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Sun 26th Jan 2025 at 10:18am by Charlesvdw

Run > General
  • Time
    2:21:32
  • Miles
    17.45
  • Min/mi
    8:07
  • Pacing
    70.6%
  • WAVA
    61.46
  • Stride(cm)
    108
  • Cals
    1872
  • Watts
    312
  • Cadence
    183
  • BPM
    139
  • B/mi
    1127
  • Asc(m)
    69
  • Surface
    Road

Notes & Comments

1) 1km - 4:59(4:59/km) 131/138bpm [653b/km] 64cal 326/384W
2) 1km - 5:06(5:06/km) 136/143bpm [694b/km] 67cal 336/383W
3) 1km - 5:01(5:01/km) 140/144bpm [703b/km] 69cal 328/357W
4) 1km - 5:07(5:07/km) 140/142bpm [716b/km] 68cal 320/388W
5) 1km - 5:00(5:00/km) 136/140bpm [679b/km] 65cal 309/358W
6) 1km - 5:07(5:07/km) 140/144bpm [717b/km] 69cal 324/378W
7) 1km - 5:08(5:08/km) 140/143bpm [720b/km] 68cal 323/373W
8) 1km - 5:02(5:02/km) 139/142bpm [701b/km] 66cal 329/382W
9) 1km - 5:08(5:08/km) 139/141bpm [714b/km] 65cal 331/366W
10) 1km - 5:03(5:03/km) 131/142bpm [661b/km] 63cal 308/352W
11) 1km - 5:09(5:09/km) 131/135bpm [675b/km] 66cal 295/315W
12) 1km - 5:06(5:06/km) 134/141bpm [683b/km] 69cal 303/377W
13) 1km - 5:09(5:09/km) 136/144bpm [700b/km] 63cal 287/315W
14) 1km - 5:06(5:06/km) 135/145bpm [688b/km] 69cal 292/317W
15) 1km - 5:02(5:02/km) 131/135bpm [659b/km] 68cal 312/364W
16) 1km - 5:07(5:07/km) 131/135bpm [670b/km] 68cal 291/371W
17) 1km - 5:03(5:03/km) 130/134bpm [657b/km] 72cal 289/304W
18) 1km - 5:04(5:04/km) 135/140bpm [684b/km] 70cal 286/299W
19) 1km - 4:55(4:55/km) 141/143bpm [694b/km] 63cal 291/320W
20) 1km - 4:58(4:58/km) 144/147bpm [716b/km] 65cal 308/339W
21) 1km - 4:51(4:51/km) 148/151bpm [719b/km] 67cal 318/410W
22) 1km - 5:03(5:03/km) 140/153bpm [706b/km] 65cal 288/352W
23) 1km - 4:58(4:58/km) 146/152bpm [724b/km] 66cal 301/338W
24) 1km - 4:57(4:57/km) 148/152bpm [732b/km] 66cal 300/323W
25) 1km - 4:59(4:59/km) 147/149bpm [732b/km] 65cal 309/372W
26) 1km - 5:08(5:08/km) 148/151bpm [759b/km] 69cal 320/360W
27) 1km - 5:04(5:04/km) 148/152bpm [751b/km] 67cal 346/390W
28) 1km - 4:48(4:48/km) 144/150bpm [692b/km] 65cal 334/456W
29) 0.08km - 23(5:08/km) 151/152bpm [776b/km] 5cal 307/334W
4:59 5:06 5:01 5:07 5:00 5:07 5:08 5:02 5:08 5:03 5:09 5:06 5:09 5:06 5:02 5:07 5:03 5:04 4:55 4:58 4:51 5:03 4:58 4:57 4:59 5:08 5:04 4:48 23

