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Tue 19th Sep 2023 at 8:34pm by Ian the Morris Dancer

Run > General
  • Time
    45:32
  • Miles
    5.23
  • Min/mi
    8:42
  • Pacing
    78%
  • WAVA
    56.16
  • Stride(cm)
    105
  • Cals
    562
  • Watts
    290
  • Cadence
    176
  • BPM
    146
  • %MHR
    85.8
  • B/mi
    1270
  • Asc(m)
    104
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.25km - 1:28(5:52/km) 107/133bpm [627b/km] 11cal 269/411W
2) 0.25km - 1:17(5:08/km) 120/136bpm [616b/km] 13cal 327/393W
3) 0.25km - 1:18(5:10/km) 138/141bpm [713b/km] 16cal 289/339W
4) 0.25km - 1:22(5:28/km) 140/142bpm [766b/km] 17cal 295/334W
5) 0.25km - 1:20(5:19/km) 140/143bpm [745b/km] 16cal 285/330W
6) 0.25km - 1:17(5:09/km) 140/143bpm [720b/km] 16cal 266/312W
7) 0.25km - 1:20(5:20/km) 133/137bpm [709b/km] 15cal 273/310W
8) 0.25km - 1:21(5:23/km) 142/146bpm [764b/km] 16cal 293/344W
9) 0.25km - 1:18(5:12/km) 146/147bpm [760b/km] 17cal 305/365W
10) 0.25km - 1:16(5:03/km) 146/147bpm [737b/km] 16cal 312/340W
11) 0.25km - 1:21(5:26/km) 144/146bpm [781b/km] 17cal 312/330W
12) 0.25km - 1:20(5:19/km) 147/150bpm [781b/km] 17cal 289/309W
13) 0.25km - 1:21(5:24/km) 149/150bpm [804b/km] 17cal 284/327W
14) 0.25km - 1:19(5:17/km) 150/151bpm [792b/km] 17cal 298/332W
15) 0.25km - 1:19(5:18/km) 149/150bpm [789b/km] 17cal 293/318W
16) 0.25km - 1:17(5:07/km) 146/149bpm [746b/km] 16cal 302/332W
17) 0.25km - 1:21(5:26/km) 148/150bpm [804b/km] 17cal 277/295W
18) 0.25km - 1:20(5:21/km) 150/150bpm [803b/km] 17cal 270/290W
19) 0.25km - 1:22(5:28/km) 149/150bpm [815b/km] 17cal 270/294W
20) 0.25km - 1:21(5:24/km) 149/151bpm [805b/km] 17cal 271/296W
21) 0.25km - 1:21(5:25/km) 150/151bpm [814b/km] 17cal 266/296W
22) 0.25km - 1:21(5:26/km) 150/154bpm [814b/km] 17cal 288/325W
23) 0.25km - 1:22(5:28/km) 152/153bpm [830b/km] 18cal 281/302W
24) 0.25km - 1:27(5:50/km) 155/158bpm [903b/km] 19cal 323/399W
25) 0.25km - 1:23(5:33/km) 155/157bpm [860b/km] 18cal 289/329W
26) 0.25km - 1:20(5:22/km) 152/154bpm [815b/km] 17cal 282/326W
27) 0.25km - 1:19(5:15/km) 151/153bpm [792b/km] 17cal 280/332W
28) 0.25km - 1:22(5:29/km) 151/153bpm [827b/km] 17cal 267/318W
29) 0.25km - 1:23(5:33/km) 150/153bpm [833b/km] 17cal 280/330W
30) 0.25km - 1:22(5:30/km) 151/152bpm [830b/km] 17cal 275/321W
31) 0.25km - 1:25(5:42/km) 148/149bpm [842b/km] 17cal 283/323W
32) 0.25km - 1:26(5:43/km) 151/153bpm [864b/km] 18cal 297/364W
33) 0.25km - 1:23(5:32/km) 157/160bpm [869b/km] 18cal 334/391W
34) 0.17km - 57(5:29/km) 159/161bpm [872b/km] 13cal 340/382W
1:28 1:17 1:18 1:22 1:20 1:17 1:20 1:21 1:18 1:16 1:21 1:20 1:21 1:19 1:19 1:17 1:21 1:20 1:22 1:21 1:21 1:21 1:22 1:27 1:23 1:20 1:19 1:22 1:23 1:22 1:25 1:26 1:23 57

Pace

1% 30% 69%

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.
0.25 3:21 3:21 +1:08 13:25 109 65-133 1462 171 124-180 298 141-411 8/6
0.50 5:26 2:05 8:18 138 132-142 1146 178 174-180 296 252-339 5/12
0.75 7:37 2:11 8:45 140 138-143 1225 175 166-178 286 243-330 2/8
1.00 9:43 2:06 8:26 138 133-143 1163 175 172-178 272 215-312 2/21
1.25 11:52 2:09 8:35 139 131-146 1193 176 172-180 286 238-344 3/9
1.50 13:57 2:05 8:18 146 144-147 1212 178 170-186 305 261-365 3/10
1.75 16:05 2:08 8:34 145 142-146 1242 174 172-176 313 282-340 2/4
2.00 18:15 2:09 8:38 148 144-150 1277 177 174-178 282 257-304 5/1
2.25 20:22 2:07 8:30 149 147-151 1266 177 176-180 298 272-332 3/3
2.50 22:27 2:05 8:21 148 144-150 1235 176 172-180 296 266-332 5/8
2.75 24:38 2:11 8:44 149 146-150 1302 177 174-180 275 253-295 3/5
3.00 26:49 2:11 8:43 149 146-150 1299 176 174-180 267 256-294 5/5
3.25 29:00 2:11 8:42 150 148-151 1306 177 174-180 269 245-296 6/5
3.50 31:11 2:11 8:46 151 146-154 1323 176 172-178 282 261-325 7/2
3.75 33:31 2:19 9:18 155 147-158 1441 176 168-180 313 254-399 16/0
4.00 35:41 2:10 8:40 153 151-157 1327 174 170-178 287 254-329 5/5
4.25 37:47 2:07 8:27 151 147-153 1276 180 174-186 269 226-332 7/10
4.50 40:02 2:14 8:58 150 147-153 1344 176 172-180 279 231-330 9/5
4.75 42:17 2:15 9:01 150 146-152 1351 175 172-178 277 244-321 6/2
5.00 44:33 2:16 9:05 150 144-155 1363 176 172-180 298 264-364 9/0
5.23 46:39 2:06 8:57 158 156-161 1415 173 164-180 339 287-391 16/0

Heart

146/161max
  • Show Beats/Mile

Elevation

Asc 104m, Range 51m, Flat prediction 45:05
Elevation Graph
Biggest Climbs (m) Min/mi
29 3.0% 9:01
24 2.2% 8:55
See your biggest climbs

Power

290W (411 max)
Power Graph
Power Bands

Cadence

176 (186 max) Stride Length: 105cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.5 175 5.2 45:30 8:42
Walk 2.5 124 0 1:09 7:20:39

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:02 8:11 41.38% More
800m 4:10 8:22 47.75% More
1km 5:14 8:26 49.94% More
Mile 8:27 8:27 53.35% More
5k 26:31 8:32 56.42% More
5 miles 43:21 8:40 56.30% More

Predictions

Dist Time Per Mile WAVA
1M 7:53 7:53 57.14
5km 26:13 8:26 57.08
5M 43:25 8:41 56.22
10km 54:40 8:48 55.76
10M 1:30:31 9:03 55.31
Half 2:00:31 9:12 54.83
20M 3:08:43 9:26 54.78
Mara 4:11:15 9:35 55.02
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