Sat 1st Feb 2025 at 6:34am by Lorne
Run > General
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Time
4:06:34
-
Miles 30.01
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Min/mi 8:13
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Pacing
48.1%
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WAVA
66.34
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Stride(cm)
109
-
Cals
3428
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Watts
344
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Cadence
179
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BPM
117
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%MHR
68.6
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B/mi 964
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Asc(m)
469
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Hillscore
32
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Surface
Road
- 1:50 400m
- 3:41 800m
- 4:37 1k
- 7:33 Mile
- 24:09 5k
- 40:06 5mi
- 50:37 10k
- 1:22:19 10mi
- 1:48:28 Half
- 2:51:28 20mi
- 3:45:20 Marathon
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
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
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
- BPM
- WHR
- MHR
- Bands
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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