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Mon 30th Jun 2025 at 8:23pm by Kirill Efimov

Run > General
  • Time
    28:41
  • Miles
    3.74
  • Min/mi
    7:40
  • WAVA
    56.97
  • Stride(cm)
    118
  • Cals
    398
  • Watts
    362
  • Cadence
    178
  • BPM
    140
  • %MHR
    78
  • B/mi
    1076
  • Asc(m)
    16
  • Surface
    Road

Notes & Comments

1) 2.01km - 11:05(5:31/km) 126/139bpm [695b/km] 135cal 314/359W
2) 4.01km - 17:36(4:23/km) 149/158bpm [654b/km] 263cal 390/468W
11:05 17:36

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 1:15 1:15 10:00 103 75-119 1029 171 162-176 309 264-348 4/0
0.25 2:24 1:09 9:10 121 119-126 1109 172 170-174 300 273-346 1/3
0.38 3:31 1:07 8:55 128 126-130 1142 174 172-180 330 306-359 3/0
0.50 4:39 1:09 9:10 129 128-130 1184 174 172-176 301 247-324 1/1
0.63 5:48 1:08 9:06 126 125-128 1147 174 172-176 308 300-320 1/1
0.75 6:54 1:06 8:49 129 127-132 1138 175 172-178 321 311-339 1/0
0.88 7:57 1:03 8:27 134 132-136 1131 175 172-176 330 324-341 1/1
1.00 9:00 1:03 8:22 133 130-136 1112 177 174-180 318 309-333 1/1
1.13 10:03 1:03 8:27 130 128-132 1099 176 174-178 332 322-350 0/2
1.25 18:27 8:24 +7:22 1:07:10 136 120-139 9135 176 174-180 337 329-349 0/0
1.38 19:18 51 6:48 129 117-143 878 181 178-184 412 384-467 1/0
1.50 20:10 52 6:58 150 144-154 1044 180 178-182 383 355-407 2/10
1.63 21:04 54 7:11 155 152-158 1113 180 178-182 389 365-415 1/3
1.75 21:58 53 7:07 146 143-152 1040 180 178-182 373 335-388 2/1
1.88 22:52 54 7:13 148 143-152 1068 179 176-182 401 360-468 1/3
2.00 23:46 54 7:11 149 145-153 1070 179 176-182 370 346-433 3/1
2.13 24:39 54 7:11 146 145-148 1049 179 176-182 369 340-389 1/4
2.25 25:34 55 7:19 150 147-153 1099 180 178-182 388 364-403 0/3
2.38 26:30 55 7:21 148 146-150 1088 179 176-180 376 361-400 2/1
2.50 27:22 53 7:04 146 144-149 1031 180 176-182 380 339-422 1/2
2.63 28:14 52 6:53 152 149-156 1047 181 180-186 418 390-436 2/1
2.75 29:05 51 6:46 156 155-156 1054 181 180-184 407 401-418 1/1
2.88 29:56 51 6:49 155 154-156 1055 181 178-184 408 396-418 0/0
3.00 30:47 52 6:52 156 155-157 1072 180 178-184 411 403-424 1/0
3.13 31:40 52 6:58 155 152-157 1081 181 178-184 397 383-423 1/1
3.25 32:32 52 6:55 150 149-152 1037 181 178-184 397 380-406 1/2
3.38 33:24 53 7:02 149 149-151 1048 178 176-182 394 386-401 1/1
3.50 34:18 54 7:11 149 148-151 1070 180 178-182 388 360-407 1/0
3.63 35:12 54 7:11 147 146-148 1055 180 178-182 375 358-392 1/3
3.74 36:03 51 7:22 146 144-148 1075 180 178-182 370 350-397 3/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 158 max Delete HR Trace

  • Cadence Distribution

    178 avge / 186 max Stride Length: 118cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 82.7 177 3.7 28:33 9:36
    Still 0.3 - - 8 -
    Pause 17.0 - - 7:22 -

  • Power Distribution

    362W (468 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:41 6:47 45.70% More
    800m 3:23 6:49 52.34% More
    1km 4:15 6:51 54.85% More
    Mile 6:55 6:55 58.16% More
    5k 30:11 9:43 44.82% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:05 7:05 56.73
    5km 23:34 7:35 57.40
    5M 39:01 7:48 56.33
    10km 49:08 7:54 55.76
    10M 1:21:21 8:08 55.17
    Half 1:48:19 8:16 54.61
    20M 2:49:37 8:29 54.40
    Mara 3:45:50 8:37 54.54
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