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Wed 2nd Apr 2025 at 7:05am by pjlovr25

Run > Tempo
  • Time
    24:01
  • Miles
    2.51
  • Min/mi
    9:34
  • Pacing
    80.5%
  • WAVA
    50.27
  • Stride(cm)
    93
  • Cals
    327
  • Watts
    263
  • Cadence
    181
  • BPM
    165
  • %MHR
    88.5
  • B/mi
    1583
  • Asc(m)
    13
  • Surface
    Road

Notes & Comments

4x 4mins tempo, 1min recovery
1) 0.47mi - 4:00(8:33/mi) 166/176bpm [1420b/mi] 49cal 300/379W
2) 0.06mi - 1:00(15:45/mi) 162/175bpm [2553b/mi] 11cal 158/324W
3) 0.47mi - 4:00(8:26/mi) 170/177bpm [1433b/mi] 50cal 291/324W
4) 0.06mi - 1:00(16:08/mi) 160/174bpm [2580b/mi] 11cal 155/284W
5) 0.47mi - 4:00(8:26/mi) 167/174bpm [1409b/mi] 48cal 286/325W
6) 0.06mi - 1:00(16:17/mi) 161/173bpm [2623b/mi] 11cal 159/305W
7) 0.47mi - 4:00(8:26/mi) 171/178bpm [1441b/mi] 50cal 301/344W
8) 0.06mi - 1:00(17:09/mi) 165/177bpm [2829b/mi] 11cal 153/296W
9) 0.38mi - 4:00(10:34/mi) 156/162bpm [1647b/mi] 43cal 245/286W
10) 0.38mi - 1(2/mi) 156/162bpm [4b/mi] 43cal 245/286W
4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1

Map
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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.
0.47 4:00 4:00 8:32 166 135-176 1417 193 132-198 300 101-379 9/1
0.53 5:00 1:00 15:59 162 147-175 2589 141 134-194 158 116-324 2/1
1.00 8:58 3:58 8:24 170 147-177 1428 191 138-198 292 141-324 5/4
1.06 9:58 1:00 16:19 160 147-174 2610 139 134-190 154 117-284 1/2
1.54 13:57 3:59 8:26 167 147-174 1407 191 138-196 286 124-325 1/8
1.60 14:57 1:00 16:39 160 145-173 2664 139 134-192 159 125-305 1/1
2.07 18:55 3:58 8:24 172 145-178 1445 193 142-202 301 184-344 4/4
2.13 19:55 1:00 17:27 164 150-177 2861 136 130-190 152 122-296 2/1
2.51 23:55 4:00 +1 10:36 156 150-162 1653 181 134-186 244 0-286 3/7

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    165 avge / 178 max Delete HR Trace

  • Cadence Distribution

    181 avge / 202 max Stride Length: 93cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 83.9 190 2.3 20:08 8:49
    Walk 16.1 135 0.2 3:52 16:43

  • Power Distribution

    263W (379 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:03 8:15 44.52% More
    800m 4:19 8:41 46.62% More
    1km 5:40 9:08 46.11% More
    Mile 8:53 8:53 49.90% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:23 8:23 52.92
    5km 30:39 9:52 49.44
    5M 52:47 10:33 46.69
    10km 1:07:40 10:53 45.44
    10M 1:56:34 11:39 43.39
    Half 2:38:43 12:07 42.12
    20M 4:17:24 12:52 40.45
    Mara 5:50:27 13:23 39.19
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