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Sat 30th Mar 2024 at 9:07am by Knightphoenix

Run > General
  • Time
    23:27
  • Miles
    3.11
  • Min/mi
    7:32
  • Pacing
    92.3%
  • WAVA
    56.14
  • Stride(cm)
    128
  • Cals
    475
  • Watts
    404
  • Cadence
    167
  • BPM
    165
  • %MHR
    91.5
  • B/mi
    1242
  • Asc(m)
    18
  • Surface
    Road

Notes & Comments

1) 0.62mi - 4:29(7:13/mi) 151/167bpm [1091b/mi] 94cal 419/W 8.31/11.77mph
2) 0.62mi - 4:34(7:20/mi) 168/171bpm [1233b/mi] 95cal 414/W 8.16/8.81mph
3) 0.62mi - 4:42(7:35/mi) 168/172bpm [1273b/mi] 96cal 403/W 7.93/8.47mph
4) 0.62mi - 5:00(8:03/mi) 167/174bpm [1343b/mi] 95cal 380/W 7.46/8.44mph
5) 0.62mi - 4:39(7:29/mi) 169/178bpm [1266b/mi] 94cal 400/W 8.02/11.02mph
6) 0.01mi - 3(6:49/mi) 178/178bpm [1212b/mi] 1cal 530/W 8.81/11.02mph
4:29 4:34 4:42 5:00 4:39 3

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.
0.13 56 56 +2 7:32 131 109-153 987 174 166-188 449 186-621 52/0
0.25 1:49 53 7:04 152 149-155 1073 168 166-170 423 393-438 1/1
0.38 2:43 54 7:12 155 153-155 1117 168 164-172 410 343-454 0/2
0.50 3:38 55 7:19 156 155-158 1142 168 164-170 440 372-520 3/0
0.63 4:33 54 7:15 163 157-168 1181 167 166-170 418 393-434 0/1
0.75 5:25 53 7:01 169 167-171 1187 169 166-172 430 400-444 0/0
0.88 6:21 56 7:29 167 165-170 1250 167 162-168 402 369-418 2/2
1.00 7:17 55 7:20 167 164-170 1226 166 164-170 394 354-442 0/3
1.13 8:14 57 7:39 166 164-169 1269 167 164-170 418 393-448 2/0
1.25 9:07 54 7:08 170 168-171 1213 170 166-172 426 418-447 1/1
1.38 10:02 55 7:17 170 169-172 1237 169 168-172 410 363-426 1/2
1.50 10:57 55 7:23 168 167-170 1240 168 164-170 430 378-477 2/0
1.63 11:55 58 7:45 168 166-169 1303 167 160-170 397 325-411 0/0
1.75 12:54 59 7:50 166 164-168 1300 166 162-172 375 327-409 2/1
1.88 13:52 58 7:42 168 166-169 1294 167 166-170 399 383-435 0/1
2.00 14:49 57 7:35 166 164-169 1260 166 162-172 387 362-425 0/2
2.13 15:47 58 7:47 165 163-167 1283 166 164-168 405 376-437 2/0
2.25 16:54 1:07 8:53 167 165-172 1483 156 122-168 345 195-418 1/1
2.38 17:52 58 7:44 173 172-174 1339 166 164-170 376 336-401 0/2
2.50 18:54 1:02 8:16 165 162-172 1365 165 158-168 387 348-431 3/1
2.63 19:53 59 7:51 168 165-171 1319 168 166-172 382 366-400 0/0
2.75 20:54 1:01 8:07 169 166-172 1371 167 164-170 371 348-392 0/0
2.88 21:51 58 7:40 168 165-170 1289 168 164-170 394 370-434 1/0
3.00 22:45 54 7:12 168 165-170 1209 169 162-174 410 349-437 0/3
3.11 23:28 43 6:17 175 169-178 1099 178 170-190 472 414-579 2/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    165 avge / 178 max Delete HR Trace

  • Cadence Distribution

    167 avge / 190 max Stride Length: 128cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 98.8 167 3.1 23:11 7:30
    Walk 1.1 126 0 15 13:27
    Pause 0.1 - - 2 -

  • Power Distribution

    404W (621 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:41 6:46 44.39% More
    800m 3:30 7:03 48.63% More
    1km 4:24 7:04 51.24% More
    Mile 7:11 7:11 54.53% More
    5k 23:21 7:31 56.27% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:03 7:03 55.60
    5km 23:25 7:32 56.11
    5M 38:47 7:45 55.24
    10km 48:50 7:52 54.78
    10M 1:20:53 8:05 54.12
    Half 1:47:41 8:13 53.54
    20M 2:48:37 8:26 53.47
    Mara 3:44:30 8:34 53.68
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