Sun 26th Mar 2023 at 8:25am by gillian142

Run > General

  • Time
    4:08:54
  • Miles
    21.01
  • Min/mi
    11:51
  • Pacing
    40%
  • WAVA
    48.83
  • Stride(cm)
    89
  • Cals
    2505
  • Watts
    269
  • Cadence
    153
  • BPM
    140
  • %MHR
    81.7
  • B/mi
    1656
  • Asc(m)
    53
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1mi - 11:29(11:29/mi) 132/139bpm [1516b/mi] 125cal 276/307W
2) 1mi - 11:19(11:19/mi) 139/142bpm [1573b/mi] 127cal 280/319W
3) 1mi - 11:21(11:21/mi) 142/145bpm [1611b/mi] 127cal 279/305W
4) 1mi - 11:33(11:33/mi) 143/146bpm [1652b/mi] 121cal 266/338W
5) 1mi - 11:34(11:34/mi) 141/146bpm [1632b/mi] 125cal 278/338W
6) 1mi - 11:42(11:42/mi) 139/146bpm [1627b/mi] 121cal 272/396W
7) 1mi - 11:46(11:46/mi) 140/144bpm [1646b/mi] 120cal 275/341W
8) 1mi - 11:52(11:52/mi) 140/144bpm [1660b/mi] 120cal 268/302W
9) 1mi - 11:58(11:58/mi) 140/144bpm [1675b/mi] 119cal 262/349W
10) 1mi - 11:47(11:47/mi) 140/146bpm [1649b/mi] 120cal 263/346W
11) 1mi - 11:35(11:35/mi) 142/145bpm [1645b/mi] 119cal 274/337W
12) 1mi - 11:40(11:40/mi) 140/144bpm [1632b/mi] 109cal 257/289W
13) 1mi - 12:13(12:13/mi) 142/146bpm [1734b/mi] 120cal 247/305W
14) 1mi - 11:59(11:59/mi) 141/145bpm [1690b/mi] 120cal 266/322W
15) 1mi - 11:45(11:45/mi) 140/144bpm [1645b/mi] 113cal 264/313W
16) 1mi - 11:54(11:54/mi) 142/145bpm [1689b/mi] 120cal 272/344W
17) 1mi - 12:07(12:07/mi) 139/145bpm [1685b/mi] 115cal 259/332W
18) 1mi - 12:10(12:10/mi) 140/145bpm [1704b/mi] 120cal 266/337W
19) 1mi - 12:21(12:21/mi) 138/149bpm [1704b/mi] 116cal 253/306W
20) 1mi - 12:12(12:12/mi) 138/141bpm [1683b/mi] 117cal 260/324W
21) 1mi - 12:30(12:30/mi) 136/142bpm [1699b/mi] 110cal 251/336W
22) 0.01mi - 9(17:56/mi) 137/137bpm [2457b/mi] 1cal 242/253W
11:29 11:19 11:21 11:33 11:34 11:42 11:46 11:52 11:58 11:47 11:35 11:40 12:13 11:59 11:45 11:54 12:07 12:10 12:21 12:12 12:30 9

Pace

18% 59% 23% 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.
1.00 11:28 11:28 11:28 132 97-139 1513 155 120-232 276 113-307 10/10
2.00 22:47 11:19 11:19 139 134-142 1573 153 150-162 280 256-319 8/14
3.00 34:38 11:51 +30 11:51 142 133-145 1682 152 148-158 281 225-305 9/12
4.00 46:11 11:33 11:33 143 141-146 1652 152 148-156 267 205-338 9/8
5.00 59:47 13:36 +2:02 13:36 141 117-146 1917 152 100-158 279 2-338 12/15
6.00 1:13:02 13:15 +1:32 13:15 139 122-146 1842 153 92-250 279 7-396 22/20
7.00 1:26:54 13:52 +2:06 13:52 140 114-144 1942 153 110-160 278 4-341 15/21
8.00 1:39:56 13:02 +1:10 13:02 140 124-144 1824 153 96-160 269 70-302 12/16
9.00 1:52:30 12:34 +36 12:34 140 114-144 1760 151 100-160 265 7-349 14/19
10.00 2:09:16 16:46 +4:59 16:46 140 114-146 2346 152 120-240 269 146-346 17/18
11.00 2:20:51 11:35 11:35 142 133-145 1645 154 152-160 274 220-337 9/13
12.00 2:39:48 18:56 +7:18 18:56 140 116-144 2652 154 106-160 261 104-289 8/12
13.00 2:52:34 12:46 +33 12:46 142 130-146 1814 150 112-236 252 11-305 14/13
14.00 3:06:04 13:30 +1:31 13:30 141 123-145 1903 153 102-158 271 76-322 10/14
15.00 3:21:27 15:24 +3:38 15:24 140 119-144 2155 154 110-240 268 2-313 19/24
16.00 3:35:06 13:39 +1:45 13:39 142 121-145 1938 154 92-158 273 75-344 12/15
17.00 3:50:08 15:02 +2:54 15:02 139 118-145 2090 152 104-166 264 65-332 18/21
18.00 4:06:55 16:47 +4:36 16:47 140 107-145 2349 154 94-160 267 73-337 18/20
19.00 4:20:11 13:16 +56 13:16 138 120-149 1832 151 108-160 256 132-306 13/19
20.00 4:33:31 13:19 +1:07 13:19 138 125-141 1838 153 122-160 266 157-324 15/19
21.00 4:48:56 15:25 +2:55 15:25 136 115-142 2097 152 106-158 256 84-336 15/19
21.01 4:49:05 9 20:15 137 137-137 2775 150 150-152 242 222-253 0/0

Heart

140/149max
  • Show Beats/Mile

Elevation

Asc 53m, Range 64m, Flat prediction 4:08:54
Elevation Graph
No climbs of at least 10 metres detected.

Power

269W (396 max)
Power Graph
Power Bands

Cadence

153 (250 max) Stride Length: 89cm Run: 97.2% Walk: 2.8%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:42 10:50 36.33% More
800m 5:33 11:09 38.65% More
1km 6:57 11:12 40.18% More
Mile 11:17 11:17 42.26% More
5k 35:43 11:30 46.66% More
5 miles 59:45 11:57 45.53% More
10k 1:17:38 12:30 43.88% More
10 miles 2:09:07 12:55 43.49% More
Half 2:53:47 13:16 42.49% More
20 miles 4:33:29 13:40 42.21% More

Predictions

Dist Time Per Mile WAVA
1M 9:52 9:52 48.34
5km 32:49 10:34 50.79
5M 54:21 10:52 50.06
10km 1:08:25 11:01 49.79
10M 1:53:18 11:20 49.56
Half 2:30:51 11:31 48.62
20M 3:56:14 11:49 48.86
Mara 5:14:31 12:00 48.62
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