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Sat 30th Sep 2023 at 8:14am by Martin James

Run > General
  • Time
    30:20
  • Miles
    4.01
  • Min/mi
    7:34
  • Pacing
    12.9%
  • WAVA
    61.06
  • Stride(cm)
    127
  • Cals
    459
  • Watts
    357
  • Cadence
    168
  • BPM
    151
  • %MHR
    81.8
  • B/mi
    1139
  • Asc(m)
    24
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1mi - 7:52(7:52/mi) 144/160bpm [1133b/mi] 110cal 354/451W
2) 1mi - 7:06(7:06/mi) 182/200bpm [1294b/mi] 129cal 358/429W
3) 1mi - 7:32(7:32/mi) 151/197bpm [1138b/mi] 117cal 351/434W
4) 1mi - 7:43(7:43/mi) 128/144bpm [988b/mi] 102cal 346/461W
5) 0.01mi - 6(8:20/mi) 141/141bpm [1176b/mi] 1cal 391/406W
7:52 7:06 7:32 7:43 6

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 1:01 1:01 8:07 110 78-138 893 168 110-174 307 68-370 1/3
0.25 2:00 59 7:52 146 138-152 1148 169 164-172 362 292-425 4/0
0.38 2:57 57 7:40 152 144-153 1164 171 168-174 358 323-379 2/1
0.50 5:41 2:43 +1:38 21:48 140 117-144 3051 164 102-174 318 88-385 3/4
0.63 6:42 1:02 +2 8:13 144 122-157 1183 170 158-176 353 142-432 2/1
0.75 7:39 56 7:31 152 146-156 1142 171 170-172 426 386-451 4/0
0.88 8:34 55 7:22 157 156-159 1157 171 168-172 386 377-417 3/0
1.00 9:31 57 7:35 157 152-160 1190 170 168-172 363 357-377 1/1
1.13 10:49 1:18 +20 10:26 153 152-155 1596 169 168-170 356 350-360 1/1
1.25 11:43 54 7:11 155 151-159 1114 171 166-172 350 325-381 1/1
1.38 12:33 50 6:43 180 159-186 1209 171 168-172 368 353-386 1/0
1.50 13:24 51 6:45 190 186-192 1282 170 168-172 380 369-389 1/1
1.63 14:10 46 6:07 196 189-200 1198 172 168-176 366 337-410 0/5
1.75 15:08 58 7:44 196 192-197 1516 168 162-172 368 331-391 1/1
1.88 16:03 55 7:20 194 190-197 1422 168 166-170 364 334-389 1/2
2.00 16:57 54 7:13 195 191-197 1407 166 162-170 354 329-429 1/1
2.13 17:54 57 7:35 194 190-197 1470 167 166-170 383 359-434 2/1
2.25 18:50 56 7:32 188 186-190 1416 168 166-172 357 344-390 1/1
2.38 19:47 57 7:34 166 128-186 1255 166 164-168 325 311-346 0/3
2.50 20:42 55 7:24 128 127-129 947 168 164-170 334 301-366 2/1
2.63 21:37 55 7:21 131 129-132 963 167 166-170 369 346-384 1/1
2.75 22:34 56 7:29 133 131-134 995 165 162-170 352 336-371 1/1
2.88 23:30 56 7:30 132 130-134 989 166 164-168 337 313-356 0/1
3.00 24:29 59 7:56 138 131-140 1095 166 160-172 352 280-404 1/0
3.13 25:26 57 7:32 137 134-140 1032 166 164-170 387 357-424 1/1
3.25 28:35 3:09 +2:11 25:14 111 85-137 2801 161 110-170 332 106-380 1/3
3.38 32:40 4:05 +3:03 32:39 112 85-125 3657 165 162-168 330 252-380 5/3
3.50 33:37 57 7:34 124 105-132 939 168 164-170 370 326-405 0/1
3.63 34:36 59 7:53 133 131-135 1049 167 160-172 318 287-337 1/2
3.75 36:18 1:43 +44 13:40 133 127-136 1818 167 164-170 334 246-369 1/1
3.88 37:15 57 7:36 134 127-139 1018 169 166-172 372 356-400 2/1
4.00 38:10 55 7:20 142 139-144 1042 169 160-174 395 309-461 2/1
4.01 38:17 7 9:10 141 140-141 1293 166 164-168 391 374-406 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    151 avge / 200 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    11 1.5% 11:36

  • Cadence Distribution

    168 avge / 176 max Stride Length: 127cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 79.6 168 4 29:39 8:27
    Walk 10.6 106 0 4:30 4:57:20
    Still 0.0 - - 1 -
    Pause 9.7 - - 4:07 -

  • Power Distribution

    357W (461 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:34 6:18 51.61% More
    800m 3:16 6:34 57.81% More
    1km 4:16 6:52 58.15% More
    Mile 7:04 7:04 60.39% More
    5k 25:15 8:08 56.48% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:44 6:44 63.36
    5km 23:00 7:24 62.02
    5M 38:32 7:42 60.27
    10km 48:46 7:51 59.42
    10M 1:21:40 8:10 58.20
    Half 1:49:26 8:21 57.28
    20M 2:53:07 8:39 56.58
    Mara 3:51:58 8:51 56.41
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