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Wed 12th Mar 2025 at 3:43pm by emsy73

Run > General
  • Time
    45:22
  • Miles
    4.20
  • Min/mi
    10:48
  • Pacing
    76.3%
  • WAVA
    48.93
  • Stride(cm)
    87
  • Cals
    436
  • Watts
    229
  • Cadence
    170
  • BPM
    144
  • %MHR
    84
  • B/mi
    1551
  • Asc(m)
    44
  • Surface
    Road

Notes & Comments

1) 1mi - 9:54(9:54/mi) 144/154bpm [1426b/mi] 102cal 247/322W
2) 0.52mi - 5:06(9:50/mi) 145/154bpm [1425b/mi] 54cal 250/302W
3) 0.06mi - 30(8:43/mi) 145/146bpm [1264b/mi] 5cal 266/304W
4) 0.1mi - 1:00(10:15/mi) 145/147bpm [1486b/mi] 11cal 229/266W
5) 0.06mi - 30(8:41/mi) 147/152bpm [1275b/mi] 6cal 285/310W
6) 0.08mi - 1:00(12:32/mi) 152/154bpm [1905b/mi] 10cal 238/354W
7) 0.07mi - 30(7:41/mi) 154/157bpm [1182b/mi] 6cal 296/338W
8) 0.07mi - 1:00(13:45/mi) 154/158bpm [2116b/mi] 10cal 183/291W
9) 0.1mi - 45(7:25/mi) 147/149bpm [1090b/mi] 8cal 298/372W
10) 0.07mi - 1:00(15:21/mi) 146/151bpm [2240b/mi] 10cal 156/310W
11) 0.1mi - 45(7:29/mi) 143/145bpm [1070b/mi] 8cal 330/393W
12) 0.09mi - 1:00(11:45/mi) 141/143bpm [1658b/mi] 9cal 177/316W
13) 0.1mi - 45(7:44/mi) 142/155bpm [1097b/mi] 8cal 290/330W
14) 0.07mi - 1:00(14:02/mi) 154/158bpm [2160b/mi] 10cal 203/323W
15) 0.14mi - 1:00(7:23/mi) 155/160bpm [1144b/mi] 12cal 318/409W
16) 0.07mi - 1:00(13:29/mi) 156/160bpm [2102b/mi] 10cal 185/296W
17) 0.14mi - 1:00(7:24/mi) 162/166bpm [1200b/mi] 12cal 318/414W
18) 0.06mi - 1:00(15:53/mi) 158/166bpm [2510b/mi] 10cal 143/302W
19) 0.13mi - 1:00(7:31/mi) 145/154bpm [1091b/mi] 10cal 325/375W
20) 0.07mi - 1:00(15:06/mi) 154/158bpm [2324b/mi] 10cal 165/307W
21) 0.11mi - 45(7:08/mi) 157/162bpm [1121b/mi] 9cal 309/391W
22) 0.06mi - 1:00(16:21/mi) 155/162bpm [2535b/mi] 10cal 91/306W
23) 0.1mi - 45(7:49/mi) 162/168bpm [1267b/mi] 9cal 259/342W
24) 0.06mi - 1:00(15:42/mi) 164/169bpm [2575b/mi] 11cal 172/332W
25) 0.1mi - 45(7:36/mi) 151/158bpm [1147b/mi] 8cal 274/335W
26) 0.07mi - 1:00(15:04/mi) 150/153bpm [2259b/mi] 9cal 172/276W
27) 0.07mi - 30(7:06/mi) 146/149bpm [1036b/mi] 5cal 318/421W
28) 0.06mi - 1:00(17:02/mi) 144/150bpm [2452b/mi] 8cal 100/157W
29) 0.01mi - 13(18:42/mi) 138/139bpm [2581b/mi] 1cal 145/150W
30) 0.06mi - 1:00(16:11/mi) 130/137bpm [2104b/mi] 5cal 127/153W
31) 0.01mi - 12(15:35/mi) 126/128bpm [1963b/mi] 1cal 169/187W
32) 0.06mi - 1:00(15:27/mi) 126/132bpm [1946b/mi] 6cal 188/206W
33) 0.35mi - 5:27(15:32/mi) 117/128bpm [1816b/mi] 33cal 156/222W
9:54 5:06 30 1:00 30 1:00 30 1:00 45 1:00 45 1:00 45 1:00 1:00 1:00 1:00 1:00 1:00 1:00 45 1:00 45 1:00 45 1:00 30 1:00 13 1:00 12 1:00 5:27
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

