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Tue 21st Nov 2023 at 6:45pm by Martin James

Run > General
  • Time
    33:13
  • Miles
    4.35
  • Min/mi
    7:38
  • Pacing
    25.4%
  • WAVA
    60.57
  • Stride(cm)
    134
  • Cals
    439
  • Watts
    361
  • Cadence
    158
  • BPM
    144
  • %MHR
    78.2
  • B/mi
    1099
  • Asc(m)
    3
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.5mi - 3:00(6:01/mi) 143/154bpm [861b/mi] 42cal 429/540W
2) 0.04mi - 1:34(41:39/mi) 106/154bpm [4415b/mi] 12cal 36/418W
3) 0.52mi - 3:02(5:50/mi) 152/161bpm [887b/mi] 45cal 423/494W
4) 0.04mi - 1:31(37:12/mi) 115/158bpm [4277b/mi] 11cal 50/405W
5) 0.52mi - 3:01(5:50/mi) 153/161bpm [893b/mi] 45cal 424/500W
6) 0.04mi - 1:30(36:44/mi) 124/160bpm [4555b/mi] 14cal 49/403W
7) 0.51mi - 3:00(5:52/mi) 153/162bpm [897b/mi] 46cal 429/518W
8) 0.04mi - 1:31(41:39/mi) 124/162bpm [5165b/mi] 12cal 44/431W
9) 0.51mi - 3:00(5:51/mi) 154/162bpm [900b/mi] 46cal 439/511W
10) 0.04mi - 1:30(38:21/mi) 125/162bpm [4795b/mi] 13cal 37/442W
11) 0.52mi - 3:00(5:49/mi) 156/163bpm [907b/mi] 47cal 443/543W
12) 0.04mi - 1:30(37:49/mi) 127/160bpm [4804b/mi] 12cal 57/427W
13) 1mi - 5:48(5:48/mi) 156/166bpm [905b/mi] 90cal 439/525W
14) 0.04mi - 13(5:44/mi) 163/164bpm [934b/mi] 4cal 445/450W
3:00 1:34 3:02 1:31 3:01 1:30 3:00 1:31 3:00 1:30 3:00 1:30 5:48 13

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.
0.50 2:58 2:58 5:56 143 86-154 849 168 0-184 429 0-540 3/2
0.54 4:34 1:36 42:27 105 82-153 4457 40 0-180 33 0-364 0/2
1.06 7:35 3:01 5:48 152 99-161 881 173 166-194 425 196-494 1/1
1.10 9:06 1:31 37:10 114 90-157 4237 72 0-194 49 0-366 0/3
1.61 12:07 3:01 5:52 153 103-161 897 172 158-194 426 315-500 3/1
1.65 13:37 1:30 36:33 123 97-158 4495 92 0-226 47 0-355 0/2
2.17 16:38 3:01 5:53 154 107-162 905 172 128-194 430 242-518 1/1
2.20 18:09 1:31 41:22 123 97-162 5089 67 0-182 42 0-315 0/1
2.72 21:08 2:59 5:49 154 110-162 897 172 162-184 440 192-511 4/3
2.76 22:39 1:31 38:46 124 104-159 4808 68 0-188 37 0-419 1/2
3.27 25:39 3:00 5:48 156 110-163 904 172 158-190 444 284-543 3/2
3.31 27:12 1:33 38:47 126 104-159 4888 65 0-180 55 0-419 0/2
4.31 34:27 7:15 +1 7:15 156 110-166 1131 172 88-194 442 31-525 4/4
4.35 34:40 13 +1 6:14 163 161-164 1016 171 170-174 445 438-450 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 166 max Delete HR Trace

  • Cadence Distribution

    158 avge / 226 max Stride Length: 134cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 73.2 172 4.2 25:22 6:03
    Walk 19.9 90 0.2 6:55 44:31
    Still 6.9 - - 2:23 -

  • Power Distribution

    361W (543 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:21 5:26 59.80% More
    800m 2:50 5:43 66.52% More
    1km 4:50 7:46 51.39% More
    Mile 7:04 7:04 60.41% More
    5k 24:27 7:52 58.34% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:45 6:45 63.20
    5km 23:04 7:25 61.84
    5M 38:38 7:44 60.11
    10km 48:53 7:52 59.28
    10M 1:21:53 8:11 58.04
    Half 1:49:43 8:23 57.13
    20M 2:53:34 8:41 56.43
    Mara 3:52:35 8:53 56.26
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