Sat 7th Oct 2023 at 6:02am by damo_HAC

Run > Race
  • Not good
  • heavy rain
  • cold
  • Time
    8:06:29
  • Miles
    57.54
  • Min/mi
    8:27
  • Pacing
    70%
  • WAVA
    71.83
  • Stride(cm)
    114
  • Cals
    7580
  • Watts
    369
  • Cadence
    166
  • BPM
    167
  • %MHR
    93.6
  • B/mi
    1408
  • Asc(m)
    232
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 4:38(4:38/km) 137/154bpm [636b/km] 70cal 428/508W
2) 1km - 4:32(4:32/km) 158/165bpm [716b/km] 77cal 418/544W
3) 1km - 4:44(4:44/km) 159/170bpm [753b/km] 80cal 431/606W
4) 1km - 4:35(4:35/km) 163/169bpm [746b/km] 80cal 420/478W
5) 1km - 4:32(4:32/km) 165/169bpm [749b/km] 79cal 455/592W
6) 1km - 4:35(4:35/km) 170/172bpm [778b/km] 80cal 452/569W
7) 1km - 4:30(4:30/km) 168/175bpm [756b/km] 78cal 435/480W
8) 1km - 4:30(4:30/km) 166/170bpm [746b/km] 78cal 429/551W
9) 1km - 4:36(4:36/km) 165/169bpm [759b/km] 79cal 414/436W
10) 1km - 4:42(4:42/km) 160/162bpm [752b/km] 78cal 405/419W
11) 1km - 4:32(4:32/km) 167/170bpm [758b/km] 78cal 418/450W
12) 1km - 4:28(4:28/km) 172/179bpm [768b/km] 78cal 422/436W
13) 1km - 4:30(4:30/km) 167/171bpm [753b/km] 77cal 419/454W
14) 1km - 4:37(4:37/km) 169/171bpm [781b/km] 78cal 405/449W
15) 1km - 4:31(4:31/km) 164/169bpm [741b/km] 75cal 421/464W
16) 1km - 4:30(4:30/km) 174/179bpm [784b/km] 79cal 411/456W
17) 1km - 4:30(4:30/km) 174/179bpm [783b/km] 80cal 421/454W
18) 1km - 4:31(4:31/km) 170/176bpm [767b/km] 77cal 422/453W
19) 1km - 4:38(4:38/km) 174/177bpm [807b/km] 81cal 425/501W
20) 1km - 4:29(4:29/km) 169/174bpm [757b/km] 76cal 420/460W
21) 1km - 4:32(4:32/km) 167/175bpm [756b/km] 75cal 423/448W
22) 1km - 4:31(4:31/km) 163/168bpm [738b/km] 73cal 411/440W
23) 1km - 4:31(4:31/km) 159/166bpm [719b/km] 72cal 412/450W
24) 1km - 4:28(4:28/km) 159/162bpm [710b/km] 71cal 425/486W
25) 1km - 4:30(4:30/km) 166/170bpm [748b/km] 75cal 435/484W
26) 1km - 4:27(4:27/km) 168/176bpm [747b/km] 74cal 421/443W
27) 1km - 4:31(4:31/km) 163/172bpm [737b/km] 74cal 412/436W
28) 1km - 4:32(4:32/km) 173/177bpm [784b/km] 79cal 420/441W
29) 1km - 5:23(5:23/km) 155/177bpm [833b/km] 79cal 349/455W
30) 1km - 4:30(4:30/km) 152/154bpm [684b/km] 75cal 420/441W
31) 1km - 4:29(4:29/km) 152/155bpm [681b/km] 75cal 422/447W
32) 1km - 4:32(4:32/km) 153/156bpm [693b/km] 75cal 415/448W
33) 1km - 4:31(4:31/km) 154/158bpm [694b/km] 75cal 413/438W
34) 1km - 4:35(4:35/km) 155/161bpm [710b/km] 76cal 414/453W
35) 1km - 4:26(4:26/km) 161/169bpm [714b/km] 71cal 415/439W
36) 1km - 4:34(4:34/km) 162/172bpm [741b/km] 74cal 405/425W
37) 1km - 4:30(4:30/km) 170/175bpm [766b/km] 77cal 421/433W
38) 1km - 4:34(4:34/km) 171/174bpm [780b/km] 78cal 421/438W
39) 1km - 4:33(4:33/km) 178/180bpm [811b/km] 81cal 419/436W
40) 1km - 4:36(4:36/km) 173/184bpm [796b/km] 79cal 413/432W
41) 1km - 4:41(4:41/km) 179/186bpm [837b/km] 83cal 407/457W
42) 1km - 5:52(5:52/km) 174/181bpm [1020b/km] 99cal 367/498W
43) 1km - 4:39(4:39/km) 177/186bpm [824b/km] 82cal 414/465W
44) 1km - 4:36(4:36/km) 177/184bpm [815b/km] 81cal 411/424W
45) 1km - 5:08(5:08/km) 167/171bpm [857b/km] 79cal 380/437W
46) 1km - 4:05(4:05/km) 161/167bpm [657b/km] 62cal 369/424W
