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Wed 23rd Apr 2025 at 4:22pm by Countrydiary

Run > General
  • Time
    46:12
  • Miles
    5.15
  • Min/mi
    8:58
  • Pacing
    74%
  • WAVA
    54.47
  • Stride(cm)
    115
  • Cals
    634
  • Watts
    347
  • Cadence
    155
  • BPM
    124
  • %MHR
    77.7
  • B/mi
    1115
  • Asc(m)
    36
  • Surface
    Road

Notes & Comments

1) 0.95mi - 9:43(10:11/mi) 114/124bpm [1161b/mi] 118cal 312/457W
2) 0.18mi - 2:21(13:13/mi) 120/123bpm [1586b/mi] 28cal 229/381W
3) 0.12mi - 42(5:35/mi) 122/128bpm [681b/mi] 9cal 460/606W
4) 0.12mi - 1:31(12:33/mi) 124/130bpm [1557b/mi] 18cal 223/489W
5) 0.13mi - 47(6:09/mi) 126/130bpm [774b/mi] 12cal 500/656W
6) 0.12mi - 1:52(15:35/mi) 123/131bpm [1917b/mi] 20cal 197/480W
7) 0.13mi - 42(5:31/mi) 120/128bpm [662b/mi] 11cal 504/655W
8) 0.13mi - 1:26(11:12/mi) 128/130bpm [1434b/mi] 17cal 272/472W
9) 0.12mi - 47(6:13/mi) 128/134bpm [796b/mi] 13cal 530/633W
10) 0.13mi - 1:26(11:06/mi) 131/135bpm [1454b/mi] 19cal 288/505W
11) 0.13mi - 46(6:01/mi) 129/142bpm [776b/mi] 12cal 469/595W
12) 0.13mi - 1:26(11:11/mi) 133/144bpm [1487b/mi] 20cal 306/455W
13) 0.13mi - 44(5:53/mi) 133/150bpm [782b/mi] 12cal 518/634W
14) 0.12mi - 1:23(11:16/mi) 142/151bpm [1599b/mi] 20cal 271/508W
15) 0.13mi - 44(5:51/mi) 131/144bpm [767b/mi] 12cal 485/623W
16) 0.12mi - 1:21(11:00/mi) 138/145bpm [1519b/mi] 20cal 281/497W
17) 0.13mi - 44(5:51/mi) 132/144bpm [773b/mi] 12cal 543/638W
18) 0.12mi - 1:22(11:33/mi) 140/145bpm [1616b/mi] 20cal 257/517W
19) 0.12mi - 42(5:45/mi) 131/137bpm [753b/mi] 11cal 496/591W
20) 0.14mi - 1:34(11:36/mi) 129/135bpm [1496b/mi] 18cal 266/491W
21) 0.12mi - 46(6:09/mi) 123/131bpm [756b/mi] 13cal 521/608W
22) 0.12mi - 1:33(12:35/mi) 127/132bpm [1598b/mi] 16cal 249/498W
23) 0.13mi - 44(5:49/mi) 117/121bpm [680b/mi] 14cal 484/551W
24) 0.13mi - 1:31(11:49/mi) 118/123bpm [1394b/mi] 16cal 265/499W
25) 0.13mi - 45(5:57/mi) 128/135bpm [763b/mi] 13cal 534/652W
26) 0.12mi - 1:23(11:10/mi) 132/136bpm [1474b/mi] 17cal 290/519W
27) 0.07mi - 37(8:23/mi) 126/130bpm [1057b/mi] 9cal 339/418W
28) 0.93mi - 6:40(7:12/mi) 121/125bpm [871b/mi] 111cal 415/498W
29) 0.01mi - 11(14:14/mi) 120/121bpm [1707b/mi] 3cal 286/433W
9:43 2:21 42 1:31 47 1:52 42 1:26 47 1:26 46 1:26 44 1:23 44 1:21 44 1:22 42 1:34 46 1:33 44 1:31 45 1:23 37 6:40 11

