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Sat 1st Feb 2025 at 6:34am by Lorne

Run > General
  • Time
    4:06:34
  • Miles
    30.01
  • Min/mi
    8:13
  • Pacing
    48.1%
  • WAVA
    66.34
  • Stride(cm)
    109
  • Cals
    3428
  • Watts
    344
  • Cadence
    179
  • BPM
    117
  • %MHR
    68.6
  • B/mi
    964
  • Asc(m)
    469
  • Hillscore
    32
  • Surface
    Road

Notes & Comments

1) 1mi - 8:57(8:57/mi) 108/120bpm [967b/mi] 110cal 294/366W
2) 1mi - 8:37(8:37/mi) 111/121bpm [957b/mi] 109cal 312/415W
3) 1mi - 8:22(8:22/mi) 111/119bpm [929b/mi] 103cal 325/460W
4) 1mi - 8:14(8:14/mi) 112/115bpm [922b/mi] 101cal 328/444W
5) 1mi - 8:24(8:24/mi) 112/115bpm [941b/mi] 102cal 328/439W
6) 1mi - 8:16(8:16/mi) 113/119bpm [934b/mi] 108cal 332/484W
7) 1mi - 8:08(8:08/mi) 115/119bpm [936b/mi] 110cal 331/362W
8) 1mi - 8:18(8:18/mi) 113/116bpm [938b/mi] 120cal 339/383W
9) 1mi - 8:22(8:22/mi) 112/116bpm [936b/mi] 121cal 334/382W
10) 1mi - 8:11(8:11/mi) 114/118bpm [933b/mi] 120cal 337/383W
11) 1mi - 8:38(8:38/mi) 113/116bpm [975b/mi] 123cal 320/415W
12) 1mi - 8:16(8:16/mi) 113/118bpm [934b/mi] 126cal 337/373W
13) 1mi - 7:58(7:58/mi) 118/122bpm [940b/mi] 119cal 355/399W
14) 1mi - 7:53(7:53/mi) 115/124bpm [907b/mi] 114cal 336/531W
15) 1mi - 8:48(8:48/mi) 124/136bpm [1091b/mi] 123cal 401/537W
16) 1mi - 8:07(8:07/mi) 119/132bpm [967b/mi] 104cal 338/534W
17) 1mi - 8:01(8:01/mi) 116/122bpm [929b/mi] 107cal 332/412W
18) 1mi - 8:06(8:06/mi) 121/128bpm [980b/mi] 113cal 351/501W
19) 1mi - 8:35(8:35/mi) 125/134bpm [1074b/mi] 118cal 371/491W
20) 1mi - 7:45(7:45/mi) 121/131bpm [938b/mi] 107cal 322/465W
21) 1mi - 7:54(7:54/mi) 120/126bpm [948b/mi] 116cal 341/459W
22) 1mi - 7:48(7:48/mi) 117/125bpm [912b/mi] 118cal 334/492W
23) 1mi - 8:17(8:17/mi) 117/131bpm [968b/mi] 119cal 355/493W
24) 1mi - 8:03(8:03/mi) 126/132bpm [1014b/mi] 120cal 367/535W
25) 1mi - 8:10(8:10/mi) 124/129bpm [1014b/mi] 122cal 363/481W
26) 1mi - 7:44(7:44/mi) 121/132bpm [936b/mi] 110cal 354/536W
27) 1mi - 7:59(7:59/mi) 125/129bpm [997b/mi] 115cal 358/466W
28) 1mi - 8:11(8:11/mi) 120/129bpm [982b/mi] 118cal 337/519W
29) 1mi - 8:11(8:11/mi) 121/130bpm [991b/mi] 112cal 344/525W
30) 1mi - 8:17(8:17/mi) 122/131bpm [1010b/mi] 119cal 363/486W
31) 0.01mi - 4(6:39/mi) 121/121bpm [804b/mi] 1cal 356/357W
8:57 8:37 8:22 8:14 8:24 8:16 8:08 8:18 8:22 8:11 8:38 8:16 7:58 7:53 8:48 8:07 8:01 8:06 8:35 7:45 7:54 7:48 8:17 8:03 8:10 7:44 7:59 8:11 8:11 8:17 4

