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Mon 14th Apr 2025 at 6:00pm by Steve Shaughnessy

Run > General
  • Time
    29:07
  • Miles
    3.16
  • Min/mi
    9:13
  • WAVA
    60.31
  • Stride(cm)
    114
  • Cals
    327
  • Watts
    317
  • Cadence
    153
  • BPM
    114
  • %MHR
    66.9
  • B/mi
    1054
  • Asc(m)
    20
  • Surface
    Road

Notes & Comments

1) 1mi - 9:32(9:32/mi) 112/122bpm [1069b/mi] 105cal 299/413W
2) 1mi - 9:13(9:13/mi) 121/127bpm [1115b/mi] 107cal 305/420W
3) 1mi - 8:59(8:59/mi) 109/126bpm [979b/mi] 98cal 310/389W
4) 0.16mi - 1:22(8:27/mi) 124/124bpm [1049b/mi] 17cal 337/368W
9:32 9:13 8:59 1:22

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 1:43 1:43 +28 13:43 84 55-110 1152 148 144-154 313 280-413 2/2
0.25 2:54 1:11 9:28 110 99-115 1042 150 146-156 338 283-393 3/1
0.38 4:04 1:10 9:21 115 114-117 1074 151 146-158 313 298-325 1/5
0.50 5:28 1:24 +9 11:13 115 112-119 1289 149 144-158 351 255-389 5/1
0.63 6:41 1:13 9:46 118 117-119 1152 150 148-156 299 279-314 2/2
0.75 8:03 1:21 +10 10:50 118 118-119 1279 151 148-154 300 288-317 2/1
0.88 9:12 1:09 9:12 119 117-121 1094 152 148-158 311 280-380 2/1
1.00 11:09 1:58 +50 15:42 120 112-122 1883 153 148-164 293 279-360 1/2
1.13 12:19 1:10 9:18 119 113-123 1106 154 152-162 319 299-337 2/1
1.25 13:48 1:29 +18 11:48 124 122-127 1464 154 152-160 318 182-382 3/1
1.38 15:26 1:39 +33 13:10 118 112-123 1554 157 150-166 327 281-420 1/2
1.50 16:37 1:11 9:26 120 119-121 1131 153 152-156 295 285-324 1/2
1.63 17:47 1:10 9:20 120 119-121 1120 151 148-154 306 285-324 2/2
1.75 18:56 1:09 9:15 122 121-123 1128 152 150-156 306 296-316 2/2
1.88 20:07 1:11 9:29 123 122-125 1166 149 144-156 318 298-347 1/3
2.00 21:14 1:07 8:52 123 122-124 1091 152 148-156 306 293-337 3/1
2.13 23:48 2:34 +1:24 20:30 118 110-123 2418 154 144-162 323 282-367 2/2
2.25 24:56 1:09 9:08 126 123-126 1151 153 146-156 324 296-375 3/2
2.38 28:20 3:24 +2:21 27:12 95 74-126 2584 159 152-168 329 301-389 1/1
2.50 49:55 21:35 +20:40 2:52:38 84 66-91 14501 156 154-162 331 303-384 2/3
2.63 51:20 1:25 11:18 100 82-110 1130 157 154-160 305 281-344 0/3
2.75 52:28 1:09 9:09 115 109-117 1053 156 154-158 318 298-352 3/1
2.88 53:32 1:04 8:32 113 110-116 964 158 156-160 304 293-319 1/3
3.00 54:38 1:06 8:46 120 112-124 1053 158 154-160 341 317-368 2/0
3.13 55:41 1:03 8:24 124 123-124 1041 160 156-162 334 315-368 1/2
3.16 56:01 20 9:11 124 123-124 1139 157 154-158 348 344-354 0/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    114 avge / 127 max Delete HR Trace

  • Cadence Distribution

    153 avge / 168 max Stride Length: 114cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 49.8 155 2.4 14:25 17:22
    Walk 17.7 148 0.8 14:41 18:45
    Still 0.0 - - 2 -
    Pause 32.4 - - 26:53 -

  • Power Distribution

    317W (420 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:08 8:33 45.52% More
    800m 4:19 8:41 52.90% More
    1km 5:27 8:47 55.44% More
    Mile 10:03 10:03 52.90% More
    5k 55:29 17:51 31.07% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:35 8:35 61.94
    5km 28:36 9:12 60.27
    5M 47:23 9:29 59.65
    10km 59:40 9:36 59.30
    10M 1:38:52 9:53 59.03
    Half 2:11:40 10:03 58.64
    20M 3:26:17 10:19 58.82
    Mara 4:34:44 10:29 59.23
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