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Tue 6th May 2025 at 11:13am by IdrisTheDragon

Run > Strides
  • Time
    6:19
  • Miles
    0.50
  • Min/mi
    12:38
  • WAVA
    33.23
  • Stride(cm)
    84
  • Cals
    53
  • Watts
    209
  • Cadence
    150
  • BPM
    132
  • %MHR
    73.3
  • B/mi
    1667
  • Asc(m)
    9
  • Surface
    Road

Notes & Comments

Strides to let the legs know they can run

1) 0.1km - 28(4:36/km) 97/114bpm [446b/km] 3cal 317/471W
2) 0.1km - 1:05(10:48/km) 137/151bpm [1480b/km] 9cal 150/454W
3) 0.1km - 26(4:20/km) 132/138bpm [572b/km] 4cal 302/401W
4) 0.1km - 1:07(11:10/km) 143/156bpm [1597b/km] 10cal 76/381W
5) 0.1km - 25(4:14/km) 124/128bpm [525b/km] 4cal 297/389W
6) 0.1km - 1:13(12:12/km) 140/155bpm [1707b/km] 11cal 72/355W
7) 0.1km - 25(4:15/km) 117/119bpm [497b/km] 4cal 300/390W
8) 0.1km - 1:09(11:27/km) 133/152bpm [1522b/km] 8cal 99/336W
9) 0km - 1(16:14/km) 125/125bpm [2030b/km]
28 1:05 26 1:07 25 1:13 25 1:09 1
Ness
Well done 👏

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.
0.06 27 27 7:20 97 86-114 711 210 206-214 399 354-471 5/0
0.13 1:32 1:05 17:19 137 115-151 2373 126 104-206 178 117-454 1/0
0.19 1:59 26 7:01 132 126-138 925 201 196-204 357 275-401 2/1
0.25 3:06 1:07 17:52 142 127-156 2537 130 118-202 158 107-381 1/1
0.31 3:32 26 6:53 124 122-130 854 195 118-204 305 106-389 1/2
0.38 4:44 1:13 19:20 139 118-155 2688 124 102-200 114 36-354 0/1
0.44 5:10 26 7:01 117 113-119 821 202 196-204 354 329-390 1/2
0.50 6:19 1:09 19:00 133 121-152 2527 121 114-202 110 87-336 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 156 max Delete HR Trace

  • Cadence Distribution

    150 avge / 214 max Stride Length: 84cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 38.4 202 0.3 2:25 7:54
    Walk 60.6 117 0.2 3:50 20:01
    Still 1.1 - - 4 -

  • Power Distribution

    209W (471 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 3:02 12:13 31.60% More
    800m 6:18 12:40 33.32% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 13:24 13:24 34.65
    5km 45:48 14:44 34.93
    5M 1:16:43 15:21 33.76
    10km 1:37:06 15:38 33.21
    10M 2:42:41 16:16 32.67
    Half 3:38:02 16:39 32.26
    20M 5:44:58 17:15 31.55
    Mara 7:42:20 17:39 30.92
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