Sun 18th Apr 2021 at 8:00am by Jonathan73

Run > General
  • Time
    3:54:46
  • Miles
    29.01
  • Min/mi
    8:06
  • Pacing
    80%
  • WAVA
    62.97
  • Stride(cm)
    117
  • Cals
    5683
  • Watts
    273
  • Cadence
    170
  • BPM
    176
  • %MHR
    102.7
  • B/mi
    1421
  • Asc(m)
    103
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:14(8:14/m) 105/110bpm 73cal 83/85rpm 283/309W 7.29/8.28mph
2) 1m - 8:09(8:09/m) 117/170bpm 88cal 84/86rpm 284/302W 7.37/7.7mph
3) 1m - 8:16(8:16/m) 162/174bpm 157cal 85/86rpm 279/300W 7.27/7.76mph
4) 1m - 8:15(8:15/m) 170/181bpm 179cal 84/86rpm 278/317W 7.28/7.76mph
5) 1m - 8:21(8:21/m) 182/203bpm 204cal 84/87rpm 278/295W 7.18/8.28mph
6) 1m - 8:14(8:14/m) 181/199bpm 200cal 85/87rpm 281/292W 7.29/7.81mph
7) 1m - 8:19(8:19/m) 176/190bpm 195cal 85/87rpm 284/313W 7.22/8.05mph
8) 1m - 8:14(8:14/m) 175/187bpm 187cal 85/87rpm 284/297W 7.29/8.05mph
9) 1m - 8:25(8:25/m) 179/198bpm 204cal 85/87rpm 282/305W 7.13/7.63mph
10) 1m - 5:19(5:19/m) 177/185bpm 128cal 86/90rpm 289/318W 11.3/13.42mph
11) 1m - 8:05(8:05/m) 181/193bpm 201cal 86/88rpm 280/320W 7.42/7.76mph
12) 1m - 8:12(8:12/m) 186/202bpm 211cal 85/89rpm 278/303W 7.31/8.01mph
13) 1m - 8:04(8:04/m) 184/204bpm 202cal 85/87rpm 274/288W 7.44/8.19mph
14) 1m - 7:57(7:57/m) 182/189bpm 203cal 86/88rpm 280/297W 7.54/7.87mph
15) 1m - 8:15(8:15/m) 182/191bpm 205cal 86/88rpm 281/304W 7.28/7.92mph
16) 1m - 8:16(8:16/m) 185/201bpm 210cal 86/88rpm 283/309W 7.26/8.23mph
17) 1m - 5:48(5:48/m) 184/202bpm 142cal 85/88rpm 280/366W 10.35/11.12mph
18) 1m - 8:15(8:15/m) 182/199bpm 206cal 86/88rpm 276/301W 7.27/9.24mph
19) 1m - 8:14(8:14/m) 186/201bpm 211cal 87/89rpm 279/307W 7.29/8.32mph
20) 1m - 5:58(5:58/m) 190/204bpm 148cal 86/88rpm 279/370W 10.05/10.92mph
21) 1m - 7:57(7:57/m) 184/203bpm 203cal 87/88rpm 274/289W 7.55/8.43mph
22) 1m - 8:21(8:21/m) 182/195bpm 207cal 85/88rpm 265/292W 7.18/7.9mph
23) 1m - 8:39(8:39/m) 183/195bpm 218cal 85/88rpm 262/288W 6.94/7.81mph
24) 1m - 8:48(8:48/m) 181/199bpm 218cal 83/88rpm 254/284W 6.82/7.45mph
25) 1m - 8:21(8:21/m) 182/195bpm 208cal 86/88rpm 263/288W 7.19/8.16mph
26) 1m - 9:32(9:32/m) 175/194bpm 210cal 81/88rpm 235/285W 6.29/7.65mph
27) 1m - 8:47(8:47/m) 180/193bpm 216cal 83/88rpm 250/290W 6.83/7.81mph
28) 1m - 8:45(8:45/m) 179/193bpm 207cal 84/89rpm 256/281W 6.86/7.47mph
29) 1m - 8:44(8:44/m) 183/200bpm 221cal 82/88rpm 249/301W 6.87/7.94mph
30) 0.01m - 3(9:07/m) 177/177bpm 221cal 87/87rpm 301/302W 6.53/7.81mph
8:14 8:09 8:16 8:15 8:21 8:14 8:19 8:14 8:25 5:19 8:05 8:12 8:04 7:57 8:15 8:16 5:48 8:15 8:14 5:58 7:57 8:21 8:39 8:48 8:21 9:32 8:47 8:45 8:44 3

