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Thu 20th Mar 2025 at 10:07am by Paul Topspin

Run > General
  • Time
    35:09
  • Miles
    3.72
  • Min/mi
    9:27
  • Pacing
    34%
  • WAVA
    55.89
  • Stride(cm)
    103
  • Cals
    470
  • Watts
    303
  • Cadence
    166
  • BPM
    143
  • %MHR
    83.2
  • B/mi
    1352
  • Asc(m)
    38
  • Surface
    Road

Notes & Comments

1) 0.31mi - 3:03(9:49/mi) 109/126bpm [1069b/mi] 33cal 293/381W
2) 0.04mi - 25(10:49/mi) 121/127bpm [1310b/mi] 5cal 262/308W
3) 0.16mi - 1:00(6:12/mi) 95/112bpm [589b/mi] 6cal 443/543W
4) 0.07mi - 1:00(15:23/mi) 128/141bpm [1969b/mi] 11cal 151/441W
5) 0.16mi - 1:00(6:18/mi) 149/157bpm [939b/mi] 14cal 443/508W
6) 0.07mi - 1:00(14:41/mi) 148/159bpm [2173b/mi] 14cal 199/487W
7) 0.15mi - 1:00(6:28/mi) 140/146bpm [906b/mi] 14cal 422/491W
8) 0.07mi - 1:00(14:32/mi) 145/154bpm [2107b/mi] 14cal 182/411W
9) 0.16mi - 1:00(6:09/mi) 134/140bpm [825b/mi] 13cal 440/518W
10) 0.06mi - 1:00(16:02/mi) 143/155bpm [2293b/mi] 13cal 177/461W
11) 0.15mi - 1:00(6:41/mi) 139/148bpm [929b/mi] 14cal 447/537W
12) 0.06mi - 1:00(15:31/mi) 152/159bpm [2360b/mi] 14cal 134/437W
13) 0.14mi - 1:00(7:22/mi) 153/159bpm [1127b/mi] 15cal 398/534W
14) 0.07mi - 1:00(15:17/mi) 154/160bpm [2353b/mi] 14cal 134/357W
15) 0.14mi - 1:00(6:59/mi) 148/155bpm [1034b/mi] 14cal 423/500W
16) 0.07mi - 1:00(15:19/mi) 152/159bpm [2328b/mi] 14cal 170/375W
17) 0.14mi - 1:00(7:14/mi) 149/160bpm [1077b/mi] 14cal 426/478W
18) 0.06mi - 1:00(15:34/mi) 157/167bpm [2445b/mi] 15cal 209/524W
19) 0.14mi - 1:00(7:15/mi) 145/150bpm [1051b/mi] 14cal 398/489W
20) 0.07mi - 1:00(15:06/mi) 154/161bpm [2325b/mi] 14cal 190/337W
21) 0.14mi - 1:00(7:17/mi) 157/164bpm [1142b/mi] 15cal 408/526W
22) 0.07mi - 1:00(13:50/mi) 155/164bpm [2143b/mi] 14cal 177/420W
23) 0.15mi - 1:00(6:34/mi) 152/160bpm [999b/mi] 15cal 454/503W
24) 0.07mi - 1:00(14:21/mi) 157/163bpm [2254b/mi] 15cal 184/453W
25) 0.16mi - 1:00(6:21/mi) 152/164bpm [966b/mi] 15cal 438/507W
26) 0.06mi - 1:03(18:08/mi) 155/165bpm [2810b/mi] 15cal 160/447W
27) 0.31mi - 2:58(9:32/mi) 145/149bpm [1381b/mi] 40cal 298/351W
28) 0.31mi - 2:55(9:25/mi) 149/151bpm [1403b/mi] 39cal 307/330W
29) 0.17mi - 1:45(10:03/mi) 149/150bpm [1497b/mi] 23cal 313/361W
3:03 25 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 1:03 2:58 2:55 1:45

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 3:03 3:03 9:47 109 79-126 1067 178 108-188 293 104-381 3/7
0.35 6:35 3:33 +1 1:33:55 120 84-127 11269 162 0-180 264 0-308 1/1
0.51 7:35 1:00 6:09 96 84-113 591 188 0-204 443 0-543 2/2
0.57 8:35 1:00 15:37 128 113-141 1998 124 0-192 152 58-441 2/2
0.73 9:34 1:00 6:17 149 138-157 936 193 178-198 444 211-508 3/2
0.80 10:34 1:00 14:50 148 134-159 2195 131 106-194 200 123-487 2/1
0.95 11:34 1:00 6:28 140 131-146 904 192 178-194 422 264-491 1/2
1.02 12:34 1:00 14:38 145 132-154 2121 131 102-192 183 115-411 2/1
1.18 13:33 1:00 6:07 134 130-141 820 194 180-198 440 268-518 1/2
1.25 14:33 1:00 16:12 143 134-155 2316 133 110-196 178 90-461 1/1
1.39 15:33 59 6:39 139 132-148 924 193 176-200 446 268-537 4/3
1.46 16:33 1:00 15:55 152 145-159 2420 112 0-194 137 0-437 2/1
1.59 17:32 1:00 7:18 153 144-159 1118 193 178-200 397 265-534 6/6
1.66 18:32 1:00 15:31 154 143-160 2390 107 0-196 136 0-357 1/2
1.80 19:32 1:00 7:00 148 142-156 1036 193 178-200 422 282-500 4/4
1.86 20:32 1:00 15:25 152 139-159 2344 133 110-190 172 108-375 1/1
2.00 21:31 1:00 7:12 150 140-160 1081 193 180-200 427 259-484 5/1
2.07 22:31 1:00 15:39 157 141-167 2458 124 94-188 211 120-524 3/1
2.20 23:31 1:00 7:13 145 139-150 1047 191 180-194 397 291-489 5/6
2.27 24:31 1:00 15:11 153 147-161 2323 125 0-192 191 68-337 4/0
2.41 25:30 1:00 7:16 157 147-164 1140 190 178-196 408 225-526 6/5
2.48 26:30 1:00 13:58 155 137-164 2165 135 112-190 178 85-420 0/6
2.63 27:29 1:00 6:34 152 137-160 999 195 180-200 453 288-503 1/2
2.70 28:29 1:00 14:27 156 146-163 2254 133 110-194 186 116-453 1/2
2.85 29:29 1:00 6:20 152 144-164 964 196 180-200 438 301-507 1/2
2.91 30:32 1:03 18:28 155 141-165 2863 124 106-196 159 104-447 1/1
3.22 33:29 2:57 9:31 145 140-149 1381 175 108-182 299 118-351 4/5
3.53 36:24 2:55 9:26 149 146-151 1406 177 174-180 307 274-330 3/4
3.70 38:08 1:44 +1 10:04 149 147-150 1500 178 174-184 313 274-361 5/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 167 max Delete HR Trace

  • Cadence Distribution

    166 avge / 204 max Stride Length: 103cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 68.1 185 3.2 25:03 8:50
    Walk 24.3 112 0.5 10:05 19:09
    Pause 7.6 - - 3:09 -

  • Power Distribution

    303W (543 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:06 8:26 42.86% More
    800m 4:16 8:34 50.55% More
    1km 5:04 8:09 56.15% More
    Mile 8:40 8:40 57.36% More
    5k 29:02 9:21 56.11% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:44 8:44 56.88
    5km 29:02 9:21 56.13
    5M 48:05 9:37 55.48
    10km 1:00:33 9:45 55.11
    10M 1:40:16 10:02 54.80
    Half 2:13:30 10:11 54.40
    20M 3:29:03 10:27 54.50
    Mara 4:38:19 10:37 54.82
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