Tue 21st Mar 2023 at 6:57pm by RunRuss

Run > General

  • Time
    34:32
  • Miles
    4.23
  • Min/mi
    8:10
  • Pacing
    0%
  • WAVA
    57.18
  • Stride(cm)
    113
  • Cals
    496
  • Watts
    387
  • Cadence
    175
  • BPM
    143
  • %MHR
    79.3
  • B/mi
    1165
  • Asc(m)
    50
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 8:07(8:07/km) 106/128bpm [861b/km] 72cal 213/453W
2) 0.79km - 4:11(5:16/km) 132/148bpm [695b/km] 57cal 328/667W
3) 0.11km - 33(4:55/km) 131/141bpm [644b/km] 7cal 422/653W
4) 0.09km - 20(3:30/km) 147/152bpm [514b/km] 5cal 438/483W
5) 0.12km - 37(5:09/km) 156/158bpm [804b/km] 11cal 383/505W
6) 0.12km - 26(3:39/km) 159/163bpm [579b/km] 8cal 481/589W
7) 0.1km - 29(4:53/km) 163/165bpm [795b/km] 8cal 481/655W
8) 0.1km - 20(3:19/km) 161/162bpm [534b/km] 6cal 444/483W
9) 0.1km - 33(5:17/km) 163/164bpm [861b/km] 9cal 383/488W
10) 0.12km - 25(3:33/km) 162/163bpm [575b/km] 8cal 473/574W
11) 0.12km - 40(5:25/km) 167/169bpm [905b/km] 11cal 420/584W
12) 0.09km - 18(3:23/km) 164/167bpm [556b/km] 5cal 429/542W
13) 0.11km - 37(5:28/km) 159/160bpm [870b/km] 10cal 370/530W
14) 0.32km - 1:17(3:58/km) 159/162bpm [631b/km] 22cal 471/591W
15) 0.1km - 35(5:41/km) 162/164bpm [920b/km] 9cal 363/510W
16) 0.32km - 1:20(4:09/km) 162/163bpm [673b/km] 23cal 445/557W
17) 0.08km - 27(5:33/km) 159/160bpm [882b/km] 8cal 382/484W
18) 0.26km - 1:04(4:02/km) 161/166bpm [649b/km] 19cal 491/600W
19) 0.13km - 44(5:40/km) 126/165bpm [715b/km] 7cal 285/450W
20) 0.35km - 1:14(3:33/km) 152/158bpm [541b/km] 21cal 494/605W
21) 0.09km - 33(6:01/km) 159/161bpm [958b/km] 9cal 340/522W
22) 0.35km - 1:17(3:43/km) 163/166bpm [605b/km] 22cal 509/608W
23) 0.1km - 33(5:45/km) 162/167bpm [931b/km] 9cal 343/512W
24) 0.34km - 1:20(3:52/km) 163/167bpm [630b/km] 23cal 488/649W
25) 0.1km - 32(5:28/km) 167/169bpm [913b/km] 9cal 388/505W
26) 0.34km - 1:20(3:55/km) 167/170bpm [654b/km] 24cal 476/561W
27) 0.1km - 34(5:35/km) 171/173bpm [954b/km] 10cal 399/490W
28) 0.35km - 1:19(3:48/km) 167/173bpm [634b/km] 23cal 492/631W
29) 0.49km - 2:47(5:37/km) 148/175bpm [831b/km] 41cal 335/500W
8:07 4:11 33 20 37 26 29 20 33 25 40 18 37 1:17 35 1:20 27 1:04 44 1:14 33 1:17 33 1:20 32 1:20 34 1:19 2:47

