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Tue 31st Dec 2024 at 6:13pm by frogfather

Run > General
  • Time
    40:04
  • Miles
    3.87
  • Min/mi
    10:21
  • Pacing
    82%
  • WAVA
    44.22
  • Stride(cm)
    103
  • Cals
    492
  • Watts
    315
  • Cadence
    151
  • BPM
    132
  • %MHR
    75.7
  • B/mi
    1371
  • Asc(m)
    24
  • Surface
    Road

Notes & Comments

1) 0.94mi - 10:00(10:39/mi) 118/125bpm [1258b/mi] 115cal 314/394W
2) 0.24mi - 2:00(8:27/mi) 136/142bpm [1149b/mi] 28cal 363/418W
3) 0.18mi - 2:00(11:04/mi) 133/142bpm [1472b/mi] 24cal 313/404W
4) 0.24mi - 2:00(8:30/mi) 139/146bpm [1181b/mi] 28cal 375/408W
5) 0.19mi - 2:00(10:23/mi) 139/146bpm [1444b/mi] 27cal 328/372W
6) 0.24mi - 2:00(8:20/mi) 145/150bpm [1209b/mi] 29cal 383/425W
7) 0.2mi - 2:00(10:07/mi) 144/150bpm [1458b/mi] 28cal 346/387W
8) 0.23mi - 2:00(8:32/mi) 147/152bpm [1254b/mi] 29cal 366/407W
9) 0.19mi - 2:00(10:34/mi) 145/152bpm [1532b/mi] 27cal 326/429W
10) 0.24mi - 2:00(8:29/mi) 148/153bpm [1254b/mi] 29cal 379/455W
11) 0.13mi - 2:00(14:55/mi) 133/153bpm [1984b/mi] 19cal 190/432W
12) 0.85mi - 10:00(11:48/mi) 130/139bpm [1535b/mi] 108cal 269/405W
13) 0.01mi - 4(12:12/mi) 136/137bpm [1658b/mi] 1cal 406/412W
10:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 10:00 4

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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.
0.94 10:00 10:00 10:39 118 67-125 1257 152 0-160 314 0-394 22/22
1.17 12:00 2:00 8:26 136 123-142 1147 158 152-162 364 284-418 4/4
1.35 14:00 2:00 11:06 133 128-142 1476 151 146-160 313 295-404 3/5
1.59 15:59 2:00 8:29 139 128-146 1179 159 154-164 375 320-408 3/5
1.78 17:59 2:00 10:25 139 135-146 1447 154 148-158 328 294-372 4/4
2.02 19:59 2:00 8:20 145 135-150 1207 160 154-166 383 334-425 5/5
2.22 21:59 2:00 10:09 144 140-150 1461 155 150-160 346 314-387 7/7
2.45 23:58 1:59 8:29 147 140-152 1248 159 156-162 366 315-415 4/4
2.64 25:58 2:00 10:33 145 140-152 1530 154 152-160 326 282-429 1/2
2.88 27:58 2:00 8:29 148 140-153 1255 159 152-162 379 288-455 5/4
3.01 29:57 2:00 14:54 133 116-153 1982 118 0-160 191 60-432 4/4
3.86 39:58 10:00 11:49 130 104-139 1536 144 0-162 270 0-412 23/21
3.86 40:01 3 +1 17:07 136 136-137 2328 152 152-152 405 395-412 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 153 max Delete HR Trace

  • Cadence Distribution

    151 avge / 166 max Stride Length: 103cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 93.3 154 3.7 37:23 10:01
    Walk 6.7 98 0.1 2:41 19:47

  • Power Distribution

    315W (455 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:05 8:22 38.60% More
    800m 4:29 9:01 41.75% More
    1km 5:33 8:57 43.94% More
    Mile 9:08 9:08 45.56% More
    5k 30:56 9:57 45.78% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:33 9:33 43.59
    5km 31:45 10:13 44.59
    5M 52:34 10:31 43.80
    10km 1:06:11 10:39 43.42
    10M 1:49:36 10:58 43.31
    Half 2:25:55 11:08 42.70
    20M 3:48:30 11:26 43.21
    Mara 5:04:14 11:37 43.27
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