47) 1km - 4:41(4:41/km) 168/171bpm [788b/km] 77cal 407/432W
48) 1km - 4:40(4:40/km) 168/170bpm [785b/km] 75cal 402/427W
49) 1km - 4:48(4:48/km) 170/173bpm [816b/km] 78cal 398/421W
50) 1km - 4:43(4:43/km) 169/172bpm [797b/km] 76cal 409/468W
51) 1km - 4:48(4:48/km) 169/173bpm [812b/km] 78cal 397/449W
52) 1km - 4:46(4:46/km) 172/176bpm [820b/km] 78cal 398/432W
53) 1km - 4:54(4:54/km) 168/175bpm [823b/km] 76cal 384/421W
54) 1km - 5:06(5:06/km) 166/172bpm [847b/km] 74cal 366/391W
55) 1km - 5:09(5:09/km) 164/169bpm [845b/km] 75cal 366/399W
56) 1km - 5:51(5:51/km) 169/181bpm [989b/km] 82cal 326/472W
57) 1km - 5:23(5:23/km) 180/184bpm [968b/km] 96cal 358/415W
58) 1km - 5:22(5:22/km) 179/184bpm [960b/km] 95cal 346/363W
59) 1km - 5:26(5:26/km) 181/184bpm [984b/km] 103cal 350/381W
60) 1km - 7:39(7:39/km) 166/184bpm [1270b/km] 99cal 248/418W
61) 1km - 5:28(5:28/km) 180/188bpm [983b/km] 97cal 353/380W
62) 1km - 5:30(5:30/km) 181/186bpm [995b/km] 100cal 346/365W
63) 1km - 5:31(5:31/km) 174/182bpm [959b/km] 89cal 341/368W
64) 1km - 5:38(5:38/km) 178/182bpm [1002b/km] 97cal 340/365W
65) 1km - 5:49(5:49/km) 176/184bpm [1024b/km] 95cal 325/359W
66) 1km - 5:47(5:47/km) 177/183bpm [1025b/km] 99cal 325/359W
67) 1km - 6:11(6:11/km) 165/180bpm [1019b/km] 78cal 299/319W
68) 1km - 5:58(5:58/km) 165/168bpm [985b/km] 74cal 314/336W
69) 1km - 6:06(6:06/km) 165/171bpm [1008b/km] 78cal 307/350W
70) 1km - 6:20(6:20/km) 147/153bpm [931b/km] 79cal 293/335W
71) 1km - 6:29(6:29/km) 145/152bpm [941b/km] 79cal 286/336W
72) 1km - 6:06(6:06/km) 165/174bpm [1006b/km] 79cal 306/328W
73) 1km - 6:49(6:49/km) 162/174bpm [1105b/km] 78cal 266/339W
74) 1km - 6:20(6:20/km) 155/166bpm [981b/km] 76cal 289/323W
75) 1km - 6:25(6:25/km) 158/167bpm [1015b/km] 78cal 300/337W
76) 1km - 6:22(6:22/km) 168/176bpm [1069b/km] 83cal 302/328W
77) 1km - 7:07(7:07/km) 169/179bpm [1201b/km] 93cal 266/310W
78) 1km - 6:49(6:49/km) 162/171bpm [1106b/km] 77cal 273/316W
79) 1km - 6:21(6:21/km) 167/174bpm [1062b/km] 81cal 302/333W
80) 1km - 6:28(6:28/km) 168/172bpm [1086b/km] 87cal 301/333W
81) 1km - 9:57(9:57/km) 150/183bpm [1493b/km] 92cal 188/392W
82) 1km - 5:53(5:53/km) 177/184bpm [1041b/km] 100cal 339/371W
83) 1km - 5:56(5:56/km) 174/179bpm [1032b/km] 95cal 313/345W
84) 1km - 5:49(5:49/km) 173/178bpm [1007b/km] 91cal 333/364W
85) 1km - 5:47(5:47/km) 181/183bpm [1047b/km] 109cal 343/381W
86) 1km - 6:03(6:03/km) 181/184bpm [1094b/km] 116cal 324/367W
87) 1km - 5:57(5:57/km) 172/178bpm [1023b/km] 90cal 315/351W
88) 1km - 5:46(5:46/km) 175/181bpm [1009b/km] 92cal 341/379W
89) 1km - 5:45(5:45/km) 177/183bpm [1018b/km] 98cal 340/373W
90) 1km - 5:45(5:45/km) 171/186bpm [983b/km] 84cal 338/364W
91) 1km - 6:21(6:21/km) 155/168bpm [984b/km] 77cal 289/360W
92) 1km - 5:44(5:44/km) 147/153bpm [843b/km] 78cal 332/366W
93) 0.6km - 3:29(5:46/km) 144/150bpm [830b/km] 47cal 330/378W
4:38 4:32 4:44 4:35 4:32 4:35 4:30 4:30 4:36 4:42 4:32 4:28 4:30 4:37 4:31 4:30 4:30 4:31 4:38 4:29 4:32 4:31 4:31 4:28 4:30 4:27 4:31 4:32 5:23 4:30 4:29 4:32 4:31 4:35 4:26 4:34 4:30 4:34 4:33 4:36 4:41 5:52 4:39 4:36 5:08 4:05 4:41 4:40 4:48 4:43 4:48