Pace

21% 2% 7% 13% 13% 44%

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 1:47 1:47 +44 14:18 97 77-117 1387 171 102-184 353 54-453 2/2
0.25 3:33 1:45 +28 14:03 121 111-128 1701 166 114-182 316 97-399 3/5
0.38 9:03 5:31 +3:57 44:06 98 75-113 4322 166 144-176 253 137-320 3/5
0.50 11:37 2:33 20:27 104 95-114 2127 162 142-174 217 57-281 2/2
0.63 13:21 1:44 13:50 114 95-127 1577 175 106-214 227 160-269 1/2
0.75 14:40 1:20 10:38 124 120-130 1318 170 158-188 256 76-499 2/2
0.88 15:40 1:00 7:57 134 131-144 1065 172 164-188 375 149-531 2/2
1.00 16:46 1:06 8:46 145 143-147 1272 171 158-188 345 255-497 4/4
1.13 24:26 7:40 +6:54 1:01:18 122 91-148 7479 190 164-208 497 327-667 3/3
1.25 25:16 50 6:42 140 126-152 937 177 160-192 414 331-503 2/2
1.38 26:10 55 7:18 157 153-161 1145 178 166-190 404 336-537 1/1
1.50 27:01 50 6:42 162 161-165 1085 175 158-190 476 401-655 4/1
1.63 27:54 54 7:08 163 161-164 1163 180 170-192 403 320-536 5/7
1.75 28:51 57 7:33 166 162-169 1252 172 154-192 429 315-584 4/2
1.88 29:47 56 7:27 159 156-164 1186 177 168-190 392 323-542 2/5
2.00 30:37 51 6:45 159 156-161 1073 178 162-188 502 428-591 5/4
2.13 31:33 56 7:29 162 161-164 1212 175 162-188 388 316-510 2/3
2.25 32:25 52 6:56 162 161-163 1123 178 164-188 463 330-557 6/5
2.38 33:20 54 7:16 161 158-163 1169 176 166-184 399 334-484 4/4
2.50 34:09 49 6:34 160 156-165 1049 180 160-196 501 360-600 6/5
2.63 40:45 6:36 +5:39 52:46 136 99-166 7177 174 166-186 354 294-483 3/3
2.75 41:33 48 6:25 152 143-158 974 188 180-194 516 328-605 3/4
2.88 42:26 53 7:05 156 151-161 1105 178 166-186 416 278-538 4/2
3.00 43:14 48 6:25 160 158-164 1028 181 170-192 481 297-608 3/4
3.13 44:02 47 6:19 166 164-167 1050 182 166-188 479 312-588 5/4
3.25 44:58 56 7:30 160 158-164 1200 180 168-194 402 296-552 2/4
3.38 45:41 44 5:49 165 163-167 960 180 172-186 513 426-649 5/4
3.50 46:38 56 7:31 165 162-169 1239 178 166-194 406 334-512 3/4
3.63 47:26 48 6:25 169 165-170 1083 181 170-188 498 440-561 6/5
3.75 48:22 56 7:32 170 164-173 1280 177 166-194 413 352-490 4/3
3.88 49:10 48 6:21 166 164-169 1053 181 172-192 529 475-631 4/9
4.00 1:00:03 10:53 +10:00 1:27:03 168 96-175 14624 175 164-188 385 290-500 2/1
4.13 1:01:14 1:12 9:33 134 96-148 1281 176 166-184 393 311-453 6/1
4.23 1:02:34 1:20 +19 12:16 149 144-156 1827 168 110-182 343 119-405 3/1

Heart

143/175max
  • Show Beats/Mile

Elevation

Asc 50m, Range 9m, Flat prediction 34:32
Elevation Graph
No climbs of at least 10 metres detected.

Power

387W (667 max)
Power Graph
Power Bands

Cadence

175 (214 max) Stride Length: 113cm Run: 99% Walk: 1%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:31 6:06 53.70% More
800m 3:08 6:18 60.89% More
1km 4:05 6:35 60.72% More
Mile 6:37 6:37 63.88% More
5k 34:12 11:01 42.04% More

Predictions

Dist Time Per Mile WAVA
1M 7:29 7:29 56.48
5km 24:54 8:01 57.75
5M 41:14 8:15 56.76
10km 51:55 8:21 56.28
10M 1:25:58 8:36 56.16
Half 1:54:27 8:44 55.37
20M 2:59:14 8:58 56.03
Mara 3:58:38 9:06 56.11
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