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.
0.95 9:42 9:42 10:10 114 57-124 1159 149 0-162 312 0-457 17/7
1.13 12:02 2:20 13:11 120 115-123 1581 119 0-158 227 0-381 3/1
1.25 12:42 40 5:28 122 115-128 668 157 0-186 460 0-606 1/2
1.37 14:13 1:30 12:42 124 119-130 1576 147 138-176 224 122-489 2/2
1.50 14:59 46 6:08 126 119-130 772 171 154-176 499 336-656 3/1
1.62 16:50 1:51 15:43 123 113-131 1933 144 128-170 197 82-480 1/2
1.74 17:32 41 5:26 121 113-129 658 166 0-178 503 69-655 1/2
1.87 18:57 1:25 11:20 128 123-130 1450 150 132-170 273 111-472 2/2
1.99 19:42 45 6:06 128 123-134 780 169 152-174 529 346-633 3/1
2.12 21:08 1:25 11:07 131 123-135 1456 150 140-170 288 197-505 0/1
2.25 21:53 45 6:00 130 121-143 779 170 152-174 468 298-595 2/2
2.37 23:18 1:26 11:18 133 120-144 1502 151 136-170 306 156-455 1/2
2.50 24:02 43 5:48 133 120-150 771 164 0-176 518 195-634 3/1
2.62 25:24 1:22 11:22 142 123-151 1615 150 140-174 271 205-508 1/1
2.74 26:07 43 5:47 131 120-144 757 170 152-174 485 275-623 1/2
2.86 27:28 1:20 11:04 138 122-145 1527 150 142-172 281 225-497 1/3
2.99 28:12 44 5:55 133 122-144 786 172 152-176 542 322-638 3/1
3.10 29:33 1:20 11:35 139 127-145 1609 145 0-172 257 133-517 0/1
3.23 30:14 41 5:41 131 125-137 744 171 152-176 496 259-591 1/2
3.36 31:48 1:34 11:46 129 118-135 1518 150 142-174 266 197-491 1/3
3.48 32:34 45 6:06 123 117-131 750 170 148-176 521 294-608 3/1
3.60 34:06 1:32 12:42 127 115-132 1612 147 136-170 249 190-498 0/1
3.73 34:49 43 5:47 117 113-121 676 171 146-178 485 235-551 1/2
3.86 36:20 1:30 11:54 118 114-123 1405 149 136-172 266 110-499 1/2
3.98 37:04 44 5:55 128 123-135 757 169 148-174 534 316-652 3/0
4.10 38:26 1:22 11:07 132 129-136 1467 151 140-172 290 208-519 1/1
4.18 39:02 36 8:19 126 122-130 1048 154 148-160 340 272-418 0/1
5.10 45:49 6:47 +1 7:20 121 118-125 887 159 0-164 415 0-498 8/16
5.11 46:00 11 +1 17:21 120 120-121 2081 115 0-160 286 0-433 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    124 avge / 151 max Delete HR Trace

  • Cadence Distribution

    155 avge / 186 max Stride Length: 115cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 35.1 167 2.5 16:12 6:37
    Walk 63.9 148 2.7 29:40 11:03
    Still 0.7 - - 19 -
    Pause 0.3 - - 7 -

  • Power Distribution

    347W (656 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:45 7:04 47.99% More
    800m 3:35 7:13 55.37% More
    1km 4:33 7:19 57.53% More
    Mile 7:23 7:23 61.06% More
    5k 25:58 8:21 57.65% More
    5 miles 44:34 8:55 54.77% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:08 8:08 55.38
    5km 27:02 8:42 55.35
    5M 44:46 8:57 54.52
    10km 56:22 9:04 54.08
    10M 1:33:21 9:20 53.63
    Half 2:04:17 9:29 53.17
    20M 3:14:38 9:44 53.11
    Mara 4:19:08 9:53 53.34
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