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Mon 9th Jun 2025 at 12:33pm by gwowen

Run > General
  • Time
    42:02
  • Miles
    4.43
  • Min/mi
    9:29
  • Pacing
    78.7%
  • WAVA
    50.74
  • Stride(cm)
    109
  • Cals
    490
  • Watts
    329
  • Cadence
    155
  • BPM
    125
  • %MHR
    66.8
  • B/mi
    1185
  • Asc(m)
    69
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

1) 1mi - 9:31(9:31/mi) 118/137bpm [1123b/mi] 110cal 331/444W
2) 1mi - 9:48(9:48/mi) 118/141bpm [1156b/mi] 107cal 338/443W
3) 1mi - 9:16(9:16/mi) 114/142bpm [1057b/mi] 99cal 337/405W
4) 1mi - 9:16(9:16/mi) 143/147bpm [1326b/mi] 121cal 314/392W
5) 0.42mi - 4:09(9:47/mi) 140/146bpm [1369b/mi] 53cal 298/393W
6) 0mi - 2(16:46/mi) 146/146bpm [2448b/mi] 400/401W
9:31 9:48 9:16 9:16 4:09 2

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.
0.03 20 20 9:34 78 67-91 746 156 154-158 287 244-342 0/4
0.07 40 20 10:50 96 92-100 1041 157 152-160 266 256-277 1/1
0.10 1:00 20 8:28 104 101-107 881 155 154-158 308 279-342 0/2
0.14 1:20 20 9:52 109 108-110 1075 156 154-158 282 266-293 0/1
0.17 1:40 20 10:00 111 110-112 1110 155 152-158 305 290-313 1/1
0.21 2:00 20 8:37 114 113-114 982 156 152-158 295 260-320 0/6
0.25 2:20 20 9:11 116 114-117 1066 155 152-158 299 262-327 1/0
0.28 2:40 20 9:59 118 117-119 1179 155 154-158 336 328-351 1/0
0.31 3:00 20 10:24 119 118-120 1238 155 154-156 342 335-356 1/0
0.34 3:20 20 10:53 122 120-125 1328 153 152-154 346 339-357 1/0
0.38 3:40 20 9:54 126 125-127 1247 154 152-158 389 363-406 3/0
0.42 4:00 20 8:36 127 126-128 1092 154 152-156 334 314-379 0/2
0.45 4:20 20 8:55 123 122-126 1097 155 152-156 316 309-322 1/2
0.49 4:40 20 9:50 122 121-122 1200 155 152-156 346 317-373 2/1
0.52 5:00 20 10:06 122 121-123 1233 154 152-156 385 380-392 1/0
0.55 5:20 20 10:18 122 121-122 1256 153 152-154 364 344-379 1/0
0.59 5:40 20 9:20 121 121-122 1129 155 152-156 378 364-387 2/0
0.62 6:00 20 10:24 122 121-122 1268 154 154-154 367 352-390 1/0
0.66 6:20 20 9:18 122 121-122 1135 155 152-156 355 323-378 2/0
0.70 6:40 20 8:13 121 120-122 995 154 154-156 340 294-376 0/2
0.74 7:00 20 8:36 120 119-120 1032 156 154-158 337 324-354 1/2
0.77 7:20 20 8:44 120 119-120 1048 155 154-158 340 327-349 0/2
0.81 7:40 20 9:53 119 118-120 1175 156 154-158 359 340-384 2/0
0.84 8:00 20 10:16 120 118-122 1233 155 152-158 425 387-444 2/0
0.87 8:20 20 9:25 123 122-124 1158 154 152-156 363 300-413 2/1
0.91 8:40 20 9:02 124 123-125 1120 155 154-158 306 299-310 1/1
0.95 9:00 20 9:05 125 124-129 1135 156 154-158 301 298-305 0/1
0.98 9:20 20 9:46 136 131-137 1329 155 154-156 305 294-320 0/0
1.02 9:40 20 9:24 137 136-137 1289 155 154-156 314 308-321 0/0
1.05 10:00 20 9:38 136 136-137 1310 154 152-156 325 321-330 1/1
1.09 10:20 20 9:50 136 135-136 1336 155 152-156 328 318-335 0/0
1.12 10:40 20 10:19 136 135-137 1403 156 152-156 313 309-319 1/0
1.15 11:00 20 9:29 137 137-137 1299 154 152-158 339 320-353 1/0
1.19 11:20 20 9:28 138 137-138 1305 154 154-158 349 342-365 1/0
1.22 11:40 20 9:37 139 138-139 1336 155 154-158 351 335-365 1/0
1.25 12:00 20 11:00 140 139-141 1540 155 154-158 351 337-358 1/0
1.28 12:20 20 11:04 141 140-141 1560 155 152-156 318 299-333 1/0
1.32 12:40 20 9:12 140 139-140 1288 155 154-156 290 280-298 0/0
1.34 13:00 20 +1:06 14:36 135 90-139 1972 154 154-156 308 280-334 0/0