Pace

3% 3% 26% 65% 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.
1.00 8:57 8:57 8:57 108 59-120 967 176 166-182 297 249-366 9/22
2.00 17:34 8:37 8:37 111 103-121 956 176 156-188 312 211-415 8/19
3.00 25:57 8:23 8:23 111 106-119 930 178 164-184 325 247-460 15/20
4.00 34:11 8:14 8:14 112 108-115 922 178 162-186 328 228-444 9/15
5.00 42:34 8:24 8:24 112 108-115 940 177 158-184 328 213-439 14/11
6.00 50:50 8:16 8:16 113 105-119 934 178 164-186 332 227-484 14/29
7.00 58:58 8:08 8:08 115 111-119 936 179 174-184 331 302-362 11/10
8.00 1:07:17 8:18 8:18 113 111-116 938 178 174-184 339 315-383 15/2
9.00 1:15:38 8:22 8:22 112 108-116 936 178 166-186 334 311-382 10/4
10.00 1:23:49 8:11 8:11 114 111-118 932 180 174-184 337 311-383 13/6
11.00 1:32:27 8:38 8:38 113 105-116 975 179 158-186 338 195-415 16/5
12.00 1:40:43 8:16 8:16 113 109-118 934 178 154-184 337 249-373 9/6
13.00 1:48:41 7:58 7:58 118 114-122 940 182 178-188 355 326-399 15/3
14.00 1:56:34 7:53 7:53 115 109-124 907 180 168-188 336 227-531 14/26
15.00 2:10:41 14:07 +5:20 14:07 124 68-136 1751 177 106-190 406 108-537 65/17
16.00 2:20:12 9:31 +1:22 9:31 119 97-131 1132 178 118-188 342 77-534 48/24
17.00 2:28:53 8:41 +40 8:41 116 105-122 1007 182 116-188 337 119-412 8/60
18.00 2:37:18 8:25 +18 8:25 121 110-128 1018 182 168-188 357 279-501 22/11
19.00 2:45:53 8:35 8:35 125 116-134 1074 179 150-188 377 77-491 46/18
20.00 2:53:39 7:46 +1 7:46 121 111-131 939 179 162-188 321 234-465 31/44
21.00 3:01:33 7:54 7:54 120 111-126 948 182 172-190 341 263-459 17/55
22.00 3:09:21 7:48 7:48 117 112-125 912 180 170-190 334 249-492 9/57
23.00 3:19:45 10:24 +2:08 10:24 118 88-131 1228 181 166-200 370 270-493 17/16
24.00 3:27:48 8:03 8:03 126 121-132 1014 180 172-190 366 296-535 37/10
25.00 3:35:58 8:10 8:10 124 120-129 1013 181 166-188 363 243-481 25/12
26.00 3:44:47 8:49 +1:05 8:49 121 108-132 1067 183 170-192 359 254-536 24/37
27.00 3:52:46 7:58 7:58 125 121-129 997 182 176-192 358 247-466 28/20
28.00 4:03:23 10:37 +2:26 10:37 120 98-129 1274 180 158-188 339 44-519 22/29
29.00 4:11:51 8:28 +16 8:28 121 112-130 1024 180 164-186 347 216-525 22/24
30.00 4:21:36 9:45 +1:28 9:45 122 106-131 1189 180 170-188 367 292-486 34/10
30.01 4:21:40 4 8:32 121 120-121 1033 177 176-178 356 354-357 0/0

Heart

117/136max
  • Show Beats/Mile

Elevation

Asc 469m, Range 137m, Flat prediction 3:53:55
Elevation Graph
Biggest Climbs (m) Min/mi
52 3.5% 8:57
42 6.2% 9:26
39 6.5% 22:32
26 4.3% 12:30
21 3.5% 8:35
20 2.6% 8:32
See your biggest climbs

Power

344W (537 max)
Power Graph
Power Bands

Cadence

179 (200 max) Stride Length: 109cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 94.1 179 30 4:05:58 8:25
Walk 3.4 112 0 9:09 11:45:28
Still 0.1 - - 16 -
Pause 2.3 - - 6:17 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:50 7:22 46.32% More
800m 3:41 7:26 54.31% More
1km 4:37 7:25 57.25% More
Mile 7:33 7:33 60.16% More
5k 24:09 7:46 62.48% More
5 miles 40:06 8:01 61.39% More
10k 50:37 8:09 60.74% More
10 miles 1:22:19 8:14 61.36% More
Half 1:48:28 8:17 61.98% More
20 miles 2:51:28 8:34 60.85% More
Mara 3:45:20 8:36 61.93% More

Predictions

Dist Time Per Mile WAVA
1M 6:42 6:42 67.86
5km 22:17 7:10 67.71
5M 36:54 7:23 66.72
10km 46:27 7:29 66.20
10M 1:16:55 7:42 65.67
Half 1:42:25 7:49 65.10
20M 2:40:22 8:01 65.06
Mara 3:33:31 8:09 65.35

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