Mon 5th Jun 2023 at 7:05pm by Steve Shaughnessy

Run > General
  • Time
    34:07
  • Miles
    4.44
  • Min/mi
    7:41
  • Pacing
    24%
  • WAVA
    71.86
  • Stride(cm)
    130
  • Cals
    478
  • Watts
    389
  • Cadence
    161
  • BPM
    145
  • %MHR
    84.8
  • B/mi
    1115
  • Asc(m)
    90
  • Hillscore
    9
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.64mi - 4:38(7:15/mi) 134/144bpm [972b/mi] 63cal 386/497W
2) 0.09mi - 52(9:04/mi) 145/146bpm [1315b/mi] 12cal 377/458W
3) 0.6mi - 4:32(7:33/mi) 144/148bpm [1088b/mi] 66cal 382/484W
4) 0.09mi - 48(8:59/mi) 142/143bpm [1275b/mi] 11cal 384/481W
5) 0.64mi - 4:39(7:16/mi) 152/161bpm [1105b/mi] 69cal 381/491W
6) 0.09mi - 47(8:30/mi) 160/161bpm [1360b/mi] 12cal 403/464W
7) 0.64mi - 4:36(7:08/mi) 147/159bpm [1049b/mi] 66cal 393/548W
8) 0.09mi - 49(8:34/mi) 158/160bpm [1353b/mi] 12cal 391/467W
9) 0.64mi - 4:34(7:05/mi) 155/165bpm [1098b/mi] 68cal 379/562W
10) 0.91mi - 7:54(8:43/mi) 139/160bpm [1211b/mi] 99cal 350/510W
4:38 52 4:32 48 4:39 47 4:36 49 4:34 7:54

Pace

24% 15% 15% 46%

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 6:29 117 108-127 759 170 164-178 406 367-491 1/4
0.25 1:42 54 7:10 132 127-136 947 164 160-168 397 380-414 1/1
0.38 2:39 56 7:29 136 136-138 1017 161 158-168 360 315-405 1/5
0.50 3:31 53 7:04 138 137-139 974 161 156-166 395 375-414 1/2
0.63 4:30 59 7:51 141 139-143 1107 161 158-164 416 383-497 8/1
0.75 6:02 1:31 +19 12:11 145 142-146 1766 156 150-166 369 257-485 4/8
0.88 6:55 53 7:06 145 142-146 1030 162 158-166 416 314-439 1/2
1.00 7:50 55 7:20 147 146-148 1077 160 156-168 376 299-405 1/5
1.13 8:44 54 7:14 144 138-147 1042 159 154-162 368 307-392 1/1
1.25 9:39 55 7:19 142 139-143 1038 160 158-164 391 384-400 3/1
1.38 10:47 1:08 9:06 142 140-143 1292 159 152-166 427 384-484 8/0
1.50 12:02 1:15 +26 10:00 144 142-148 1440 165 152-180 367 294-487 1/8
1.63 12:56 54 7:08 151 149-152 1078 163 160-166 402 385-421 2/1
1.75 13:53 57 7:39 151 150-153 1154 160 156-164 369 287-410 2/5
1.88 14:48 54 7:16 152 151-154 1104 161 156-166 368 355-382 1/1
2.00 15:43 55 7:21 153 151-154 1124 161 158-166 388 378-399 5/0
2.13 16:47 1:04 8:33 159 152-161 1360 159 152-170 440 375-491 7/6
2.25 18:31 1:44 +55 13:54 140 128-160 1946 169 154-184 388 281-548 1/4
2.38 19:24 53 7:03 144 139-146 1016 162 158-166 410 378-439 2/3
2.50 20:19 55 7:19 147 146-148 1075 161 158-166 368 289-424 2/4
2.63 21:11 52 6:58 149 147-150 1039 161 156-166 395 371-427 1/1
2.75 22:08 57 7:34 153 149-154 1159 161 158-166 397 373-415 9/0
2.88 23:10 1:02 8:17 158 154-160 1309 158 152-164 429 327-487 3/8
3.00 24:43 1:33 +45 12:24 143 139-156 1774 168 156-178 385 282-449 1/1
3.13 25:37 54 7:09 148 145-149 1058 161 158-166 409 388-445 1/4
3.25 26:33 56 7:26 154 149-159 1146 159 156-162 365 310-411 2/1
3.38 27:25 52 6:58 161 159-164 1122 160 154-164 393 377-424 4/1
3.50 28:23 58 7:43 164 163-165 1264 160 158-162 395 376-460 7/6
3.63 32:13 3:50 +2:55 30:40 154 109-165 4722 164 156-176 441 308-562 10/0
3.75 34:21 2:08 +55 17:08 129 108-140 2210 162 156-168 413 166-482 14/0
3.88 35:35 1:14 9:53 149 137-156 1472 160 156-162 431 387-482 8/0
4.00 36:38 1:03 8:26 156 155-156 1316 158 152-162 348 303-416 2/1
4.13 40:19 3:40 +2:36 29:21 129 100-157 3786 157 94-170 343 303-447 1/2
4.25 43:05 2:47 +1:45 22:14 124 100-139 2758 162 152-174 360 316-441 1/1
4.38 44:09 1:03 8:26 140 133-145 1180 158 152-162 335 314-357 2/2
4.44 44:42 33 8:15 145 144-145 1196 158 154-160 322 304-345 1/1

Heart

145/165max
  • Show Beats/Mile

Elevation

Asc 90m, Range 41m, Flat prediction 19:44
Elevation Graph
Biggest Climbs (m) Min/mi
35 3.0% 16:18
13 2.1% 7:41
13 2.1% 7:46
12 1.9% 9:55
11 4.4% 8:48
11 4.0% 8:33
See your biggest climbs

Power

389W (562 max)
Power Graph
Power Bands

Cadence

161 (184 max) Stride Length: 130cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 80.9 161 4.4 34:12 10:01
Walk 0.1 94 0 4 17:18
Still 0.3 - - 9 -
Pause 18.7 - - 10:17 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:40 6:43 56.20% More
800m 3:27 6:56 64.76% More
1km 4:24 7:04 66.30% More
Mile 7:50 7:50 63.24% More
5k 25:29 8:12 66.29% More

Predictions

Dist Time Per Mile WAVA
1M 7:01 7:01 70.57
5km 23:21 7:31 72.35
5M 38:42 7:44 71.56
10km 48:44 7:51 71.18
10M 1:20:45 8:05 71.26
Half 1:47:32 8:13 70.39
20M 2:48:29 8:25 71.19
Mara 3:44:23 8:34 71.28
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