1.34 13:20 20 3:57:22 90 90-90 21363 - - 0/0
1.35 13:40 20 2:52:29 90 90-90 15524 - - 0/0
1.35 14:00 20 2:43:03 90 90-90 14675 - - 0/0
1.38 14:20 20 9:22 92 90-94 862 161 158-164 329 312-365 1/0
1.42 14:40 20 8:57 96 94-98 859 157 156-160 346 340-356 1/0
1.46 15:00 20 9:53 99 98-101 979 155 154-156 350 346-357 1/0
1.49 15:20 20 9:18 102 101-103 949 154 154-154 343 334-353 1/0
1.53 15:40 20 9:25 104 103-105 979 155 154-158 324 317-335 1/0
1.56 16:00 20 10:09 105 105-106 1065 155 152-156 335 326-356 1/0
1.59 16:20 20 9:50 106 105-107 1041 155 152-158 336 318-355 1/0
1.63 16:40 20 9:16 107 106-107 992 156 154-160 323 312-343 1/0
1.66 17:00 20 10:38 108 107-109 1149 154 152-156 381 352-407 2/0
1.69 17:20 20 10:17 111 109-111 1142 153 152-156 383 326-416 3/0
1.73 17:40 20 8:44 111 111-112 970 156 154-158 297 286-320 1/2
1.76 18:00 20 10:06 113 112-114 1141 154 152-156 302 293-314 0/1
1.80 18:20 20 10:33 112 111-113 1181 154 152-156 344 307-392 2/0
1.83 18:40 20 9:55 113 111-114 1121 155 152-158 416 394-443 3/0
1.86 19:00 20 10:35 114 114-114 1207 155 152-156 392 382-402 3/0
1.89 19:20 20 10:20 115 114-116 1189 153 152-154 385 379-394 2/0
1.93 19:40 20 10:10 116 115-116 1179 154 152-158 370 365-375 2/0
1.96 20:00 20 10:21 116 116-117 1200 155 154-156 362 354-374 2/0
1.99 20:20 20 9:22 116 115-116 1086 155 154-156 341 328-358 2/0
2.03 20:40 20 9:28 116 116-117 1097 154 152-158 355 349-364 1/0
2.06 21:00 20 10:03 117 116-117 1175 155 154-156 373 365-383 2/0
2.09 21:20 20 10:35 117 116-117 1239 154 154-154 375 367-386 2/0
2.13 21:40 20 10:27 116 116-117 1212 154 152-154 376 369-383 2/0
2.16 22:00 20 9:56 117 116-118 1162 153 152-154 373 364-380 2/0
2.19 22:20 20 10:40 118 117-118 1259 155 152-156 377 361-395 2/0
2.22 22:40 20 11:29 118 117-118 1354 153 144-156 324 85-405 2/0
2.26 23:00 20 8:33 117 117-118 1001 156 156-156 307 280-330 3/0
2.30 23:20 20 8:24 116 116-117 975 157 156-158 319 311-327 0/4
2.34 23:40 20 8:26 116 115-117 979 156 154-158 329 324-334 0/3
2.38 24:00 20 8:16 116 115-116 959 156 156-158 334 328-340 0/3
2.42 24:20 20 8:48 115 114-115 1013 156 154-158 335 329-340 0/3
2.45 24:40 20 8:54 115 114-116 1024 156 154-158 338 330-345 0/2
2.49 25:00 20 8:35 115 115-116 988 154 154-156 340 332-349 0/1
2.53 25:20 20 8:37 116 115-116 999 155 154-156 321 314-333 0/3
2.57 25:40 20 8:41 113 112-115 981 156 154-156 306 302-313 0/4
2.61 26:00 20 8:24 111 110-113 933 156 154-158 308 303-315 0/4
2.65 26:20 20 8:19 110 110-111 915 156 154-158 314 310-319 0/4
2.68 26:40 20 9:38 111 110-112 1070 155 154-156 341 321-358 0/1
2.72 27:00 20 9:33 112 111-113 1070 155 152-158 368 358-375 1/0
2.75 27:20 20 9:16 112 112-112 1039 156 154-160 353 325-387 1/2
2.79 27:40 20 9:39 112 111-112 1081 156 154-158 314 306-325 0/1
2.83 28:00 20 9:07 109 109-111 993 155 152-156 327 322-332 0/1
2.86 28:20 20 9:11 110 109-110 1010 155 152-158 327 324-333 0/1
2.90 28:40 20 9:57 110 109-110 1095 155 154-158 328 325-330 0/0
2.93 29:00 20 8:59 110 109-110 987 155 154-160 331 324-343 0/0
2.97 29:20 20 9:54 110 109-112 1089 155 154-158 333 323-345 0/1
3.00 29:40 20 9:44 130 113-142 1265 155 152-158 317 311-322 1/1
3.03 30:00 20 9:45 141 141-142 1376 155 152-158 311 308-313 0/1
3.07 30:20 20 8:57 142 141-142 1271 155 152-156 306 302-310 0/1
3.10 30:40 20 10:02 141 140-142 1414 155 154-158 301 290-308 0/0
