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Wed 30th Apr 2025 at 5:57pm by spikeyrossco

Run > General
  • Time
    30:20
  • Miles
    3.84
  • Min/mi
    7:54
  • Pacing
    89.4%
  • WAVA
    57.93
  • Stride(cm)
    134
  • Cals
    417
  • Watts
    326
  • Cadence
    152
  • BPM
    158
  • %MHR
    92.4
  • B/mi
    1248
  • Asc(m)
    15
  • Surface
    Road

Notes & Comments

1) 1mi - 8:11(8:11/mi) 125/166bpm [1024b/mi] 93cal 317/411W
2) 1mi - 8:18(8:18/mi) 162/168bpm [1345b/mi] 113cal 306/374W
3) 1mi - 7:50(7:50/mi) 170/181bpm [1331b/mi] 114cal 325/396W
4) 0.84mi - 6:01(7:09/mi) 181/185bpm [1294b/mi] 97cal 357/448W
8:11 8:18 7:50 6:01

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 1:02 1:02 8:19 96 80-107 798 149 98-158 293 65-382 1/1
0.25 2:05 1:03 8:22 113 107-118 946 152 148-154 316 305-327 1/1
0.38 3:07 1:02 8:15 118 117-120 974 152 150-154 311 293-329 0/1
0.50 4:06 59 7:55 118 111-120 933 152 150-156 321 310-334 1/1
0.63 5:07 1:00 8:02 110 109-111 884 153 150-158 328 321-337 1/1
0.75 6:09 1:02 8:17 127 110-162 1052 152 152-156 336 326-375 1/0
0.88 7:10 1:01 8:12 163 159-166 1335 152 150-154 332 259-411 5/2
1.00 8:11 1:00 8:03 157 154-159 1264 151 150-154 302 269-314 0/3
1.13 9:13 1:03 8:23 159 158-160 1332 151 150-152 298 291-312 1/1
1.25 10:14 1:01 8:07 161 159-162 1306 152 150-154 300 292-317 0/2
1.38 11:18 1:04 8:31 164 161-168 1398 151 148-152 304 260-370 4/3
1.50 12:20 1:02 8:19 161 160-163 1339 150 148-152 305 289-332 1/0
1.63 13:25 1:05 8:39 160 158-161 1384 150 148-152 296 272-325 1/1
1.75 14:27 1:02 8:15 161 158-163 1328 150 148-152 313 294-340 1/1
1.88 15:28 1:01 8:08 164 162-165 1333 151 150-152 312 293-366 1/0
2.00 16:29 1:01 8:05 166 165-168 1343 152 150-154 321 284-374 1/1
2.13 17:31 1:02 8:14 166 164-167 1367 151 150-154 307 293-326 1/1
2.25 18:33 1:02 8:18 165 163-168 1369 152 150-152 303 294-325 1/1
2.38 19:35 1:02 8:18 168 165-170 1395 150 148-154 304 293-326 2/1
2.50 20:38 1:03 8:22 166 164-169 1388 150 148-152 303 287-329 0/1
2.63 21:35 57 7:38 167 164-172 1275 152 150-156 320 303-366 0/0
2.75 22:28 53 7:02 175 173-177 1230 153 152-156 360 334-373 1/1
2.88 23:24 56 7:27 179 177-181 1334 153 152-156 361 338-376 1/1
3.00 24:19 55 7:19 178 176-180 1304 153 152-156 355 332-396 1/1
3.13 25:07 49 6:32 180 177-184 1175 157 152-162 381 342-448 1/1
3.25 26:16 1:09 +15 9:11 182 178-184 1672 155 150-158 385 133-442 2/1
3.38 27:15 59 7:48 180 178-181 1405 154 152-156 366 335-395 2/0
3.50 28:06 51 6:52 180 179-182 1235 155 154-156 342 315-374 0/3
3.63 28:57 51 6:46 183 182-184 1238 157 154-158 385 363-398 1/3
3.75 30:05 1:08 +13 9:03 183 180-185 1657 155 152-158 364 297-418 1/2
3.84 30:47 42 7:43 180 179-181 1388 154 152-158 336 328-346 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    158 avge / 185 max Delete HR Trace

  • Cadence Distribution

    152 avge / 162 max Stride Length: 134cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 94.3 152 3.7 28:59 7:59
    Walk 4.2 145 0.2 1:20 8:42
    Pause 1.5 - - 28 -

  • Power Distribution

    326W (448 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:41 6:46 47.75% More
    800m 3:30 7:03 53.47% More
    1km 4:23 7:04 56.07% More
    Mile 7:21 7:21 57.56% More
    5k 24:37 7:56 57.48% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:17 7:17 58.06
    5km 24:14 7:48 58.41
    5M 40:08 8:02 57.40
    10km 50:31 8:08 56.89
    10M 1:23:40 8:22 56.34
    Half 1:51:23 8:30 55.81
    20M 2:54:26 8:43 55.66
    Mara 3:52:14 8:52 55.84
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