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Fri 22nd Sep 2023 at 9:53am by WayOfTheDodo

Run > Strides
  • Time
    47:36
  • Miles
    4.06
  • Min/mi
    11:43
  • Pacing
    69.1%
  • WAVA
    44.28
  • Stride(cm)
    87
  • Cals
    383
  • Watts
    206
  • Cadence
    158
  • BPM
    112
  • %MHR
    66
  • B/mi
    1316
  • Asc(m)
    36
  • Surface
    Road

Notes & Comments

8x10s off 3min

Split Summary
===
1) 1mi - 9:45(9:45/mi) 119/130bpm [1161b/mi] 99cal 249/282W
2) 0.48mi - 5:15(11:02/mi) 120/132bpm [1323b/mi] 50cal 238/333W
3) 0.03mi - 10(5:21/mi) 99/102bpm [529b/mi] 1cal 249/455W
4) 0.18mi - 3:00(16:48/mi) 95/107bpm [1596b/mi] 15cal 109/452W
5) 0.03mi - 10(4:57/mi) 88/93bpm [436b/mi] 1cal 357/479W
6) 0.17mi - 3:00(17:16/mi) 113/128bpm [1952b/mi] 18cal 118/453W
7) 0.03mi - 10(4:54/mi) 96/102bpm [471b/mi] 1cal 364/488W
8) 0.18mi - 3:00(16:34/mi) 100/125bpm [1656b/mi] 16cal 118/417W
9) 0.03mi - 10(4:57/mi) 90/96bpm [446b/mi] 2cal 425/473W
10) 0.19mi - 3:00(15:53/mi) 94/115bpm [1493b/mi] 17cal 114/408W
11) 0.03mi - 10(5:21/mi) 96/101bpm [513b/mi] 2cal 414/448W
12) 0.19mi - 3:00(16:07/mi) 98/116bpm [1580b/mi] 17cal 121/426W
13) 0.03mi - 10(5:22/mi) 88/93bpm [472b/mi] 2cal 369/420W
14) 0.19mi - 3:00(16:09/mi) 96/109bpm [1550b/mi] 17cal 130/422W
15) 0.03mi - 10(4:59/mi) 91/96bpm [453b/mi] 1cal 334/496W
16) 0.16mi - 3:00(18:51/mi) 96/116bpm [1809b/mi] 15cal 100/410W
17) 0.03mi - 10(5:03/mi) 91/97bpm [459b/mi] 336/447W
18) 1mi - 9:30(9:30/mi) 132/146bpm [1255b/mi] 101cal 256/478W
19) 0.05mi - 30(10:19/mi) 132/134bpm [1361b/mi] 5cal 256/259W
20) 0.02mi - 16(14:25/mi) 131/133bpm [1889b/mi] 3cal 220/260W
9:45 5:15 10 3:00 10 3:00 10 3:00 10 3:00 10 3:00 10 3:00 10 3:00 10 9:30 30 16

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.
1.00 9:45 9:45 9:45 119 50-130 1161 180 176-188 249 181-282 15/15
1.47 15:58 6:13 +1 13:07 120 95-132 1575 162 0-188 238 0-333 14/6
1.50 16:07 8 4:49 99 98-102 477 130 0-220 268 0-455 0/2
1.68 19:06 2:59 16:59 95 82-107 1614 107 0-220 108 0-452 6/5
1.71 19:16 9 4:56 88 85-94 435 173 0-222 365 0-479 0/1
1.88 22:15 2:59 17:22 112 89-128 1945 115 0-226 117 0-453 7/5
1.92 22:25 9 4:58 97 91-103 481 183 0-226 369 0-488 0/2
2.09 25:24 2:59 16:38 100 84-125 1664 112 0-228 119 0-417 7/7
2.13 25:33 9 5:01 91 86-98 456 214 110-228 423 382-473 0/1
2.31 28:33 2:59 15:59 94 81-115 1503 118 0-228 116 0-408 4/6
2.34 28:42 9 5:23 96 92-102 516 217 132-228 411 376-448 0/1
2.53 31:42 2:59 16:13 98 81-116 1590 111 0-222 122 0-426 6/6
2.56 31:51 9 5:24 89 83-94 480 219 208-226 374 318-422 0/1
2.74 34:51 2:59 16:13 96 86-109 1558 116 0-224 130 0-422 5/5
2.77 35:00 9 5:04 92 87-97 467 185 0-228 341 161-496 0/1
2.93 38:00 2:59 18:57 96 82-116 1820 99 0-228 100 0-410 4/4
2.96 38:09 9 4:59 92 86-98 458 189 0-236 343 0-447 0/1
3.96 47:39 9:31 9:32 132 98-146 1258 177 0-234 256 0-478 18/20
4.01 48:09 29 10:23 132 131-134 1370 177 174-178 256 248-259 0/1
4.02 48:23 14 +1 15:47 131 127-133 2067 157 126-174 220 154-260 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    112 avge / 146 max Delete HR Trace

  • Cadence Distribution

    158 avge / 236 max Stride Length: 87cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 57.6 183 3 27:58 9:26
    Walk 41.6 119 1.1 20:13 18:30
    Still 0.8 - - 23 -

  • Power Distribution

    206W (496 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:13 8:57 39.90% More
    800m 4:34 9:10 46.50% More
    1km 5:46 9:16 48.58% More
    Mile 9:22 9:22 51.95% More
    5k 39:08 12:36 40.91% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:22 10:22 46.95
    5km 35:35 11:27 45.00
    5M 59:42 11:56 43.87
    10km 1:15:38 12:10 43.30
    10M 2:06:57 12:42 42.45
    Half 2:50:19 13:00 41.81
    20M 4:29:54 13:30 41.36
    Mara 6:02:06 13:49 41.28
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