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Mon 7th Apr 2025 at 8:59am by ronhar

Run > General
  • Time
    57:39
  • Miles
    4.75
  • Min/mi
    12:08
  • Pacing
    51.3%
  • WAVA
    52.94
  • Stride(cm)
    75
  • Cals
    569
  • Watts
    260
  • Cadence
    177
  • BPM
    129
  • %MHR
    71.5
  • B/mi
    1562
  • Asc(m)
    38
  • Surface
    Road

Notes & Comments

Vines innerloop 4.75

1) 1mi - 11:40(11:40/mi) 117/136bpm [1364b/mi] 113cal 259/363W
2) 1mi - 11:31(11:31/mi) 123/138bpm [1417b/mi] 110cal 264/343W
3) 1mi - 11:51(11:51/mi) 132/145bpm [1565b/mi] 123cal 265/367W
4) 1mi - 11:54(11:54/mi) 141/174bpm [1679b/mi] 128cal 264/347W
5) 0.75mi - 10:42(14:17/mi) 130/174bpm [1858b/mi] 95cal 214/348W
11:40 11:31 11:51 11:54 10:42

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.
0.25 4:05 4:05 +1:15 16:21 99 78-120 1618 183 166-190 262 206-363 0/11
0.50 6:59 2:54 11:35 114 82-125 1321 182 178-188 261 240-288 1/5
0.75 9:53 2:54 11:35 125 120-128 1447 183 180-186 271 243-282 2/1
1.00 12:53 3:01 12:03 129 126-136 1555 181 178-186 266 250-292 3/1
1.25 15:55 3:01 12:04 128 124-132 1545 180 178-184 254 243-262 1/2
1.50 20:23 4:28 +1:36 17:52 118 87-130 2109 181 166-190 270 251-322 1/2
1.75 23:19 2:56 11:45 130 120-138 1528 184 180-188 267 255-293 3/1
2.00 27:28 4:09 +1:28 16:38 117 85-138 1946 183 176-188 280 196-343 3/9
2.25 30:37 3:09 12:34 133 129-139 1672 180 176-184 269 239-307 4/2
2.50 33:42 3:05 12:20 138 129-143 1701 180 178-186 265 245-310 5/3
2.75 36:33 2:51 11:26 138 121-145 1577 182 176-188 263 241-275 1/5
3.00 41:19 4:45 +1:58 19:02 118 90-142 2246 183 178-188 275 249-367 5/2
3.25 46:17 4:59 +2:03 19:54 133 87-144 2648 183 180-186 274 254-315 5/1
3.50 49:23 3:05 12:21 123 86-144 1519 180 174-190 270 247-347 4/0
3.75 52:22 2:59 11:57 145 141-148 1732 181 176-190 275 261-329 3/1
4.00 56:35 4:13 +1:20 16:53 164 148-174 2770 182 86-188 266 121-306 4/1
4.25 1:00:59 4:23 +1:22 17:34 161 85-174 2827 177 90-188 259 151-335 5/3
4.50 1:04:32 3:34 +7 14:15 122 88-140 1738 162 90-188 236 106-338 3/5
4.75 1:08:48 4:16 17:10 116 113-120 1991 138 88-188 188 102-348 9/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    129 avge / 174 max Delete HR Trace

  • Cadence Distribution

    177 avge / 190 max Stride Length: 75cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 80.6 181 4.6 53:16 14:06
    Walk 5.4 110 0.2 4:21 24:18
    Still 0.0 - - 1 -
    Pause 13.9 - - 11:09 -

  • Power Distribution

    260W (367 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:40 10:45 42.71% More
    800m 5:40 11:23 46.36% More
    1km 7:07 11:27 49.44% More
    Mile 11:43 11:43 54.78% More
    5k 42:32 13:41 46.56% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:03 11:03 58.06
    5km 36:46 11:50 53.86
    5M 1:00:52 12:10 52.91
    10km 1:16:38 12:20 52.42
    10M 2:06:55 12:42 52.40
    Half 2:48:58 12:54 52.18
    20M 4:24:36 13:14 52.32
    Mara 5:52:18 13:27 52.66

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