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Sun 12th Mar 2023 at 8:45am by Sampson

Run > Race
  • Time
    4:14:37
  • Miles
    26.67
  • Min/mi
    9:33
  • Pacing
    79.2%
  • WAVA
    48.34
  • Stride(cm)
    105
  • Cals
    3002
  • Watts
    280
  • Cadence
    161
  • BPM
    171
  • %MHR
    87.7
  • B/mi
    1633
  • Asc(m)
    145
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 5:01(5:01/km) 100/115bpm [502b/km] 44cal 333/422W
2) 1km - 4:54(4:54/km) 119/124bpm [584b/km] 50cal 342/383W
3) 1km - 4:52(4:52/km) 124/128bpm [604b/km] 51cal 346/368W
4) 1km - 4:44(4:44/km) 130/143bpm [615b/km] 51cal 338/378W
5) 1km - 4:57(4:57/km) 134/142bpm [663b/km] 55cal 339/352W
6) 1km - 4:51(4:51/km) 139/147bpm [675b/km] 56cal 344/362W
7) 1km - 4:51(4:51/km) 144/147bpm [700b/km] 58cal 330/355W
8) 1km - 5:02(5:02/km) 144/146bpm [726b/km] 59cal 325/349W
9) 1km - 4:52(4:52/km) 158/185bpm [770b/km] 61cal 328/348W
10) 1km - 4:56(4:56/km) 183/187bpm [903b/km] 70cal 329/345W
11) 1km - 5:01(5:01/km) 182/186bpm [913b/km] 71cal 321/338W
12) 1km - 4:58(4:58/km) 181/186bpm [898b/km] 70cal 326/367W
13) 1km - 5:04(5:04/km) 182/185bpm [921b/km] 72cal 313/346W
14) 1km - 5:13(5:13/km) 180/183bpm [938b/km] 73cal 318/356W
15) 1km - 5:08(5:08/km) 181/184bpm [930b/km] 72cal 318/345W
16) 1km - 5:24(5:24/km) 181/187bpm [976b/km] 74cal 298/379W
17) 1km - 5:10(5:10/km) 181/184bpm [934b/km] 71cal 310/343W
18) 1km - 5:06(5:06/km) 183/184bpm [933b/km] 72cal 313/368W
19) 1km - 5:05(5:05/km) 184/188bpm [935b/km] 72cal 326/403W
20) 1km - 5:12(5:12/km) 185/190bpm [963b/km] 73cal 312/335W
21) 1km - 5:30(5:30/km) 184/187bpm [1011b/km] 76cal 315/349W
22) 1km - 5:35(5:35/km) 182/185bpm [1017b/km] 74cal 305/334W
23) 1km - 5:35(5:35/km) 183/189bpm [1022b/km] 77cal 309/350W
24) 1km - 5:27(5:27/km) 184/189bpm [1003b/km] 75cal 317/368W
25) 1km - 5:16(5:16/km) 187/193bpm [985b/km] 76cal 312/346W
26) 1km - 5:14(5:14/km) 191/194bpm [998b/km] 77cal 316/334W
27) 1km - 5:52(5:52/km) 182/186bpm [1068b/km] 78cal 281/385W
28) 1km - 5:53(5:53/km) 184/186bpm [1083b/km] 76cal 273/292W
29) 1km - 6:16(6:16/km) 183/187bpm [1146b/km] 81cal 258/277W
30) 1km - 6:27(6:27/km) 184/187bpm [1187b/km] 83cal 259/276W
31) 1km - 6:56(6:56/km) 179/186bpm [1243b/km] 84cal 238/296W
32) 1km - 5:43(5:43/km) 186/192bpm [1064b/km] 79cal 298/342W
33) 1km - 6:45(6:45/km) 181/190bpm [1222b/km] 85cal 252/319W
34) 1km - 7:09(7:09/km) 176/180bpm [1259b/km] 78cal 237/282W
35) 1km - 7:30(7:30/km) 173/177bpm [1298b/km] 71cal 221/237W
36) 1km - 7:40(7:40/km) 173/176bpm [1326b/km] 71cal 216/245W
37) 1km - 7:23(7:23/km) 175/181bpm [1292b/km] 79cal 224/294W
38) 1km - 7:47(7:47/km) 172/177bpm [1339b/km] 71cal 216/278W
39) 1km - 8:17(8:17/km) 171/177bpm [1415b/km] 68cal 196/248W
40) 1km - 8:11(8:11/km) 172/175bpm [1407b/km] 68cal 201/230W
41) 1km - 8:37(8:37/km) 171/176bpm [1472b/km] 68cal 199/238W
42) 1km - 8:12(8:12/km) 170/176bpm [1395b/km] 69cal 206/290W
43) 0.93km - 7:00(7:33/km) 172/175bpm [1298b/km] 63cal 220/319W
5:01 4:54 4:52 4:44 4:57 4:51 4:51 5:02 4:52 4:56 5:01 4:58 5:04 5:13 5:08 5:24 5:10 5:06 5:05 5:12 5:30 5:35 5:35 5:27 5:16 5:14 5:52 5:53 6:16 6:27 6:56 5:43 6:45 7:09 7:30 7:40 7:23 7:47 8:17 8:11 8:37 8:12 7:00
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

