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Sat 28th Dec 2024 at 9:03am by drdavidlewis

Run > General
  • Time
    23:09
  • Miles
    3.13
  • Min/mi
    7:24
  • Pacing
    86%
  • WAVA
    66.81
  • Stride(cm)
    116
  • Cals
    291
  • Watts
    335
  • Cadence
    188
  • BPM
    161
  • %MHR
    94.4
  • B/mi
    1193
  • Asc(m)
    102
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

1) 1mi - 6:34(6:34/mi) 148/161bpm [971b/mi] 77cal 343/504W
2) 1mi - 7:04(7:04/mi) 163/167bpm [1152b/mi] 90cal 317/412W
3) 1mi - 8:29(8:29/mi) 169/172bpm [1435b/mi] 110cal 339/468W
4) 0.13mi - 1:02(7:45/mi) 173/175bpm [1341b/mi] 14cal 348/393W
6:34 7:04 8:29 1:02

Pace

6% 12% 30% 40% 13%

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 54 54 7:16 131 121-144 952 192 184-204 464 233-504 13/0
0.25 1:43 49 6:29 143 138-145 928 189 186-192 370 333-449 2/2
0.38 2:30 47 6:17 144 143-145 904 191 184-194 334 298-373 0/6
0.50 3:16 46 6:09 147 145-150 905 191 186-194 334 308-349 0/10
0.63 4:05 48 6:25 150 149-150 963 190 186-194 314 298-336 0/5
0.75 4:54 50 6:39 152 150-154 1011 190 186-192 339 327-352 1/6
0.88 5:44 50 6:38 158 154-159 1048 190 186-192 324 279-351 0/9
1.00 6:33 49 6:28 160 158-161 1036 190 186-192 300 273-332 1/3
1.13 7:25 52 6:58 159 158-160 1108 190 188-192 324 278-343 1/3
1.25 8:16 51 6:47 158 156-160 1073 189 186-190 326 309-345 2/2
1.38 9:10 54 7:12 162 160-163 1167 190 186-192 329 316-346 8/0
1.50 10:11 1:01 8:08 165 162-167 1341 187 184-190 363 295-412 3/0
1.63 11:07 56 7:27 167 166-167 1245 190 186-192 323 293-350 0/2
1.75 12:01 54 7:11 166 165-167 1194 190 190-192 302 291-313 0/14
1.88 12:48 47 6:15 165 164-166 1031 191 190-192 287 277-312 2/14
2.00 13:37 49 6:32 164 161-166 1073 190 186-194 267 249-287 17/0
2.13 14:49 1:12 9:40 166 162-169 1604 184 178-192 389 261-468 6/11
2.25 15:48 59 7:51 170 169-172 1335 183 178-188 294 204-372 2/3
2.38 16:50 1:01 8:12 167 166-169 1368 185 180-190 306 226-397 11/0
2.50 17:52 1:02 8:19 168 166-169 1397 184 180-188 344 280-398 5/3
2.63 19:00 1:08 9:05 169 168-171 1534 183 178-188 344 265-418 9/0
2.75 20:00 1:00 7:57 171 170-172 1360 186 182-190 313 276-342 2/2
2.88 21:00 1:01 8:04 170 169-171 1371 186 182-190 339 289-365 5/0
3.00 22:06 1:06 8:47 171 169-172 1503 185 182-190 371 320-419 11/0
3.13 23:06 1:00 8:00 173 171-175 1385 189 182-200 351 283-393 7/3
3.13 23:09 3 5:30 174 174-174 957 195 194-196 279 274-284 0/1

Heart

161/175max
  • Show Beats/Mile

Elevation

Asc 102m, Range 60m, Flat prediction 21:00
Elevation Graph
Biggest Climbs (m) Min/mi
25 10.5% 10:01
25 4.5% 8:29
15 6.6% 9:13
14 4.3% 6:49
13 6.3% 9:07
13 2.3% 7:43
See your biggest climbs

Power

335W (504 max)
Power Graph
Power Bands

Cadence

188 (204 max) Stride Length: 116cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 188 3.1 23:09 7:23
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:32 6:12 55.77% More
800m 3:08 6:18 65.12% More
1km 3:57 6:22 67.91% More
Mile 6:30 6:30 71.34% More
5k 22:56 7:23 66.87% More

Predictions

Dist Time Per Mile WAVA
1M 6:54 6:54 67.16
5km 22:58 7:24 66.79
5M 38:04 7:37 65.80
10km 47:56 7:43 65.29
10M 1:19:25 7:57 64.76
Half 1:45:47 8:05 64.20
20M 2:45:45 8:17 64.15
Mara 3:40:45 8:26 64.43
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