Mon 30th Jan 2023 at 7:05pm by Steve Shaughnessy

Run > General

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Time
21:05
Miles
3.05
Min/mi
6:55
Pacing
16%
WAVA
78.45
Stride(cm)
138
Cals
284
Watts
407
Cadence
168
BPM
131
%MHR
76.6
B/mi
905
Asc(m)
19
Surface
Road

Notes & Comments

Split Summary
===
1) 0.51m - 3:31(6:53/m) 114/123bpm [785b/mi] 48cal 390/516W
2) 0.51m - 3:33(6:58/m) 123/153bpm [856b/mi] 46cal 391/501W
3) 0.51m - 3:31(6:56/m) 131/157bpm [907b/mi] 44cal 395/511W
4) 0.5m - 3:31(6:59/m) 123/139bpm [858b/mi] 47cal 392/499W
5) 0.51m - 3:30(6:56/m) 146/164bpm [1013b/mi] 51cal 394/485W
6) 0.51m - 3:29(6:51/m) 149/166bpm [1021b/mi] 48cal 402/523W

3:31 3:33 3:31 3:31 3:30 3:29

Pace

10%

12%

76%

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	49	49	6:32	101 91-113	659	177 172-180	457 433-516	2/2
0.25	1:42	53	7:07	116 112-119	826	167 164-174	409 393-436	2/1
0.38	2:35	53	7:03	118 115-121	831	165 162-168	385 375-396	2/3
0.50	3:27	52	6:55	119 117-123	823	166 162-172	389 379-401	3/2
0.63	6:15	2:48 +2:02	22:24	94 71-120	2106	178 172-186	465 398-501	3/4
0.75	7:10	55	7:18	113 103-118	825	168 164-174	414 397-454	3/2
0.88	8:05	56	7:25	131 118-146	971	164 162-168	378 372-398	3/3
1.00	8:58	52	6:59	148 146-153	1033	166 162-172	375 365-403	2/1
1.13	11:30	2:32 +1:45	20:15	103 86-151	2085	178 170-186	460 396-511	2/4
1.25	12:23	54	7:10	118 98-144	846	168 166-174	412 386-458	2/2
1.38	13:17	54	7:11	147 142-150	1056	164 162-166	392 384-409	2/2
1.50	14:12	55	7:16	150 147-155	1091	164 160-168	382 356-406	3/2
1.63	16:44	2:32 +1:44	20:17	111 92-157	2251	175 156-184	450 393-499	2/3
1.75	17:37	54	7:09	119 105-135	850	168 164-176	415 382-466	3/2
1.88	18:32	54	7:14	135 130-139	976	164 162-166	384 377-402	1/3
2.00	19:25	53	7:06	133 132-135	943	164 162-168	377 367-393	4/3
2.13	21:35	2:10 +1:23	17:24	124 108-136	2157	176 168-180	445 384-485	4/5
2.25	22:30	54	7:16	141 130-151	1024	168 162-174	416 397-457	5/3
2.38	23:24	54	7:15	152 148-155	1103	163 160-166	389 381-401	3/2
2.50	24:17	52	6:58	157 153-162	1095	164 160-170	383 377-390	1/3
2.63	26:46	2:29 +1:44	19:55	133 102-164	2649	176 166-184	449 276-523	3/2
2.75	27:41	55	7:17	148 132-154	1079	168 164-176	421 395-473	3/4
2.88	28:33	53	7:03	156 153-158	1100	164 160-168	397 390-404	4/1
3.00	29:27	53	7:08	160 158-165	1141	162 160-166	386 376-397	2/5
3.05	29:44	17	6:15	162 159-166	1012	175 168-178	401 386-441	1/0

Heart

131/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 19m, Range 5m, Flat prediction 21:05

Elevation Graph

No climbs of at least 10 metres detected.

Power

407W (523 max)

Power Graph

Power Bands

Cadence

168 (186 max) Stride Length: 138cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	77.3	167	3	21:02	9:44
Walk	0.0	0	0	0	NAN:00:00
Still	0.2	-	-	4	-
Pause	22.5	-	-	8:38	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:39	6:38	56.93%	More
800m	3:23	6:48	66.17%	More
1km	5:39	9:05	51.57%	More
Mile	8:19	8:19	59.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:27	6:27	76.78
5km	21:30	6:55	78.58
5M	35:37	7:07	77.76
10km	44:52	7:13	77.31
10M	1:14:20	7:26	77.41
Half	1:38:59	7:33	76.47
20M	2:35:05	7:45	77.35
Mara	3:26:33	7:53	77.44

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