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Mon 31st Mar 2025 at 10:53am by northernslowcoach

Run > General
  • Time
    38:48
  • Miles
    3.02
  • Min/mi
    12:51
  • Pacing
    86%
  • WAVA
    42.33
  • Stride(cm)
    77
  • Cals
    342
  • Watts
    215
  • Cadence
    162
  • BPM
    146
  • %MHR
    85.2
  • B/mi
    1871
  • Asc(m)
    12
  • Surface
    Mixed

Notes & Comments

Run/walk back from bootcamp - exploring different routes home (to the shop!)

1) 1mi - 12:21(12:21/mi) 145/156bpm [1792b/mi] 114cal 206/290W
2) 1mi - 13:24(13:24/mi) 142/157bpm [1903b/mi] 114cal 176/300W
3) 1mi - 12:49(12:49/mi) 150/161bpm [1922b/mi] 112cal 205/262W
4) 0.02mi - 14(10:47/mi) 159/160bpm [1716b/mi] 2cal 255/270W
12:21 13:24 12:49 14
Autumnleaves
Nice miles - well done!
.B.
:)
Bintmcskint
Huzzah! :-)

Map
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0mi in 0

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 1:25 1:25 11:23 139 122-148 1582 167 164-172 241 207-289 1/5
0.25 2:58 1:33 12:24 148 142-152 1835 160 122-168 208 115-233 0/6
0.38 4:25 1:26 11:31 146 144-147 1681 164 160-168 222 209-236 0/7
0.50 5:58 1:33 12:25 139 129-149 1727 164 130-182 210 150-243 1/4
0.63 7:41 1:43 13:44 150 134-155 2060 164 128-172 227 138-252 0/4
0.75 9:10 1:29 11:52 142 134-147 1686 168 164-172 227 217-259 1/2
0.88 10:48 1:38 13:03 145 138-150 1893 159 124-174 219 59-290 2/2
1.00 12:20 1:32 12:16 153 149-156 1877 164 128-172 228 160-248 1/2
1.13 13:46 1:26 11:30 142 137-149 1633 160 128-170 202 151-232 0/9
1.25 15:08 1:22 10:56 139 131-143 1519 155 128-168 211 109-234 0/4
1.38 16:37 1:29 11:51 144 130-157 1706 171 168-174 240 204-266 2/4
1.50 18:22 1:45 13:58 146 135-156 2039 158 120-174 196 93-250 0/5
1.63 20:08 1:46 14:09 140 130-143 1980 154 126-168 185 38-276 1/5
1.75 22:14 2:06 16:49 139 129-147 2339 155 100-168 206 8-300 4/1
1.88 24:16 2:02 16:14 143 135-153 2322 158 110-240 190 63-236 1/4
2.00 25:44 1:29 11:49 140 130-150 1655 163 120-170 228 146-252 0/8
2.13 27:17 1:33 12:20 151 146-153 1863 163 124-168 222 155-247 0/7
2.25 28:46 1:29 11:50 142 134-151 1680 159 126-170 208 138-241 0/5
2.38 30:27 1:41 13:30 147 136-155 1985 157 120-170 201 67-235 0/3
2.50 32:01 1:34 12:31 149 142-156 1865 168 164-172 221 206-250 2/2
2.63 33:46 1:45 13:59 149 137-157 2083 156 106-172 212 45-258 3/1
2.75 35:29 1:43 13:44 152 139-160 2088 161 126-170 205 128-247 2/2
2.88 37:00 1:31 12:10 151 145-155 1838 169 166-172 221 197-237 0/3
3.00 38:33 1:33 12:26 158 154-161 1964 169 166-172 241 200-262 2/0
3.02 38:48 15 10:58 159 158-160 1743 171 168-174 255 242-270 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    146 avge / 161 max Delete HR Trace

  • Cadence Distribution

    162 avge / 240 max Stride Length: 77cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 84.6 167 2.7 32:50 12:10
    Walk 13.4 126 0.3 5:11 16:05
    Still 2.0 - - 47 -

  • Power Distribution

    215W (300 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:43 10:58 36.95% More
    800m 5:43 11:29 39.05% More
    1km 7:20 11:48 39.55% More
    Mile 12:03 12:03 40.68% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:30 11:30 42.65
    5km 40:02 12:53 42.32
    5M 1:07:34 13:31 40.59
    10km 1:25:48 13:48 39.80
    10M 2:24:49 14:29 38.94
    Half 3:14:54 14:53 38.32
    20M 5:10:26 15:31 37.06
    Mara 6:57:47 15:57 36.06
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