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Sat 15th Mar 2025 at 6:16am by Dougrattray

Run > General
  • Time
    33:56
  • Miles
    3.74
  • Min/mi
    9:04
  • Pacing
    97.1%
  • WAVA
    49.95
  • Stride(cm)
    110
  • Cals
    500
  • Watts
    458
  • Cadence
    161
  • BPM
    139
  • %MHR
    79.7
  • B/mi
    1265
  • Asc(m)
    4
  • Surface
    Road

Notes & Comments

1) 0.5km - 2:55(5:51/km) 116/130bpm [679b/km] 37cal 422/518W
2) 0.5km - 2:54(5:49/km) 130/136bpm [756b/km] 41cal 446/578W
3) 0.5km - 2:51(5:41/km) 134/139bpm [762b/km] 41cal 445/564W
4) 0.5km - 2:49(5:38/km) 136/138bpm [767b/km] 42cal 449/489W
5) 0.5km - 2:51(5:43/km) 138/141bpm [788b/km] 41cal 445/492W
6) 0.5km - 2:52(5:44/km) 141/144bpm [808b/km] 42cal 453/530W
7) 0.5km - 2:51(5:42/km) 142/146bpm [810b/km] 42cal 457/519W
8) 0.5km - 2:50(5:41/km) 145/148bpm [824b/km] 42cal 471/506W
9) 0.5km - 2:47(5:34/km) 145/148bpm [808b/km] 42cal 470/505W
10) 0.5km - 2:45(5:31/km) 147/150bpm [810b/km] 43cal 478/542W
11) 0.29km - 1:33(5:24/km) 151/153bpm [815b/km] 25cal 492/546W
12) 0.5km - 2:45(5:31/km) 150/152bpm [827b/km] 43cal 468/499W
13) 0.22km - 1:11(5:15/km) 154/156bpm [809b/km] 19cal 499/550W
2:55 2:54 2:51 2:49 2:51 2:52 2:51 2:50 2:47 2:45 1:33 2:45 1:11

Pace

23% 72% 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.
0.13 1:11 1:11 9:24 105 80-119 987 159 116-164 426 250-518 1/1
0.25 2:22 1:12 9:32 123 119-126 1173 161 158-162 415 229-453 1/1
0.38 3:32 1:10 9:17 127 125-130 1178 160 158-162 433 404-465 0/2
0.50 4:42 1:11 9:25 129 126-131 1214 161 158-168 446 396-494 2/1
0.63 5:52 1:10 9:18 133 130-136 1236 160 154-162 450 379-578 1/0
0.75 7:01 1:09 9:10 133 131-136 1218 160 160-162 424 393-451 0/2
0.88 8:09 1:08 9:03 134 132-138 1214 161 156-168 467 395-564 2/1
1.00 9:18 1:09 9:14 136 134-139 1255 160 160-162 444 423-473 1/2
1.13 10:25 1:08 9:00 136 134-138 1224 159 158-162 455 432-489 1/1
1.25 11:34 1:08 9:06 137 135-138 1247 160 158-162 444 407-468 1/2
1.38 12:43 1:10 9:18 138 136-141 1283 159 158-164 443 411-492 1/1
1.50 13:52 1:08 9:07 137 135-139 1250 161 158-166 448 421-478 1/2
1.63 15:00 1:08 9:07 140 135-142 1276 161 160-164 465 417-530 3/3
1.75 16:10 1:10 9:21 141 139-143 1318 161 160-162 438 406-481 1/2
1.88 17:18 1:08 9:07 142 140-144 1294 160 158-164 454 426-484 1/1
2.00 18:30 1:11 9:30 140 138-143 1330 160 158-162 441 284-500 1/1
2.13 19:37 1:07 8:55 142 140-144 1266 161 160-164 463 396-519 1/2
2.25 20:45 1:09 9:08 146 142-148 1334 160 160-162 479 456-500 2/1
2.38 21:53 1:08 9:02 145 144-147 1310 161 160-162 479 453-506 2/1
2.50 23:02 1:09 9:13 143 138-147 1319 160 158-164 461 415-505 0/1
2.63 24:09 1:07 8:57 144 142-145 1289 162 160-162 473 447-499 2/2
2.75 25:16 1:07 8:59 146 143-148 1311 161 160-164 462 405-492 2/2
2.88 26:24 1:08 9:02 146 145-148 1319 161 158-162 477 427-504 2/2
3.00 27:31 1:07 8:57 146 145-148 1306 161 160-164 467 429-499 1/2
3.13 28:36 1:04 8:36 148 146-152 1272 163 160-166 496 470-546 2/1
3.25 29:41 1:05 8:41 151 149-153 1311 162 160-166 493 450-528 1/2
3.38 30:49 1:08 9:02 150 148-152 1355 160 158-162 465 437-498 1/1
3.50 31:54 1:06 8:46 150 149-151 1314 161 160-162 471 432-499 1/1
3.63 33:01 1:06 8:50 151 150-154 1334 160 158-162 468 428-499 1/1
3.73 33:56 55 8:25 154 152-156 1297 163 160-164 512 468-550 2/2

Heart

139/156max
  • Show Beats/Mile

Elevation

Asc 4m, Range 7m, Flat prediction 33:56
Elevation Graph
No climbs of at least 10 metres detected.

Power

458W (578 max)
Power Graph
Power Bands

Cadence

161 (168 max) Stride Length: 110cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 160 3.7 33:53 9:05
Walk 0.1 129 0 3 15:54

Benchmarks

Distance Time Mins/mi WAVA Fastest
100m 31 8:20 34.16% More
200m 1:03 8:29 36.11% More
400m 2:08 8:36 37.32% More
800m 4:21 8:45 42.63% More
1km 5:26 8:44 44.92% More
Mile 8:48 8:48 47.64% More
5k 28:03 9:02 50.09% More

Predictions

Dist Time Per Mile WAVA
1M 8:23 8:23 50.00
5km 27:53 8:58 50.37
5M 46:10 9:14 49.50
10km 58:07 9:21 49.05
10M 1:36:15 9:38 48.56
Half 2:08:08 9:47 48.10
20M 3:20:40 10:02 47.97
Mara 4:27:10 10:12 48.12
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