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Sat 21st Dec 2024 at 9:00am by alisterrobson

Run > General
  • Time
    23:01
  • Miles
    3.09
  • Min/mi
    7:27
  • Pacing
    94.4%
  • WAVA
    64.09
  • Stride(cm)
    116
  • Cals
    355
  • Cadence
    186
  • BPM
    162
  • %MHR
    95
  • B/mi
    1210
  • Asc(m)
    19
  • Surface
    Road

Notes & Comments

1) 1mi - 7:34(7:34/mi) 148/164bpm [1120b/mi] 102cal 7.93/9.04mph
2) 1mi - 7:21(7:21/mi) 167/174bpm [1227b/mi] 120cal 8.17/8.93mph
3) 1mi - 7:30(7:30/mi) 171/175bpm [1283b/mi] 123cal 8/9.33mph
4) 0.09mi - 36(6:47/mi) 175/180bpm [1186b/mi] 10cal 8.85/8.77mph
7:34 7:21 7:30 36

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.13 56 56 7:25 133 84-157 986 193 190-196 4/7
0.25 1:54 59 7:48 147 140-152 1148 187 184-190 7/5
0.38 2:52 58 7:43 149 145-151 1150 183 180-188 5/8
0.50 3:51 59 7:50 147 145-150 1152 183 180-188 10/6
0.63 4:49 58 7:43 152 146-156 1173 185 180-188 7/10
0.75 5:44 55 7:22 152 147-155 1119 187 184-190 5/5
0.88 6:42 58 7:43 148 146-151 1143 186 184-188 6/4
1.00 7:33 51 6:48 154 150-164 1047 187 184-190 5/4
1.13 8:28 55 7:20 163 161-166 1196 188 186-190 5/3
1.25 9:23 56 7:24 161 157-164 1192 188 186-190 5/5
1.38 10:17 54 7:09 163 160-165 1167 187 184-190 2/2
1.50 11:15 58 7:41 170 157-174 1305 186 182-188 4/4
1.63 12:10 56 7:26 171 169-174 1271 188 186-190 2/4
1.75 13:05 54 7:16 170 168-173 1235 187 184-190 5/5
1.88 13:59 54 7:10 170 168-172 1218 186 182-190 5/6
2.00 14:53 55 7:18 170 167-171 1241 187 184-190 1/3
2.13 15:52 58 7:46 171 169-172 1327 186 182-188 4/5
2.25 16:46 54 7:14 171 168-172 1238 187 184-188 5/5
2.38 17:41 55 7:22 170 168-172 1254 187 184-188 5/4
2.50 18:37 56 7:25 169 168-171 1254 187 184-188 3/2
2.63 19:36 1:00 7:57 171 169-172 1358 187 184-190 6/6
2.75 20:26 50 6:39 172 169-175 1142 185 182-188 5/5
2.88 21:25 59 7:54 171 169-174 1350 186 184-190 5/6
3.00 22:23 58 7:43 170 169-173 1311 185 184-188 7/7
3.09 23:00 37 6:54 175 171-180 1207 186 184-188 3/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    162 avge / 180 max Delete HR Trace

  • Cadence Distribution

    186 avge / 196 max Stride Length: 116cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:44 6:58 48.34% More
    800m 3:33 7:08 55.58% More
    1km 4:28 7:12 57.96% More
    Mile 7:16 7:16 61.39% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:26 6:26 69.37
    5km 23:10 7:27 64.07
    5M 39:39 7:56 61.04
    10km 50:41 8:09 59.62
    10M 1:26:46 8:41 57.19
    Half 1:57:44 8:59 55.62
    20M 3:09:55 9:30 53.93
    Mara 4:17:40 9:50 53.15

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