Pace

2% 5% 43% 43% 2% 4%

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 8:14 8:14 8:14 105 96-110 864 166 162-170 284 251-310 109/39
2.00 16:23 8:09 8:09 117 110-170 953 168 166-172 284 266-303 46/41
3.00 24:38 8:16 8:16 162 154-174 1339 170 166-172 279 267-304 42/39
4.00 32:53 8:14 8:14 170 157-181 1401 168 164-172 278 247-319 42/40
5.00 41:14 8:21 8:21 181 168-203 1512 169 164-174 278 253-295 48/41
6.00 49:28 8:14 8:14 181 170-199 1490 170 164-174 281 264-293 47/42
7.00 57:47 8:19 8:19 176 168-190 1463 170 114-174 285 155-313 51/41
8.00 1:06:00 8:13 8:13 175 163-187 1439 170 168-174 284 269-298 53/41
9.00 1:14:25 8:25 8:25 179 166-198 1507 170 166-174 282 259-306 57/38
10.00 1:19:44 5:19 5:19 177 171-185 940 171 166-180 288 252-319 43/51
11.00 1:27:49 8:05 8:05 181 172-193 1463 172 170-176 280 266-328 46/48
12.00 1:36:01 8:12 8:12 186 173-202 1526 171 168-178 278 264-304 51/51
13.00 1:44:05 8:04 8:04 184 174-204 1484 171 166-174 274 256-288 44/61
14.00 1:52:02 7:58 7:58 182 174-189 1448 172 170-176 280 265-298 44/60
15.00 2:00:17 8:14 8:14 182 173-191 1500 172 164-176 281 216-305 50/43
16.00 2:08:33 8:16 8:16 185 173-201 1529 172 166-176 283 255-309 52/38
17.00 2:14:21 5:48 5:48 184 164-202 1067 171 162-176 280 231-367 47/41
18.00 2:22:36 8:15 8:15 182 174-199 1503 172 170-176 276 259-302 47/45
19.00 2:30:50 8:14 8:14 186 176-201 1531 174 168-176 279 260-308 55/46
20.00 2:36:48 5:58 5:58 190 173-204 1134 172 168-176 279 244-374 45/53
21.00 2:44:45 7:57 7:57 184 174-203 1462 174 168-176 274 248-290 37/48
22.00 2:53:06 8:21 8:21 182 168-195 1521 171 124-176 265 114-292 35/44
23.00 3:01:45 8:39 8:39 183 173-195 1582 170 104-176 263 114-289 41/46
24.00 3:10:33 8:48 8:48 181 168-199 1592 167 120-176 254 114-284 36/42
25.00 3:18:53 8:20 8:20 182 168-195 1518 172 120-176 264 114-289 40/44
26.00 3:28:26 9:32 9:32 175 140-194 1669 161 108-176 236 87-285 35/37
27.00 3:37:13 8:47 8:47 180 167-193 1582 167 118-176 249 116-291 38/41
28.00 3:45:58 8:45 8:45 179 162-193 1566 169 120-176 256 114-281 37/40
29.00 3:54:42 8:44 8:44 183 171-200 1600 165 116-176 249 111-303 35/40
29.01 3:54:45 3 7:07 177 176-177 1260 173 172-174 302 300-303 0/1

Heart

176/204max
  • Show Beats/Mile

Elevation

Asc 103m, Range 136m, Flat prediction 3:54:46
Elevation Graph
No climbs of at least 10 metres detected.

Power

273W (374 max)
Power Graph
Power Bands

Cadence

170 (180 max) Stride Length: 117cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.9 171 28.5 3:47:33 7:59
Walk 2.9 124 0.5 6:46 13:47
Still 0.2 - - 26 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:45 7:04 45.37% More
800m 3:50 7:44 48.32% More
1km 4:49 7:45 50.25% More
Mile 7:52 7:52 52.57% More
5k 24:59 8:02 56.24% More
5 miles 40:19 8:04 56.66% More
10k 50:25 8:07 56.54% More

Predictions

Dist Time Per Mile WAVA
1M 6:37 6:37 62.44
5km 21:59 7:05 63.91
5M 36:25 7:17 62.72
10km 45:51 7:23 62.17
10M 1:15:55 7:36 62.01
Half 1:41:04 7:43 61.14
20M 2:38:17 7:55 61.86
Mara 3:30:44 8:03 61.95
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