Wed 8th Mar 2023 at 6:57pm by Alun

Run > Easy
  • rain
  • breezy
  • cold
  • Time
    37:29
  • Miles
    4.41
  • Min/mi
    8:30
  • Pacing
    94%
  • WAVA
    58.77
  • Stride(cm)
    127
  • Cals
    487
  • Watts
    358
  • Cadence
    149
  • BPM
    133
  • %MHR
    76.4
  • B/mi
    1130
  • Asc(m)
    100
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

Cold, wet and windy loops around the Knights Place estate, legs not really feeling it tonight.
Getting it done! ❄️🌧️🌬️🏃🏻

Split Summary
===
1) 0.62m - 5:17(8:29/m) 125/135bpm [1061b/mi] 68cal 399/527W
2) 0.62m - 5:15(8:28/m) 131/140bpm [1108b/mi] 69cal 365/422W
3) 0.62m - 5:18(8:32/m) 132/139bpm [1127b/mi] 70cal 363/490W
4) 0.62m - 5:21(8:37/m) 135/141bpm [1164b/mi] 70cal 339/405W
5) 0.62m - 5:12(8:22/m) 135/144bpm [1130b/mi] 66cal 331/489W
6) 0.62m - 5:13(8:24/m) 134/143bpm [1126b/mi] 67cal 352/570W
7) 0.62m - 5:20(8:35/m) 138/145bpm [1185b/mi] 70cal 352/505W
8) 0.06m - 32(9:15/m) 134/137bpm [1240b/mi] 7cal 396/533W
5:17 5:15 5:18 5:21 5:12 5:13 5:20 32
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

3% 25% 70% 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 1:06 1:06 8:44 112 93-119 979 149 94-154 394 37-527 11/0
0.25 2:08 1:02 8:20 125 120-130 1041 152 150-154 419 379-446 9/0
0.38 3:10 1:02 8:14 127 125-129 1046 153 152-154 388 364-418 5/1
0.50 4:13 1:03 8:24 130 128-132 1092 152 150-152 386 355-415 5/0
0.63 5:17 1:05 8:37 133 129-136 1147 152 150-154 409 384-442 9/0
0.75 6:23 1:06 8:45 137 135-139 1198 151 150-154 401 378-419 9/0
0.88 7:34 1:11 9:25 136 128-140 1280 149 140-152 363 81-422 6/1
1.00 8:33 1:00 7:57 126 122-130 1002 152 150-152 358 333-385 1/6
1.13 9:34 1:00 8:03 125 121-130 1007 152 148-154 351 316-377 1/4
1.25 10:35 1:01 8:08 130 127-132 1056 150 148-152 350 326-382 0/5
1.38 11:37 1:03 8:22 127 124-131 1062 150 148-154 385 329-490 5/3
1.50 12:40 1:03 8:23 136 132-139 1141 149 148-152 360 328-415 2/1
1.63 13:45 1:05 8:42 132 128-137 1148 149 148-152 356 320-423 3/2
1.75 14:49 1:03 8:27 133 130-135 1125 149 146-152 373 311-439 2/2
1.88 15:55 1:06 8:50 134 132-138 1184 147 144-152 346 315-377 4/0
2.00 17:02 1:07 8:55 136 134-137 1213 147 144-150 343 316-392 4/1
2.13 18:06 1:04 8:36 136 133-138 1169 147 144-148 350 324-382 4/1
2.25 19:07 1:01 8:08 134 128-138 1090 148 146-152 363 250-405 1/9
2.38 20:11 1:03 8:26 132 128-136 1114 148 146-148 304 246-354 1/4
2.50 21:19 1:08 9:08 139 135-141 1269 146 144-148 330 309-361 2/1
2.63 22:23 1:04 8:32 141 137-144 1204 147 146-148 362 309-436 5/2
2.75 23:26 1:03 8:21 131 126-137 1093 148 146-150 298 254-348 0/9
2.88 24:31 1:05 8:42 139 133-142 1210 147 146-150 351 289-489 4/3
3.00 25:32 1:01 8:07 134 128-140 1088 148 146-152 317 270-430 1/12
3.13 26:32 1:00 8:01 126 122-128 1010 150 148-152 333 294-380 0/9
3.25 27:42 1:10 9:19 134 127-141 1248 148 146-154 287 214-397 1/9
3.38 28:47 1:05 8:44 141 140-143 1231 145 142-148 246 215-318 0/14
3.50 29:49 1:02 8:14 135 128-141 1111 147 144-148 380 321-469 4/6
3.63 30:48 59 7:50 128 126-130 1002 149 148-150 484 425-570 9/1
3.75 31:47 59 7:52 132 130-135 1038 149 148-150 395 349-430 2/5
3.88 32:48 1:01 8:06 135 133-138 1093 149 148-152 391 349-405 1/4
4.00 33:50 1:03 8:23 139 138-140 1165 149 148-152 400 336-505 6/2
4.13 34:52 1:01 8:12 139 137-141 1139 149 148-152 363 312-459 4/5
4.25 36:01 1:09 9:14 141 133-145 1301 146 144-150 285 197-389 3/15
4.38 37:10 1:09 9:12 136 133-138 1251 146 144-150 318 217-481 6/7
4.41 37:28 18 9:21 132 131-134 1234 145 142-150 455 366-533 0/2

Heart

133/145max
  • Show Beats/Mile

Elevation

Asc 100m, Range 72m, Flat prediction 37:13
Elevation Graph
Biggest Climbs (m) Min/mi
53 3.8% 8:38
11 1.6% 8:39
See your biggest climbs

Power

358W (570 max)
Power Graph
Power Bands

Cadence

149 (154 max) Stride Length: 127cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 47.0 151 2.1 17:35 8:21
Walk 53.0 146 2.3 19:51 8:37
Still 0.1 - - 2 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:56 7:46 44.46% More
800m 3:57 7:56 51.67% More
1km 4:59 8:02 53.21% More
Mile 8:16 8:16 54.52% More
5k 26:07 8:24 58.76% More

Predictions

Dist Time Per Mile WAVA
1M 7:41 7:41 58.63
5km 25:47 8:18 59.50
5M 42:52 8:34 58.40
10km 54:03 8:42 57.90
10M 1:29:51 8:59 57.64
Half 1:59:53 9:09 56.75
20M 3:08:22 9:25 57.23
Mara 4:11:19 9:36 57.20
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