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Wed 4th Jun 2025 at 7:02pm by Martin James

Run > General
  • Time
    33:00
  • Miles
    4.49
  • Min/mi
    7:21
  • WAVA
    63.95
  • Stride(cm)
    133
  • Cals
    530
  • Watts
    445
  • Cadence
    164
  • BPM
    135
  • %MHR
    73.4
  • B/mi
    993
  • Asc(m)
    58
  • Surface
    Road

Notes & Comments

1) 0.85mi - 5:54(6:55/mi) 111/129bpm [768b/mi] 83cal 463/639W
2) 0.13mi - 1:05(8:32/mi) 121/138bpm [1033b/mi] 16cal 396/597W
3) 0.37mi - 2:18(6:16/mi) 149/155bpm [934b/mi] 42cal 504/601W
4) 0.12mi - 1:19(10:39/mi) 134/154bpm [1426b/mi] 19cal 283/572W
5) 0.37mi - 2:22(6:20/mi) 146/154bpm [925b/mi] 43cal 524/709W
6) 0.12mi - 1:05(8:47/mi) 140/154bpm [1230b/mi] 18cal 348/607W
7) 0.01mi - 13(40:44/mi) 130/136bpm [5295b/mi] 3cal 116/382W
8) 0.37mi - 2:22(6:21/mi) 149/157bpm [947b/mi] 43cal 537/728W
9) 0.12mi - 1:11(9:33/mi) 136/155bpm [1298b/mi] 18cal 331/575W
10) 0.37mi - 2:23(6:25/mi) 147/156bpm [944b/mi] 43cal 510/684W
11) 0.5mi - 3:41(7:21/mi) 138/154bpm [1014b/mi] 59cal 436/674W
12) 0.13mi - 1:22(10:54/mi) 127/152bpm [1384b/mi] 18cal 286/606W
13) 0.38mi - 2:24(6:19/mi) 146/155bpm [921b/mi] 43cal 515/699W
14) 0.13mi - 1:28(11:37/mi) 128/154bpm [1486b/mi] 19cal 287/670W
15) 0.39mi - 2:28(6:22/mi) 146/155bpm [929b/mi] 44cal 515/726W
16) 0.13mi - 1:26(11:10/mi) 129/153bpm [1440b/mi] 19cal 292/661W
5:54 1:05 2:18 1:19 2:22 1:05 13 2:22 1:11 2:23 3:41 1:22 2:24 1:28 2:28 1:26

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.
0.85 17:24 17:24 +1 20:24 111 58-129 2264 167 0-182 464 0-639 18/15
0.98 18:29 1:05 8:34 121 114-138 1037 164 162-172 396 336-597 2/2
1.35 20:47 2:18 6:17 149 137-155 936 171 162-176 504 332-601 7/6
1.47 22:05 1:18 10:34 134 122-154 1416 148 104-168 283 111-572 1/8
1.84 24:27 2:22 6:21 146 124-154 926 170 166-174 524 310-709 14/9
1.97 25:32 1:05 8:47 140 132-154 1229 158 114-172 348 137-607 2/6
1.97 25:45 13 40:58 129 124-136 5286 55 0-166 115 0-382 0/1
2.34 28:07 2:22 6:22 149 125-157 948 171 100-178 537 101-728 11/8
2.47 29:18 1:11 9:30 136 123-155 1292 160 122-168 331 253-575 3/7
2.84 31:41 2:23 6:24 147 128-156 942 171 168-176 510 297-684 10/7
3.34 36:02 4:21 +1 8:41 138 99-154 1198 161 96-180 437 104-674 13/15
3.47 37:24 1:22 10:52 127 111-152 1380 143 102-166 285 114-606 1/8
3.84 39:48 2:24 6:20 146 119-155 924 171 162-178 515 257-699 11/7
3.97 41:16 1:28 11:34 128 117-154 1481 146 100-166 287 124-670 1/6
4.36 43:44 2:28 6:23 146 123-155 932 171 162-174 515 282-726 12/7
4.49 45:11 1:27 +1 11:16 129 116-153 1454 147 112-168 292 114-661 3/7

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    135 avge / 157 max Delete HR Trace

  • Cadence Distribution

    164 avge / 182 max Stride Length: 133cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 71.3 168 4.3 28:53 9:20
    Walk 8.2 115 0.2 4:38 29:10
    Still 0.3 - - 9 -
    Pause 20.3 - - 11:31 -

  • Power Distribution

    445W (728 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:27 5:50 56.53% More
    800m 3:19 6:40 58.01% More
    1km 4:05 6:34 61.86% More
    Mile 6:59 6:59 62.14% More
    5k 23:02 7:25 62.90% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:29 6:29 66.98
    5km 22:08 7:07 65.47
    5M 37:05 7:25 63.65
    10km 46:56 7:33 62.77
    10M 1:18:36 7:52 61.51
    Half 1:45:20 8:02 60.55
    20M 2:46:37 8:20 59.83
    Mara 3:43:16 8:31 59.67
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