3.14 31:00 20 8:55 140 140-141 1249 154 152-156 306 301-310 0/1
3.18 31:20 20 9:32 140 140-141 1335 154 154-158 314 309-317 0/0
3.21 31:40 20 9:51 140 140-141 1379 155 154-158 307 303-312 0/1
3.25 32:00 20 8:59 141 140-141 1266 154 152-156 313 303-321 1/1
3.28 32:20 20 9:30 142 141-142 1348 155 152-156 315 311-323 0/1
3.32 32:40 20 9:29 141 140-141 1338 155 154-156 311 309-312 1/0
3.36 33:00 20 8:16 141 141-142 1167 155 152-156 324 312-332 1/1
3.39 33:20 20 9:35 142 141-142 1362 154 152-156 336 329-353 1/0
3.43 33:40 20 9:28 142 141-142 1345 155 154-158 335 329-352 0/1
3.47 34:00 20 8:11 142 142-143 1161 155 154-156 338 324-364 1/1
3.50 34:20 20 9:47 142 141-143 1389 154 152-156 326 306-354 1/1
3.54 34:40 20 8:58 142 141-142 1272 155 152-158 306 299-314 1/1
3.58 35:00 20 9:35 142 141-143 1360 156 154-158 321 285-392 0/0
3.61 35:20 20 9:22 143 142-143 1339 154 152-156 298 279-308 0/0
3.65 35:40 20 8:49 143 142-143 1260 154 154-154 309 303-316 1/1
3.68 36:00 20 9:18 143 143-144 1330 155 152-158 314 310-321 1/0
3.72 36:20 20 9:58 144 143-144 1435 155 154-158 318 311-323 1/0
3.75 36:40 20 9:24 145 144-145 1362 154 154-156 312 307-316 0/0
3.79 37:00 20 9:08 143 143-144 1307 155 154-158 313 306-319 1/0
3.83 37:20 20 9:20 144 143-145 1345 154 152-158 321 316-328 0/0
3.86 37:40 20 8:39 145 144-146 1254 154 154-154 321 316-325 1/0
3.90 38:00 20 10:07 146 145-147 1477 155 154-158 324 316-328 1/1
3.93 38:20 20 9:02 146 145-146 1319 155 154-158 315 313-318 0/1
3.97 38:40 20 9:32 146 145-147 1393 154 152-158 314 309-317 0/4
4.01 39:00 20 8:35 143 141-146 1228 155 152-158 257 233-305 0/6
4.04 39:20 20 9:43 139 138-141 1351 156 154-160 229 209-246 0/6
4.08 39:40 20 9:26 135 133-138 1273 158 154-160 241 209-259 1/3
4.11 40:00 20 10:32 133 132-134 1400 157 152-162 263 247-278 0/0
4.14 40:20 20 9:27 136 134-138 1286 155 152-160 299 271-312 0/1
4.18 40:40 20 8:48 140 138-141 1232 155 154-156 316 312-321 0/1
4.22 41:00 20 8:31 142 141-142 1209 155 152-156 331 302-366 0/2
4.26 41:20 20 8:56 143 142-144 1279 156 154-158 340 305-363 0/1
4.29 41:40 20 10:25 142 141-142 1480 155 152-156 308 300-327 1/0
4.32 42:00 20 9:56 142 141-143 1411 155 152-160 312 285-352 1/1
4.36 42:20 20 9:54 141 140-143 1396 154 152-156 331 321-343 1/1
4.39 42:40 20 11:51 143 141-145 1696 155 150-158 299 208-333 0/1
4.42 43:00 20 10:09 145 145-146 1472 156 154-158 294 276-321 3/0
4.43 43:08 8 17:33 146 146-146 2562 157 154-160 366 325-401 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    125 avge / 147 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    33 4.3% 10:13
    16 1.3% 11:10

  • Cadence Distribution

    155 avge / 164 max Stride Length: 109cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.4 154 4.4 42:00 9:45
    Walk 0.1 144 0 2 12:19
    Pause 2.5 - - 1:06 -

  • Power Distribution

    329W (444 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:07 8:30 39.58% More
    800m 4:19 8:40 45.73% More
    1km 5:28 8:48 47.38% More
    Mile 9:04 9:04 49.21% More
    5k 30:20 9:46 48.92% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:41 8:41 51.40
    5km 28:51 9:17 51.45
    5M 47:47 9:33 50.65
    10km 1:00:10 9:41 50.23
    10M 1:39:38 9:58 49.80
    Half 2:12:39 10:08 49.37
    20M 3:27:44 10:23 49.31
    Mara 4:36:34 10:33 49.51
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