32% 9% 40% 4% 13% 1%

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 1:17 1:17 10:18 115 78-135 1185 176 172-180 248 234-268 2/2
0.25 2:31 1:14 9:49 140 135-144 1374 177 176-178 227 219-236 0/5
0.38 3:43 1:12 9:38 145 143-146 1398 178 176-180 232 221-239 0/7
0.50 4:54 1:11 9:26 146 145-147 1376 179 176-180 234 224-249 2/4
0.63 6:10 1:16 10:11 151 147-154 1537 182 178-186 276 234-320 4/2
0.75 7:25 1:15 9:56 151 149-153 1501 185 182-188 249 231-308 7/1
0.88 8:41 1:16 10:07 151 150-154 1526 185 184-186 278 238-322 3/1
1.00 9:54 1:13 9:46 152 151-154 1485 185 180-188 251 232-276 3/2
1.13 11:10 1:16 10:06 150 148-154 1516 184 182-188 261 232-302 1/4
1.25 12:20 1:11 9:25 146 142-150 1374 184 180-186 236 221-263 1/2
1.38 13:34 1:14 9:50 140 138-143 1376 185 182-188 243 230-264 4/1
1.50 14:49 1:15 9:58 144 141-147 1435 185 182-186 257 239-280 1/4
1.63 16:00 1:12 9:33 146 144-147 1393 185 172-194 252 219-304 5/1
1.75 17:13 1:12 9:39 147 143-154 1419 182 142-198 262 215-354 2/2
1.88 18:28 1:16 10:05 152 146-157 1532 171 140-196 250 63-338 1/2
2.00 19:51 1:22 10:58 152 146-158 1666 165 132-200 213 57-372 1/2
2.13 21:18 1:27 11:36 146 142-151 1694 164 136-198 218 120-376 2/3
2.25 22:26 1:08 9:05 142 140-145 1291 183 138-202 280 135-393 4/2
2.38 23:33 1:07 8:59 140 139-142 1258 184 140-200 256 179-330 2/5
2.50 24:58 1:25 11:20 153 143-158 1735 172 136-200 237 60-409 2/2
2.63 26:06 1:08 9:00 158 151-160 1423 191 134-202 270 113-358 2/1
2.75 27:15 1:09 9:14 156 153-165 1441 181 138-202 255 72-414 1/2
2.88 28:43 1:28 11:44 160 143-166 1876 161 122-204 195 33-317 2/1
3.00 29:40 57 7:34 145 140-153 1097 199 182-202 322 89-375 1/2
3.13 31:04 1:25 11:16 154 150-158 1735 166 132-202 234 116-391 3/2
3.25 32:33 1:29 11:51 156 147-162 1848 172 124-200 216 94-313 4/3
3.38 33:47 1:14 9:55 165 151-169 1636 169 90-202 230 96-342 2/3
3.50 34:59 1:11 9:32 155 144-164 1477 176 132-204 248 127-335 1/1
3.63 36:23 1:24 11:09 149 145-153 1661 165 36-204 250 46-421 2/1
3.75 38:24 2:01 16:11 139 124-150 2249 137 90-198 136 50-294 4/0
3.88 40:20 1:56 15:25 125 121-132 1927 142 138-148 182 139-222 3/0
4.00 42:13 1:54 15:12 125 121-128 1899 144 140-148 189 165-221 0/4
4.13 44:10 1:56 15:30 116 106-125 1799 139 84-170 144 76-204 0/2
4.20 45:23 1:13 16:41 106 105-108 1768 137 132-140 136 125-149 0/1

Heart

144/169max
  • Show Beats/Mile

Elevation

Asc 44m, Range 19m, Flat prediction 45:22
Elevation Graph
No climbs of at least 10 metres detected.

Power

229W (421 max)
Power Graph
Power Bands

Cadence

170 (204 max) Stride Length: 87cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 65.2 187 3.2 29:35 9:12
Walk 34.7 138 1 15:45 16:02
Still 0.1 - - 3 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:14 8:58 43.90% More
800m 4:34 9:12 46.88% More
1km 5:54 9:30 47.28% More
Mile 9:43 9:43 48.79% More
5k 30:41 9:53 53.31% More

Predictions

Dist Time Per Mile WAVA
1M 9:55 9:55 47.84
5km 32:57 10:36 49.66
5M 54:35 10:55 48.53
10km 1:08:43 11:04 47.99
10M 1:53:47 11:23 47.81
Half 2:31:30 11:34 47.53
20M 3:57:14 11:52 46.85
Mara 5:15:51 12:03 46.14
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