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Mon 24th Mar 2025 at 4:41pm by Bob!

Run > General
  • Time
    40:30
  • Miles
    3.60
  • Min/mi
    11:15
  • Pacing
    21.7%
  • WAVA
    48.22
  • Stride(cm)
    93
  • Cals
    423
  • Watts
    282
  • Cadence
    154
  • BPM
    111
  • %MHR
    58.3
  • B/mi
    1246
  • Asc(m)
    24
  • Surface
    Road

Notes & Comments

1) 0.62mi - 7:30(12:05/mi) 105/120bpm [1269b/mi] 75cal 264/393W
2) 0.62mi - 6:49(10:58/mi) 106/115bpm [1162b/mi] 70cal 278/411W
3) 0.62mi - 6:53(11:05/mi) 113/116bpm [1252b/mi] 73cal 277/360W
4) 0.62mi - 6:42(10:47/mi) 107/115bpm [1154b/mi] 69cal 288/369W
5) 0.62mi - 6:52(11:03/mi) 117/120bpm [1293b/mi] 75cal 297/383W
6) 0.49mi - 5:43(11:35/mi) 118/121bpm [1366b/mi] 61cal 290/367W
7:30 6:49 6:53 6:42 6:52 5:43

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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.
0.13 1:26 1:26 11:31 104 76-119 1198 154 102-158 286 113-393 3/0
0.25 3:00 1:34 12:31 102 95-120 1277 142 104-158 241 82-304 3/1
0.38 4:34 1:33 12:27 107 103-109 1331 150 106-158 273 132-298 2/1
0.50 6:06 1:32 12:16 105 100-110 1289 148 106-222 249 118-310 2/0
0.63 7:34 1:29 11:50 106 100-110 1254 149 110-158 267 53-312 2/1
0.75 9:18 1:43 +19 13:46 103 99-108 1418 147 104-160 272 112-357 2/1
0.88 13:50 4:33 +3:09 36:23 104 83-110 3784 147 100-158 274 58-411 1/3
1.00 15:07 1:17 10:13 102 85-108 1043 155 152-160 295 262-354 1/5
1.13 16:29 1:22 10:53 110 107-113 1198 155 154-158 286 261-310 1/5
1.25 17:52 1:23 11:07 114 113-115 1267 155 154-158 275 268-297 1/1
1.38 19:18 1:26 11:24 112 108-115 1278 150 106-158 262 128-289 1/1
1.50 20:42 1:25 11:17 112 110-115 1264 155 154-160 302 260-360 3/4
1.63 22:05 1:22 10:58 115 114-116 1262 155 152-158 275 266-293 1/1
1.75 23:31 1:26 11:30 114 113-116 1310 154 110-158 268 130-293 1/5
1.88 24:47 1:16 10:11 112 110-115 1140 156 110-158 279 130-304 0/4
2.00 29:55 5:07 +3:48 40:59 109 85-115 4467 156 154-158 299 125-353 4/3
2.13 31:18 1:23 11:06 101 87-108 1121 156 154-158 288 268-322 0/2
2.25 34:26 3:08 +1:51 25:05 100 88-110 2508 155 102-160 303 104-369 2/2
2.38 35:49 1:23 11:08 113 110-115 1258 156 154-158 290 274-325 1/1
2.50 37:10 1:20 10:43 114 113-115 1221 156 154-158 273 265-288 0/5
2.63 38:31 1:22 10:53 115 113-118 1252 158 156-160 315 286-366 3/1
2.75 39:56 1:25 11:17 119 117-120 1344 156 154-158 303 273-383 2/0
2.88 41:18 1:22 10:58 116 111-118 1273 156 154-158 284 276-289 1/1
3.00 42:41 1:22 10:57 118 117-119 1293 157 156-158 285 279-291 1/0
3.13 44:06 1:25 11:23 118 117-119 1342 156 154-160 293 269-322 3/1
3.25 45:31 1:25 11:21 118 117-119 1338 156 152-158 281 269-293 2/1
3.38 47:04 1:33 12:26 119 117-121 1480 152 110-160 287 133-325 3/1
3.50 48:29 1:25 11:21 117 115-118 1328 157 154-158 304 265-367 2/0
3.60 49:36 1:07 11:07 118 117-119 1311 157 152-160 293 282-306 1/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    111 avge / 121 max Delete HR Trace

  • Cadence Distribution

    154 avge / 222 max Stride Length: 93cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 77.4 156 3.5 38:23 11:02
    Walk 22.6 109 0.1 11:13 1:32:36

  • Power Distribution

    282W (411 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:34 10:19 36.00% More
    800m 5:21 10:45 41.38% More
    1km 6:44 10:51 43.39% More
    Mile 10:54 10:54 47.01% More
    5k 43:34 14:01 38.44% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:13 9:13 55.61
    5km 34:09 11:00 49.03
    5M 59:13 11:51 46.35
    10km 1:16:08 12:15 45.12
    10M 2:11:58 13:12 42.89
    Half 3:00:19 13:46 41.51
    20M 4:54:07 14:42 39.96
    Mara 6:41:54 15:20 39.18

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