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Mon 16th Jun 2025 at 5:19pm by runningj

Run > General
  • Time
    36:16
  • Miles
    4.01
  • Min/mi
    9:03
  • Pacing
    43.4%
  • WAVA
    54.00
  • Stride(cm)
    118
  • Cals
    505
  • Watts
    347
  • Cadence
    150
  • BPM
    144
  • %MHR
    82
  • B/mi
    1299
  • Asc(m)
    23
  • Surface
    Road

Notes & Comments

1) 1mi - 8:55(8:55/mi) 135/143bpm [1204b/mi] 122cal 348/435W
2) 1mi - 9:01(9:01/mi) 144/149bpm [1299b/mi] 125cal 343/430W
3) 1mi - 9:12(9:12/mi) 147/152bpm [1352b/mi] 129cal 331/398W
4) 1mi - 9:03(9:03/mi) 148/155bpm [1340b/mi] 128cal 347/429W
5) 0.01mi - 5(10:13/mi) 154/154bpm [1575b/mi] 1cal 403/415W
8:55 9:01 9:12 9:03 5

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 1:02 1:02 8:19 111 92-129 923 152 150-156 379 348-435 2/3
0.25 2:10 1:07 8:58 134 129-135 1202 151 146-154 365 333-417 2/2
0.38 3:19 1:10 9:19 137 135-138 1275 150 148-152 357 338-413 2/1
0.50 4:26 1:07 8:56 137 135-139 1223 150 144-152 340 325-352 1/2
0.63 5:33 1:07 8:52 138 136-140 1224 151 148-152 343 324-360 2/1
0.75 6:40 1:08 9:00 140 139-142 1261 149 146-152 354 344-364 1/1
0.88 7:48 1:08 9:02 140 139-142 1265 151 150-154 346 340-355 1/2
1.00 8:54 1:06 8:49 140 136-143 1235 152 146-156 338 311-365 1/3
1.13 9:59 1:05 8:40 144 142-145 1247 154 152-158 360 345-373 2/3
1.25 11:06 1:07 8:53 145 143-146 1289 152 150-156 340 332-347 1/3
1.38 12:15 1:09 9:10 145 144-147 1328 151 148-152 354 336-391 3/1
1.50 13:24 1:10 9:18 147 145-149 1367 150 146-152 329 311-379 2/1
1.63 14:31 1:06 8:48 147 145-148 1294 151 150-152 335 319-357 1/2
1.75 16:51 2:21 +1:13 18:45 131 122-145 2456 150 148-154 356 328-429 1/1
1.88 18:00 1:09 9:09 145 143-146 1326 150 146-152 343 327-361 2/2
2.00 19:08 1:09 9:10 147 144-149 1347 150 146-152 364 316-430 3/2
2.13 20:18 1:10 9:17 147 145-150 1365 150 146-152 332 287-387 3/2
2.25 21:28 1:10 9:22 148 146-150 1385 148 144-152 342 320-371 3/1
2.38 22:36 1:08 9:05 147 146-149 1335 149 146-152 346 335-360 2/2
2.50 23:45 1:09 9:12 149 147-151 1370 149 146-152 326 321-334 1/2
2.63 24:52 1:07 8:57 149 149-150 1333 149 148-152 336 325-345 1/1
2.75 26:02 1:10 9:18 151 149-152 1404 149 146-152 343 326-357 2/2
2.88 27:12 1:10 9:18 150 148-152 1395 150 148-152 333 319-348 1/1
3.00 30:31 3:19 +2:11 26:29 138 118-151 3655 151 146-152 331 321-398 2/3
3.13 31:38 1:07 8:59 145 132-151 1302 151 148-152 376 349-398 3/0
3.25 32:46 1:08 9:02 150 148-151 1354 149 146-152 359 330-384 2/3
3.38 33:54 1:08 9:04 151 150-152 1370 148 146-152 346 316-389 2/3
3.50 36:39 2:46 +1:41 22:06 141 125-153 3116 152 148-156 345 307-429 2/2
3.63 37:51 1:12 9:35 143 131-149 1370 151 148-156 343 333-372 2/1
3.75 39:01 1:09 9:15 150 148-152 1389 150 148-152 330 294-408 3/2
3.88 40:11 1:10 9:22 154 151-155 1444 149 146-154 373 304-429 4/1
4.00 41:15 1:04 8:34 152 149-155 1302 151 146-156 331 297-391 2/3
4.01 41:20 5 10:03 154 153-154 1548 148 148-148 403 394-415 1/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 155 max Delete HR Trace

  • Cadence Distribution

    150 avge / 158 max Stride Length: 118cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 63.7 151 2.9 24:29 10:15
    Walk 25.3 147 1.1 11:46 10:28
    Pause 11.0 - - 5:05 -

  • Power Distribution

    347W (435 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:09 8:37 39.57% More
    800m 4:23 8:49 45.74% More
    1km 5:29 8:50 48.07% More
    Mile 8:54 8:54 51.08% More
    5k 31:28 10:08 47.94% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:27 7:27 61.03
    5km 27:07 8:44 55.64
    5M 46:38 9:20 52.79
    10km 59:44 9:37 51.47
    10M 1:42:44 10:16 49.17
    Half 2:19:44 10:40 47.72
    20M 3:46:18 11:19 46.11
    Mara 5:07:50 11:45 45.33

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