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Thu 31st Aug 2023 at 8:07am by Jock Itch

Run > Steady-State
  • Time
    29:35
  • Miles
    4.00
  • Min/mi
    7:24
  • Pacing
    93.8%
  • WAVA
    65.54
  • Stride(cm)
    131
  • Cals
    464
  • Cadence
    167
  • BPM
    148
  • %MHR
    78
  • B/mi
    1096
  • Asc(m)
    138
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1mi - 7:27(7:27/mi) 136/148bpm [1013b/mi] 106cal
2) 1mi - 7:16(7:16/mi) 148/156bpm [1075b/mi] 114cal
3) 1mi - 7:21(7:21/mi) 151/163bpm [1109b/mi] 118cal
4) 1mi - 7:30(7:30/mi) 160/167bpm [1201b/mi] 125cal
5) 0mi - 1(7:11/mi) 165/165bpm [1187b/mi] 1cal
7:27 7:16 7:21 7:30 1

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 54 54 7:16 103 81-121 748 168 164-172 0/1
0.25 1:52 58 7:40 129 120-138 989 165 162-168 0/6
0.38 2:47 55 7:24 140 138-142 1035 166 162-172 0/16
0.50 3:44 57 7:33 143 141-145 1080 168 164-170 0/14
0.63 4:40 56 7:30 145 143-147 1088 166 162-168 2/12
0.75 5:34 54 7:11 143 138-147 1027 166 162-168 8/5
0.88 6:30 55 7:23 143 140-146 1056 167 164-168 7/1
1.00 7:26 57 7:34 143 139-145 1082 169 166-170 8/3
1.13 8:21 55 7:17 142 140-146 1035 169 166-170 2/8
1.25 9:12 51 6:47 148 145-151 1004 167 164-170 5/2
1.38 10:06 54 7:11 149 145-152 1071 166 162-168 0/9
1.50 11:01 55 7:19 148 145-152 1084 169 166-172 5/7
1.63 11:58 57 7:36 151 148-154 1147 166 162-168 10/2
1.75 12:51 53 7:05 149 146-151 1056 167 164-168 5/6
1.88 13:47 56 7:26 147 145-151 1092 167 164-168 3/8
2.00 14:43 56 7:31 151 146-156 1135 167 164-168 6/5
2.13 15:42 59 7:51 151 146-157 1186 168 162-172 5/3
2.25 16:41 59 7:53 158 155-163 1245 165 162-170 6/2
2.38 17:37 56 7:27 153 151-155 1140 166 164-170 7/1
2.50 18:34 57 7:34 149 140-155 1127 167 164-168 3/1
2.63 19:30 57 7:35 144 140-151 1092 168 166-170 9/4
2.75 20:25 55 7:18 147 141-152 1072 167 162-172 10/7
2.88 21:10 45 6:03 147 144-151 889 167 162-176 2/13
3.00 22:04 53 7:07 154 148-159 1095 166 164-168 0/7
3.13 22:58 54 7:11 156 153-161 1121 166 162-168 4/2
3.25 23:56 58 7:46 159 155-163 1235 167 166-168 1/6
3.38 24:48 52 6:55 162 158-165 1121 166 164-168 8/1
3.50 25:43 55 7:19 160 159-163 1171 167 164-170 4/8
3.63 26:48 1:05 8:42 163 159-167 1419 167 162-172 5/8
3.75 27:41 53 7:03 159 157-162 1121 167 164-170 6/3
3.88 28:39 58 7:41 161 158-164 1236 167 164-168 8/5
4.00 29:34 55 7:23 163 160-167 1204 166 162-168 9/6
4.00 29:36 2 10:12 164 164-164 1674 164 164-164 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    148 avge / 167 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 10.8% 7:29
    12 5.3% 7:51
    12 4.2% 7:45

  • Cadence Distribution

    167 avge / 176 max Stride Length: 131cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:38 6:33 51.78% More
    800m 3:25 6:53 58.09% More
    1km 4:20 6:59 60.25% More
    Mile 7:08 7:08 63.21% More
    5k 22:46 7:20 65.73% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:55 6:55 65.13
    5km 22:42 7:18 65.92
    5M 37:23 7:29 65.29
    10km 46:57 7:33 64.92
    10M 1:17:18 7:44 64.77
    Half 1:42:36 7:50 64.40
    20M 2:39:53 8:00 64.66
    Mara 3:32:12 8:06 65.14
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