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Thu 30th Jan 2025 at 5:56pm by Lorne

Run > General

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Time
45:35
Miles
5.97
Min/mi
7:38
Pacing
69.2%
WAVA
64.85
Stride(cm)
119
Cals
731
Watts
371
Cadence
177
BPM
145
%MHR
84.6
B/mi
1105
Asc(m)
64
Surface
Road

Notes & Comments

1) 0.25mi - 1:41(6:44/mi) 131/149bpm [883b/mi] 25cal 376/526W
2) 0.05mi - 45(14:18/mi) 141/146bpm [2017b/mi] 11cal 170/396W
3) 0.25mi - 1:34(6:17/mi) 144/149bpm [905b/mi] 26cal 392/457W
4) 0.05mi - 45(15:36/mi) 146/148bpm [2279b/mi] 11cal 128/361W
5) 0.25mi - 1:38(6:33/mi) 144/148bpm [943b/mi] 27cal 449/551W
6) 0.05mi - 45(15:08/mi) 140/145bpm [2120b/mi] 11cal 190/405W
7) 0.25mi - 1:34(6:16/mi) 139/150bpm [872b/mi] 26cal 398/465W
8) 0.06mi - 45(11:51/mi) 151/152bpm [1789b/mi] 12cal 214/384W
9) 0.25mi - 1:35(6:23/mi) 146/150bpm [931b/mi] 27cal 461/565W
10) 0.06mi - 45(13:22/mi) 144/145bpm [1926b/mi] 11cal 220/403W
11) 0.25mi - 1:32(6:11/mi) 144/149bpm [889b/mi] 26cal 380/461W
12) 0.05mi - 45(13:48/mi) 143/145bpm [1974b/mi] 11cal 204/369W
13) 0.25mi - 1:36(6:26/mi) 145/149bpm [934b/mi] 27cal 457/564W
14) 0.05mi - 45(15:31/mi) 145/147bpm [2249b/mi] 11cal 143/390W
15) 0.25mi - 1:35(6:23/mi) 142/147bpm [905b/mi] 26cal 369/443W
16) 0.06mi - 45(12:52/mi) 140/148bpm [1802b/mi] 12cal 151/345W
17) 0.25mi - 1:34(6:19/mi) 142/150bpm [896b/mi] 26cal 470/597W
18) 0.06mi - 45(13:31/mi) 137/142bpm [1851b/mi] 10cal 120/392W
19) 0.25mi - 1:29(6:00/mi) 141/153bpm [846b/mi] 24cal 422/469W
20) 0.05mi - 45(16:37/mi) 150/154bpm [2493b/mi] 11cal 107/364W
21) 0.25mi - 1:32(6:08/mi) 151/155bpm [927b/mi] 27cal 489/585W
22) 0.06mi - 45(13:33/mi) 149/153bpm [2020b/mi] 11cal 108/412W
23) 0.25mi - 1:31(6:06/mi) 149/152bpm [909b/mi] 26cal 400/492W
24) 0.05mi - 45(14:50/mi) 147/152bpm [2180b/mi] 11cal 97/187W
25) 0.25mi - 1:36(6:26/mi) 146/151bpm [938b/mi] 27cal 473/579W
26) 0.05mi - 45(13:57/mi) 149/152bpm [2079b/mi] 11cal 188/398W
27) 0.25mi - 1:32(6:09/mi) 150/156bpm [922b/mi] 26cal 405/457W
28) 0.05mi - 45(16:15/mi) 151/156bpm [2454b/mi] 11cal 171/372W
29) 0.25mi - 1:31(6:08/mi) 144/156bpm [883b/mi] 25cal 458/585W
30) 0.05mi - 45(14:22/mi) 149/157bpm [2142b/mi] 11cal 154/417W
31) 0.25mi - 1:33(6:15/mi) 138/151bpm [862b/mi] 24cal 388/440W
32) 0.06mi - 45(12:52/mi) 150/152bpm [1930b/mi] 11cal 186/376W
33) 0.25mi - 1:35(6:23/mi) 149/155bpm [950b/mi] 27cal 438/550W
34) 0.05mi - 45(14:57/mi) 149/155bpm [2229b/mi] 11cal 155/403W
35) 0.25mi - 1:34(6:17/mi) 144/149bpm [905b/mi] 26cal 410/475W
36) 0.05mi - 45(15:23/mi) 143/149bpm [2200b/mi] 11cal 89/378W
37) 0.25mi - 1:33(6:16/mi) 150/161bpm [939b/mi] 26cal 488/593W
38) 0.05mi - 45(15:28/mi) 148/152bpm [2290b/mi] 11cal 107/412W
39) 0.25mi - 1:27(5:51/mi) 146/153bpm [855b/mi] 25cal 409/467W
40) 0.01mi - 8(15:03/mi) 150/150bpm [2257b/mi] 2cal 350/416W