39% 14% 19% 23% 5%

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 8:00 8:00 8:00 107 42-124 856 163 150-168 335 69-422 18/5
2.00 15:52 7:52 7:52 124 118-128 976 164 158-170 345 319-383 11/8
3.00 23:38 7:46 7:46 133 123-143 1033 161 158-166 340 316-378 13/4
4.00 31:28 7:50 7:50 139 127-147 1089 161 158-168 339 320-362 10/8
5.00 39:29 8:00 8:00 145 141-147 1161 161 156-166 327 314-355 8/20
6.00 47:20 7:51 7:51 169 143-187 1327 160 154-164 330 304-348 6/23
7.00 55:21 8:01 8:01 182 177-186 1458 159 150-166 325 241-367 16/21
8.00 1:03:27 8:07 8:07 181 173-185 1468 160 154-172 316 293-346 20/18
9.00 1:11:49 8:22 8:22 180 178-183 1505 159 154-164 319 281-356 15/33
10.00 1:20:18 8:30 8:30 181 173-187 1537 160 152-174 303 214-379 15/19
11.00 1:28:36 8:17 8:17 182 179-184 1508 163 158-172 308 288-343 14/11
12.00 1:36:46 8:10 8:10 185 179-190 1511 162 158-172 327 289-403 20/9
13.00 1:45:24 8:38 8:38 184 181-187 1588 162 154-172 313 102-349 19/14
14.00 1:54:22 8:59 8:59 182 179-187 1634 161 154-170 309 279-350 10/20
15.00 2:03:16 8:54 8:54 184 179-189 1636 165 156-174 310 270-368 14/23
16.00 2:11:29 8:14 8:14 189 183-194 1555 164 154-178 317 279-346 10/15
17.00 2:20:55 9:26 9:26 184 177-194 1736 161 156-170 282 234-385 13/13
18.00 2:30:48 9:52 9:52 183 180-187 1807 161 152-174 264 245-292 11/9
19.00 2:41:34 10:46 10:46 182 170-187 1961 161 98-174 248 73-276 17/19
20.00 2:51:09 9:35 9:35 185 171-192 1774 161 152-172 287 225-342 10/14
21.00 3:02:34 11:24 11:24 178 171-188 2030 160 152-172 239 209-314 13/11
22.00 3:14:41 12:07 12:07 172 168-178 2084 160 152-176 220 189-282 13/12
23.00 3:26:42 12:01 12:01 175 161-181 2103 162 88-180 229 60-294 13/11
24.00 3:39:31 12:50 12:50 171 162-177 2194 157 104-174 208 38-278 12/8
25.00 3:52:43 13:12 13:12 172 165-175 2269 156 150-162 202 189-230 11/6
26.00 4:06:18 13:35 13:35 170 160-176 2309 158 118-180 203 94-290 21/7
26.67 4:14:37 8:19 12:22 172 169-176 2126 161 156-172 223 184-319 7/8

Heart

171/194max
  • Show Beats/Mile

Elevation

Asc 145m, Range 69m, Flat prediction 4:13:08
Elevation Graph
Biggest Climbs (m) Min/mi
14 2.0% 12:53
11 3.9% 9:35
See your biggest climbs

Power

280W (422 max)
Power Graph
Power Bands

Cadence

161 (180 max) Stride Length: 105cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.6 160 26.6 4:13:30 9:31
Walk 0.4 105 0.1 1:03 19:31
Still 0.0 - - 4 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:50 7:21 40.59% More
800m 3:45 7:32 45.10% More
1km 4:43 7:36 47.30% More
Mile 7:42 7:42 50.68% More
5k 24:15 7:48 53.80% More
5 miles 39:16 7:51 54.30% More
10k 48:57 7:53 54.43% More
10 miles 1:20:13 8:01 54.35% More
Half 1:46:17 8:07 54.47% More
20 miles 2:51:08 8:33 52.59% More
Mara 4:08:59 9:30 48.39% More

Predictions

Dist Time Per Mile WAVA
1M 7:50 7:50 49.83
5km 26:04 8:23 50.05
5M 43:10 8:38 49.39
10km 54:21 8:45 49.02
10M 1:30:01 9:00 48.43
Half 1:59:51 9:09 47.91
20M 3:07:40 9:23 47.96
Mara 4:09:52 9:32 48.22

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