Pacing
    68.5%
  • WAVA
    51.57
  • Stride(cm)
    99
  • Cals
    386
  • Watts
    273
  • Cadence
    161
  • BPM
    134
  • %MHR
    78.1
  • B/mi
    1353
  • Asc(m)
    4
  • Surface
    Road

Notes & Comments

1) 0.31mi - 3:52(12:26/mi) 113/118bpm [1404b/mi] 34cal 233/271W
2) 0.08mi - 1:09(14:59/mi) 115/116bpm [1723b/mi] 10cal 180/383W
3) 0.13mi - 1:00(7:31/mi) 115/135bpm [865b/mi] 12cal 367/437W
4) 0.05mi - 1:00(18:33/mi) 135/139bpm [2504b/mi] 12cal 148/385W
5) 0.14mi - 1:00(7:24/mi) 127/132bpm [940b/mi] 12cal 366/425W
6) 0.06mi - 1:00(17:19/mi) 133/138bpm [2303b/mi] 12cal 149/390W
7) 0.15mi - 1:00(6:54/mi) 136/148bpm [938b/mi] 13cal 401/435W
8) 0.06mi - 1:00(17:15/mi) 141/151bpm [2431b/mi] 13cal 129/399W
9) 0.15mi - 1:00(6:46/mi) 141/151bpm [954b/mi] 14cal 414/431W
10) 0.06mi - 1:00(16:33/mi) 140/155bpm [2316b/mi] 13cal 143/410W
11) 0.14mi - 1:00(6:55/mi) 127/148bpm [878b/mi] 12cal 406/422W
12) 0.06mi - 1:00(15:43/mi) 143/151bpm [2246b/mi] 13cal 155/422W
13) 0.14mi - 1:00(7:01/mi) 140/153bpm [983b/mi] 13cal 365/430W
14) 0.06mi - 1:00(16:18/mi) 144/156bpm [2347b/mi] 13cal 162/404W
15) 0.15mi - 1:00(6:51/mi) 141/149bpm [967b/mi] 13cal 416/435W
16) 0.07mi - 1:00(15:14/mi) 143/152bpm [2179b/mi] 13cal 171/412W
17) 0.15mi - 1:00(6:41/mi) 139/156bpm [929b/mi] 13cal 408/432W
18) 0.06mi - 1:00(16:03/mi) 149/158bpm [2391b/mi] 14cal 155/409W
19) 0.15mi - 1:00(6:52/mi) 139/152bpm [956b/mi] 13cal 418/453W
20) 0.06mi - 1:00(16:01/mi) 147/154bpm [2354b/mi] 14cal 157/412W
21) 0.14mi - 1:00(7:01/mi) 136/146bpm [955b/mi] 13cal 372/396W
22) 0.06mi - 1:00(16:31/mi) 143/149bpm [2361b/mi] 13cal 162/396W
23) 0.15mi - 1:00(6:43/mi) 133/142bpm [893b/mi] 12cal 408/428W
24) 0.06mi - 1:00(15:54/mi) 133/143bpm [2115b/mi] 12cal 166/423W
25) 0.15mi - 1:00(6:53/mi) 134/146bpm [923b/mi] 12cal 409/433W
26) 0.06mi - 1:00(16:31/mi) 148/154bpm [2445b/mi] 14cal 155/412W
27) 0.15mi - 1:00(6:53/mi) 143/154bpm [985b/mi] 13cal 415/448W
28) 0.06mi - 1:00(16:30/mi) 150/157bpm [2475b/mi] 14cal 156/412W
29) 0.07mi - 28(6:33/mi) 132/138bpm [865b/mi] 6cal 440/469W
30) 0.01mi - 2(7:05/mi) 140/140bpm [992b/mi] 1cal 307/422W
3:52 1:09 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 28 2

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 3:52 3:52 12:26 113 89-118 1405 173 108-188 233 100-271 2/1
0.39 5:01 1:09 14:54 115 110-116 1714 134 0-182 180 0-383 1/1
0.52 6:00 1:00 7:30 115 108-136 862 181 114-200 367 132-437 1/0
0.57 7:01 1:00 18:37 135 128-139 2514 119 0-184 147 97-385 0/0
0.71 8:00 1:00 7:22 127 122-132 936 179 0-192 367 54-425 1/0
0.77 9:00 1:00 17:18 133 130-138 2302 127 106-190 149 93-390 0/0
0.91 10:00 1:00 6:54 136 128-148 938 186 176-190 401 165-435 1/1
0.97 11:00 1:00 17:15 141 128-151 2432 114 0-186 131 0-399 0/1
1.12 12:00 1:00 6:46 141 126-152 954 190 184-192 414 275-431 1/1
1.18 13:00 1:00 16:33 140 120-155 2317 123 0-190 144 60-410 1/1
1.32 14:00 1:00 6:55 128 117-148 885 190 178-192 406 213-422 1/1
1.39 15:00 1:00 15:43 143 130-151 2246 130 110-190 157 98-422 1/1
1.53 16:06 1:06 +1 7:44 140 126-154 1082 177 0-192 372 0-430 1/1
1.59 17:06 1:00 16:18 144 128-156 2347 119 0-190 166 0-412 1/1
1.74 18:06 1:00 6:51 142 128-149 974 191 180-194 416 404-435 0/1
1.80 19:06 1:00 15:14 143 130-152 2178 136 110-226 174 102-412 0/0
1.95 20:06 1:00 6:41 139 130-156 929 192 180-196 408 347-432 1/2
2.01 21:06 1:00 16:03 149 134-158 2391 126 0-192 158 55-409 1/1
2.16 22:06 1:00 6:53 139 130-153 956 190 178-194 418 342-453 1/1
2.22 23:06 1:00 16:01 147 137-154 2354 130 108-188 159 97-412 1/0
2.36 24:06 1:00 7:01 136 125-146 954 191 180-194 373 290-396 1/0
2.43 25:06 1:00 16:32 142 125-149 2348 131 106-214 164 104-396 1/1
2.57 26:06 1:00 6:43 133 124-142 892 191 188-194 408 322-428 0/1
2.64 27:06 1:00 15:54 133 124-143 2114 129 106-192 169 96-423 0/0
2.78 28:06 1:00 6:53 134 124-146 923 192 176-194 409 350-433 1/1
2.84 29:06 1:00 16:32 148 135-154 2448 126 106-194 158 102-412 0/0
2.99 30:06 1:00 6:53 143 133-154 984 192 188-196 415 337-448 1/1
3.05 31:06 1:00 16:28 149 134-157 2454 134 106-210 160 91-412 0/0
3.12 31:34 28 6:33 132 129-139 864 197 182-200 440 382-469 0/0
3.12 31:38 4 +1 12:58 140 139-140 1814 98 0-196 307 0-422 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    134 avge / 158 max Delete HR Trace

  • Cadence Distribution

    161 avge / 226 max Stride Length: 99cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 66.9 185 2.6 21:07 8:13
    Walk 32.8 109 0.5 10:25 19:08
    Pause 0.3 - - 6 -

  • Power Distribution

    273W (469 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:13 8:55 40.23% More
    800m 4:30 9:03 47.48% More
    1km 5:49 9:21 48.53% More
    Mile 9:08 9:08 53.87% More
    5k 31:24 10:06 51.44% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:24 9:24 52.31
    5km 31:16 10:04 51.66
    5M 51:47 10:21 51.04
    10km 1:05:12 10:30 50.70
    10M 1:47:58 10:48 50.40
    Half 2:23:44 10:58 50.03
    20M 3:45:05 11:15 50.10
    Mara 4:59:41 11:26 50.39
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