Pace

35% 24% 40%

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.
2.00 14:55 14:55 7:28 153 64-170 1142 164 146-172 430 291-606 52/31
4.00 29:39 14:44 7:22 167 153-175 1230 167 156-172 444 318-592 55/28
6.00 44:15 14:36 7:18 164 157-170 1197 168 156-174 420 354-551 19/17
8.00 58:51 14:36 7:18 168 158-179 1226 168 162-176 418 382-454 18/21
10.00 1:13:29 14:37 7:19 169 160-179 1236 168 162-174 412 353-464 24/21
12.00 1:28:07 14:39 7:19 172 167-179 1260 168 156-174 425 240-501 24/28
14.00 1:42:39 14:32 7:16 164 153-175 1191 169 166-174 416 377-460 27/25
16.00 1:57:02 14:23 7:11 163 155-175 1172 169 166-176 427 385-486 25/26
18.00 2:12:27 15:26 7:43 164 129-177 1265 170 154-174 419 135-455 30/30
20.00 2:26:59 14:31 7:16 153 149-158 1111 170 166-176 419 395-448 16/27
22.00 2:41:32 14:33 7:17 157 152-169 1143 169 166-174 413 380-453 20/16
24.00 2:56:07 14:35 7:17 171 160-179 1247 169 166-174 418 362-438 55/21
26.00 3:12:15 16:09 8:04 176 164-186 1421 164 116-174 397 89-498 20/20
28.00 3:27:44 15:29 7:44 173 162-186 1339 169 164-174 400 294-465 24/22
30.00 3:42:08 14:25 7:12 166 152-172 1196 169 160-176 397 317-432 18/18
32.00 3:57:31 15:23 7:41 169 165-173 1299 170 162-176 399 363-468 27/32
34.00 4:13:33 16:02 8:01 168 161-176 1347 168 160-174 377 328-432 27/23
36.00 4:31:17 17:44 8:52 175 155-184 1551 167 106-226 346 116-472 26/27
38.00 4:51:01 19:44 9:52 175 133-188 1727 168 102-172 349 106-418 21/19
40.00 5:09:03 18:02 9:01 177 168-186 1596 169 162-172 338 292-368 18/16
42.00 5:28:08 19:05 9:32 171 156-184 1632 166 162-172 317 277-359 17/18
44.00 5:48:22 20:14 10:07 154 126-171 1558 162 108-172 297 89-350 13/15
46.00 6:08:56 20:34 10:17 160 143-174 1645 164 104-172 294 7-339 20/22
48.00 6:30:39 21:43 10:52 164 138-179 1781 159 90-168 283 26-337 23/17
50.00 6:51:13 20:34 10:17 166 159-174 1707 163 152-170 302 266-335 25/26
52.00 7:14:04 22:51 11:25 166 113-184 1896 162 92-168 316 9-392 17/19
54.00 7:33:03 18:59 9:30 178 166-184 1690 166 158-170 333 299-381 21/22
56.00 7:51:40 18:38 9:19 174 162-186 1621 166 162-170 339 310-379 27/43
57.54 8:06:29 14:49 9:37 149 130-166 1432 164 128-170 326 20-378 16/25

Heart

167/188max
  • Show Beats/Mile

Elevation

Asc 232m, Range 77m, Flat prediction 8:07:40
Elevation Graph
Biggest Climbs (m) Min/mi
39 1.5% 8:18
25 1.8% 7:29
12 5.6% 8:07
See your biggest climbs

Power

369W (606 max)
Power Graph
Power Bands

Cadence

166 (226 max) Stride Length: 114cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.3 167 57.2 7:53:17 8:17
Walk 1.5 112 0.4 7:06 18:47
Still 1.3 - - 6:06 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:41 6:48 47.51% More
800m 3:28 6:58 54.07% More
1km 4:22 7:01 55.97% More
Mile 7:08 7:08 58.39% More
5k 22:24 7:12 63.23% More
5 miles 36:07 7:13 63.76% More
10k 44:56 7:14 63.96% More
10 miles 1:12:38 7:16 65.36% More
Half 1:35:20 7:17 65.85% More
20 miles 2:26:25 7:19 67.43% More
Mara 3:13:39 7:23 67.98% More

Predictions

Dist Time Per Mile WAVA
1M 6:38 6:38 62.75
5km 22:03 7:06 64.21
5M 36:31 7:18 63.06
10km 45:58 7:24 62.52
10M 1:16:07 7:37 62.37
Half 1:41:21 7:44 61.47
20M 2:38:42 7:56 62.21
Mara 3:31:18 8:04 62.30
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