1:41 45 1:34 45 1:38 45 1:34 45 1:35 45 1:32 45 1:36 45 1:35 45 1:34 45 1:29 45 1:32 45 1:31 45 1:36 45 1:32 45 1:31 45 1:33 45 1:35 45 1:34 45 1:33 45 1:27 8

Pace

17%

28%

40%

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.
0.25	1:43	1:43 +2	6:54	131 100-149	903	192 188-196	444 395-526	8/2
0.50	3:42	1:59	7:54	143 134-149	1130	173 72-198	325 43-457	2/5
0.75	5:46	2:04	8:16	145 140-148	1198	169 106-196	338 96-551	7/3
1.00	7:46	2:01	8:02	139 128-145	1117	173 116-196	340 103-471	2/5
1.25	9:43	1:57	7:48	147 140-152	1146	183 158-198	374 182-505	2/6
1.50	11:34	1:51	7:24	145 143-150	1073	185 140-196	438 54-565	7/2
1.75	13:15	1:41	6:43	144 139-149	967	183 102-198	386 54-461	2/7
2.00	15:15	2:00	7:59	144 138-149	1149	176 114-194	386 119-564	7/2
2.25	17:18	2:03	8:12	143 138-149	1172	172 114-192	341 101-443	3/5
2.50	19:25	2:07 +11	8:30	140 133-147	1189	171 106-198	344 91-595	4/6
2.75	21:25	1:59	7:58	141 127-150	1122	178 108-198	392 100-597	6/4
3.00	23:20	1:55	7:41	145 128-154	1115	173 96-198	347 78-469	3/7
3.25	24:56	1:36	6:23	150 142-155	958	186 106-198	455 58-585	8/4
3.50	26:51	1:56	7:43	148 140-153	1141	177 114-196	345 110-492	3/5
3.75	28:52	2:01	8:03	147 137-152	1184	170 116-196	361 114-579	6/4
4.00	30:53	2:00	8:02	148 143-152	1188	181 112-198	362 36-509	2/4
4.25	32:53	2:00	8:01	150 139-156	1202	166 112-200	313 108-532	3/6
4.50	34:46	1:53	7:31	147 136-157	1106	181 114-200	424 99-585	8/3
4.75	36:24	1:38	6:34	137 124-151	900	181 116-194	360 103-440	2/6
5.00	38:22	1:58	7:51	148 140-155	1163	183 110-196	399 116-550	7/2
5.25	40:22	2:00	7:59	147 133-155	1173	168 86-194	336 120-475	3/5
5.50	42:31	2:09 +10	8:37	146 136-157	1258	174 112-198	360 41-571	3/6
5.75	44:33	2:02	8:08	149 137-161	1211	170 94-194	363 63-593	5/3
5.97	45:58	1:25	6:19	147 137-153	927	192 154-198	420 122-465	3/7

Heart

145/161max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 64m, Range 8m, Flat prediction 45:35

Elevation Graph

No climbs of at least 10 metres detected.

Power

371W (597 max)

Power Graph

Power Bands

Cadence

177 (200 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	83.8	187	5.5	38:27	7:01
Walk	15.4	117	0.4	7:07	16:03
Still	0.0	-	-	1	-
Pause	0.8	-	-	23	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:28	5:54	57.82%	More
800m	3:26	6:54	58.40%	More
1km	4:38	7:27	57.00%	More
Mile	7:24	7:24	61.42%	More
5k	23:43	7:38	63.62%	More
5 miles	38:13	7:39	64.43%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:52	6:52	66.22
5km	22:49	7:21	66.12
5M	37:46	7:33	65.19
10km	47:33	7:39	64.66
10M	1:18:45	7:53	64.14
Half	1:44:51	8:00	63.59
20M	2:44:12	8:13	63.55
Mara	3:38:37	8:21	63.83

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