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Sun 1st Oct 2023 at 6:56pm by WayOfTheDodo

Run > Recovery Run

  • Time
    40:09
  • Miles
    3.12
  • Min/mi
    12:52
  • Pacing
    76.9%
  • WAVA
    39.96
  • Stride(cm)
    74
  • Cals
    361
  • Watts
    223
  • Cadence
    168
  • BPM
    121
  • %MHR
    70.9
  • B/mi
    1551
  • Asc(m)
    25
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Dodging London crowds then 6x10s leg turnovers.

Split Summary
===
1) 1mi - 11:47(11:47/mi) 117/133bpm [1379b/mi] 107cal 218/292W
2) 1mi - 13:33(13:33/mi) 115/129bpm [1559b/mi] 109cal 179/323W
3) 0.79mi - 8:48(11:05/mi) 124/139bpm [1374b/mi] 86cal 229/317W
4) 0.01mi - 15(34:46/mi) 120/124bpm [4172b/mi] 2cal 73/195W
5) 0.03mi - 11(6:08/mi) 114/118bpm [700b/mi] 1cal 200/462W
6) 0.02mi - 31(27:58/mi) 126/137bpm [3524b/mi] 5cal 67/396W
7) 0.03mi - 10(5:35/mi) 127/129bpm [709b/mi] 1cal 189/478W
8) 0.02mi - 34(27:18/mi) 138/144bpm [3768b/mi] 6cal 61/396W
9) 0.03mi - 11(5:30/mi) 136/138bpm [748b/mi] 2cal 220/507W
10) 0.02mi - 30(28:55/mi) 143/148bpm [4135b/mi] 6cal 82/421W
11) 0.03mi - 11(5:26/mi) 138/140bpm [751b/mi] 2cal 166/467W
12) 0.02mi - 31(25:48/mi) 146/151bpm [3768b/mi] 6cal 83/458W
13) 0.03mi - 11(5:29/mi) 144/147bpm [789b/mi] 2cal 176/505W
14) 0.01mi - 31(36:14/mi) 148/152bpm [5362b/mi] 6cal 68/462W
15) 0.04mi - 14(6:04/mi) 137/143bpm [831b/mi] 2cal 209/439W
16) 0.03mi - 2:01(1:16:20/mi) 133/150bpm [10153b/mi] 18cal 45/431W
11:47 13:33 8:48 15 11 31 10 34 11 30 11 31 11 31 14 2:01

Pace

14% 84% 2%

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 1:32 1:32 12:15 94 59-114 1152 169 84-178 206 57-259 1/1
0.25 2:55 1:23 11:04 113 111-115 1251 174 168-176 228 194-269 2/0
0.38 4:27 1:32 12:18 121 115-125 1489 173 160-178 241 171-275 6/0
0.50 5:51 1:23 11:07 128 125-131 1422 177 172-180 261 241-287 4/0
0.63 7:07 1:17 10:14 130 127-133 1330 178 174-182 236 223-254 1/3
0.75 8:29 1:21 10:52 126 121-127 1369 177 174-180 230 216-248 1/12
0.88 10:29 2:00 16:00 106 87-124 1696 152 96-182 184 18-292 3/0
1.00 11:47 1:18 10:23 126 124-128 1309 174 170-178 242 232-250 1/1
1.13 13:33 1:47 14:14 122 109-129 1737 174 150-178 241 170-282 2/2
1.25 15:08 1:34 12:34 119 104-127 1495 162 112-178 211 37-253 1/2
1.38 16:29 1:21 10:50 116 100-127 1257 168 124-178 221 35-275 1/1
1.50 18:23 1:54 15:12 124 118-128 1884 159 102-176 195 35-236 5/1
1.63 20:50 2:27 19:37 100 87-117 1962 137 106-178 135 68-278 1/3
1.75 22:27 1:37 12:59 101 85-115 1311 160 100-178 186 53-255 0/6
1.88 23:57 1:30 11:57 119 115-124 1423 172 160-176 229 67-323 3/2
2.00 25:20 1:23 11:07 123 119-126 1367 176 166-186 241 199-294 3/1
2.13 26:45 1:25 11:17 118 114-123 1332 171 134-176 251 211-313 4/3
2.25 28:02 1:17 10:17 122 120-124 1255 173 166-178 240 179-304 2/2
2.38 29:30 1:28 11:46 127 121-139 1495 175 170-182 243 144-317 1/2
2.50 30:51 1:20 10:42 126 122-131 1349 175 170-178 238 161-253 3/1
2.63 32:15 1:24 11:13 126 125-127 1412 174 170-178 242 181-298 2/1
2.75 33:34 1:19 10:33 127 125-130 1340 174 172-178 244 226-288 2/3
2.88 35:12 1:38 13:04 124 112-137 1621 177 104-226 256 77-478 2/3
3.00 36:58 1:46 14:10 140 126-151 1983 195 88-236 329 58-507 3/3
3.12 40:08 3:10 27:27 137 114-152 3760 135 82-226 174 6-505 6/0

Heart

121/152max
  • Show Beats/Mile

Elevation

Asc 25m, Range 17m, Flat prediction 40:52
Elevation Graph
Biggest Climbs (m) Min/mi
13 1.8% 11:29
See your biggest climbs

Power

223W (507 max)
Power Graph
Power Bands

Cadence

168 (236 max) Stride Length: 74cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 81.0 175 2.9 32:30 11:03
Walk 11.8 114 0.2 4:44 26:52
Still 7.2 - - 2:54 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:33 10:14 34.84% More
800m 5:19 10:43 39.83% More
1km 6:43 10:49 41.64% More
Mile 11:03 11:03 44.06% More
5k 38:32 12:24 41.55% More

Predictions

Dist Time Per Mile WAVA
1M 11:38 11:38 41.84
5km 39:58 12:52 40.06
5M 1:07:05 13:25 39.04
10km 1:24:58 13:40 38.54
10M 2:22:37 14:16 37.79
Half 3:11:20 14:36 37.22
20M 5:03:13 15:10 36.82
Mara 6:46:47 15:32 36.75
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