Pace

2% 1% 91% 5%

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 4:00 4:00 8:00 130 92-138 1039 176 166-182 336 301-384 10/3
1.00 8:03 4:03 8:06 133 128-136 1077 179 176-186 339 305-383 11/7
1.50 12:12 4:09 8:18 141 135-144 1170 179 176-186 330 315-357 10/10
2.00 16:13 4:01 8:02 140 137-142 1124 180 176-188 323 311-344 3/6
2.50 20:20 4:08 8:15 139 135-142 1147 181 176-188 320 274-388 6/5
3.00 24:23 4:03 8:06 136 133-139 1102 180 176-186 310 279-358 7/7
3.50 28:57 4:34 +30 9:07 140 137-144 1277 178 100-190 316 50-356 5/6
4.00 33:08 4:11 8:22 140 137-143 1171 179 176-186 323 264-378 8/6
4.50 37:13 4:05 8:09 139 136-142 1134 181 176-186 334 310-382 7/6
5.00 41:16 4:03 8:06 139 133-142 1126 181 174-196 328 99-369 6/6
5.50 45:24 4:08 8:16 139 137-141 1150 182 176-188 332 313-366 6/7
6.00 50:58 5:34 +1:30 11:08 135 119-142 1503 184 158-196 324 158-352 6/8
6.50 55:04 4:07 8:13 129 119-135 1060 182 178-190 291 277-311 3/2
7.00 59:13 4:08 8:17 130 127-133 1077 182 176-188 301 276-348 7/6
7.50 1:03:17 4:04 8:09 136 132-141 1108 184 180-192 303 291-377 5/4
8.00 1:07:28 4:11 8:22 136 134-137 1139 183 176-192 287 93-315 5/4
8.50 1:11:35 4:06 8:12 137 130-145 1124 185 180-188 286 265-317 6/8
9.00 1:15:37 4:03 8:05 131 125-136 1060 185 178-190 315 287-350 8/6
9.50 1:20:11 4:34 +28 9:07 132 128-135 1204 181 166-190 308 265-371 10/6
10.00 1:24:17 4:06 8:12 131 129-135 1074 182 178-188 286 265-312 6/8
10.50 1:28:21 4:04 8:09 130 128-131 1059 184 178-194 290 277-304 4/5
11.00 1:32:27 4:06 8:11 134 129-137 1097 186 182-194 286 277-294 4/5
11.50 1:36:28 4:01 8:02 140 135-143 1124 187 182-196 287 278-299 3/4
12.00 1:40:23 3:55 7:50 142 140-144 1112 189 184-194 306 282-339 6/3
12.50 1:44:25 4:02 8:04 145 140-147 1169 186 182-192 298 274-322 7/3
13.00 1:48:19 3:54 7:48 148 146-151 1153 186 176-192 324 256-410 13/9
13.50 1:53:49 5:30 +1:28 11:00 140 115-153 1540 183 130-196 298 214-352 5/9
14.00 1:57:52 4:03 8:06 144 141-147 1167 184 176-192 302 270-352 8/6
14.50 2:01:49 3:57 7:55 148 143-152 1171 185 180-190 305 285-324 7/6
15.00 2:05:46 3:57 7:53 147 145-150 1160 185 182-190 298 257-323 7/10
15.50 2:09:47 4:02 8:03 147 145-149 1184 186 176-192 312 258-372 7/10
16.00 2:13:55 4:08 8:15 148 144-151 1222 185 180-194 316 260-360 10/11
16.50 2:18:02 4:07 8:15 148 146-152 1220 186 182-194 337 295-362 13/10
17.00 2:22:00 3:58 7:56 147 145-148 1165 187 182-192 340 289-390 11/11
17.45 2:26:55 4:55 +1:27 11:02 144 123-152 1589 186 126-196 335 29-456 6/13

Heart

139/153max
  • Show Beats/Mile

Elevation

Asc 69m, Range 24m, Flat prediction 2:21:32
Elevation Graph
No climbs of at least 10 metres detected.

Power

312W (456 max)
Power Graph
Power Bands

Cadence

183 (196 max) Stride Length: 108cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.2 183 17.4 2:21:09 8:20
Walk 1.2 125 0 1:49 58:34
Still 0.0 - - 1 -
Pause 2.6 - - 3:56 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:50 7:23 44.96% More
800m 3:51 7:45 50.30% More
1km 4:51 7:48 52.62% More
Mile 7:53 7:53 55.53% More
5k 24:52 8:00 58.75% More
5 miles 40:48 8:10 58.33% More
10k 50:48 8:11 58.48% More
10 miles 1:22:45 8:16 58.94% More
Half 1:49:10 8:20 59.42% More

Predictions

Dist Time Per Mile WAVA
1M 6:50 6:50 64.13
5km 22:43 7:19 64.30
5M 37:37 7:31 63.27
10km 47:22 7:37 62.72
10M 1:18:27 7:51 62.16
Half 1:44:26 7:58 61.61
20M 2:43:33 8:11 61.51
Mara 3:37:45 8:19 61.74

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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