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Wed 20th Sep 2023 at 8:09am by RossN

Run > General
  • Time
    39:50
  • Miles
    4.35
  • Min/mi
    9:09
  • Pacing
    91.8%
  • WAVA
    59.56
  • Stride(cm)
    95
  • Cals
    426
  • Cadence
    185
  • BPM
    144
  • %MHR
    84.4
  • B/mi
    1322
  • Asc(m)
    17
  • Hillscore
    20
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 5:42(5:42/km) 131/140bpm [747b/km] 55cal 10.52/11.86kmph
2) 1km - 5:44(5:44/km) 142/145bpm [815b/km] 62cal 10.45/11.12kmph
3) 1km - 5:38(5:38/km) 144/150bpm [812b/km] 61cal 10.64/35.91kmph
4) 1km - 5:36(5:36/km) 147/150bpm [823b/km] 61cal 10.72/13kmph
5) 1km - 5:58(5:58/km) 146/149bpm [872b/km] 64cal 10.05/11.59kmph
6) 1km - 5:27(5:27/km) 154/167bpm [840b/km] 61cal 10.99/21.46kmph
7) 1km - 5:34(5:34/km) 153/157bpm [853b/km] 61cal 10.76/11.72kmph
8) 0.03km - 8(5:00/km) 158/158bpm [791b/km] 1cal 11.98/11.96kmph
Plodding past two school boys. Then they sprinted past me. Turbo time - caught up and followed until they stopped. Short walk to get my breath, then plodding time again.
5:42 5:44 5:38 5:36 5:58 5:27 5:34 8

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 1:08 1:08 9:06 109 78-129 993 156 122-192 0/1
0.25 2:19 1:10 9:22 132 130-134 1236 185 182-192 0/1
0.38 3:24 1:06 8:44 133 132-136 1162 187 184-190 0/0
0.50 4:33 1:09 9:10 138 137-139 1266 188 182-192 1/0
0.63 5:44 1:11 9:29 140 139-141 1327 185 174-192 1/0
0.75 6:54 1:10 9:20 143 142-144 1335 188 182-192 1/0
0.88 8:05 1:11 9:28 141 140-142 1335 188 184-192 0/0
1.00 9:13 1:08 9:02 142 140-145 1282 186 182-190 0/1
1.13 10:22 1:10 9:18 144 143-144 1339 188 184-194 0/1
1.25 11:30 1:08 9:03 144 142-145 1303 189 184-192 0/1
1.38 12:41 1:10 9:23 143 141-145 1341 189 182-194 0/0
1.50 13:50 1:10 9:18 142 142-143 1321 189 180-196 0/0
1.63 14:56 1:06 8:48 144 142-145 1267 187 180-194 0/0
1.75 16:03 1:07 8:56 146 144-146 1305 188 180-196 0/0
1.88 17:10 1:06 8:51 148 146-149 1311 190 178-194 0/1
2.00 18:18 1:08 9:07 147 146-148 1340 187 178-196 0/1
2.13 19:26 1:07 8:58 145 144-147 1301 187 180-194 0/0
2.25 20:30 1:05 8:39 147 145-148 1270 179 120-194 0/0
2.38 21:38 1:08 9:05 148 148-149 1343 187 176-196 1/0
2.50 22:48 1:09 9:15 147 145-149 1360 180 170-184 1/0
2.63 23:59 1:11 9:26 146 143-147 1377 183 180-188 0/0
2.75 25:08 1:10 9:16 147 147-148 1363 188 182-194 0/0
2.88 26:23 1:15 9:57 146 145-147 1452 183 178-192 1/1
3.00 27:42 1:20 10:36 147 144-149 1559 181 174-190 0/0
3.13 28:49 1:07 8:55 142 140-145 1266 182 174-188 1/0
3.25 29:59 1:09 9:15 148 146-150 1369 187 184-190 1/0
3.38 30:55 56 7:30 152 149-159 1141 201 180-224 1/0
3.50 32:03 1:08 9:07 163 156-167 1486 192 122-224 1/0
3.63 33:08 1:05 8:40 154 153-155 1334 186 176-192 2/0
3.75 34:18 1:10 9:18 154 152-155 1433 184 178-192 1/0
3.88 35:31 1:13 9:42 153 152-154 1484 180 176-184 2/0
4.00 36:42 1:11 9:29 154 154-155 1460 185 180-190 1/0
4.13 37:51 1:09 9:12 152 150-153 1399 184 178-188 0/1
4.25 38:53 1:02 8:19 152 151-153 1263 186 178-192 0/3
4.37 39:50 57 8:06 154 151-158 1249 195 180-210 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 167 max Delete HR Trace

  • Cadence Distribution

    185 avge / 224 max Stride Length: 95cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.9 187 4.3 38:59 9:05
    Walk 2.1 121 0.1 51 10:46

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:54 7:39 48.58% More
    800m 4:08 8:19 53.47% More
    1km 5:22 8:38 54.51% More
    Mile 8:50 8:50 58.05% More
    5k 28:14 9:05 59.30% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:23 8:23 61.14
    5km 27:53 8:58 60.05
    5M 46:10 9:14 59.45
    10km 58:08 9:21 59.09
    10M 1:36:16 9:38 58.80
    Half 2:08:10 9:47 58.40
    20M 3:20:42 10:02 58.55
    Mara 4:27:12 10:12 58.94

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