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Sat 6th Jan 2024 at 8:45am by paul0

Run > General
  • Time
    6:34:17
  • Miles
    43.06
  • Min/mi
    9:09
  • Pacing
    75.5%
  • WAVA
    57.49
  • Stride(cm)
    110
  • Cals
    5307
  • Watts
    313
  • Cadence
    159
  • BPM
    148
  • %MHR
    86.3
  • B/mi
    1351
  • Asc(m)
    419
  • Hillscore
    34
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.62mi - 5:05(8:10/mi) 129/141bpm [1055b/mi] 67cal 337/434W
2) 0.62mi - 4:56(7:56/mi) 146/157bpm [1159b/mi] 75cal 417/500W
3) 0.62mi - 6:07(9:50/mi) 155/162bpm [1525b/mi] 93cal 418/480W
4) 0.62mi - 5:11(8:20/mi) 154/158bpm [1283b/mi] 78cal 341/436W
5) 0.62mi - 4:58(7:59/mi) 155/163bpm [1238b/mi] 76cal 327/349W
6) 0.62mi - 4:51(7:48/mi) 154/162bpm [1201b/mi] 73cal 327/417W
7) 0.62mi - 5:01(8:04/mi) 153/157bpm [1233b/mi] 74cal 326/395W
8) 0.62mi - 5:28(8:48/mi) 157/163bpm [1381b/mi] 81cal 367/500W
9) 0.62mi - 4:47(7:41/mi) 155/159bpm [1192b/mi] 73cal 364/428W
10) 0.62mi - 4:34(7:21/mi) 152/157bpm [1117b/mi] 67cal 369/396W
11) 0.62mi - 4:25(7:06/mi) 152/155bpm [1078b/mi] 61cal 328/438W
12) 0.62mi - 5:28(8:48/mi) 157/167bpm [1383b/mi] 80cal 354/493W
13) 0.62mi - 4:44(7:37/mi) 153/157bpm [1165b/mi] 69cal 331/391W
14) 0.62mi - 4:44(7:37/mi) 155/157bpm [1182b/mi] 70cal 364/383W
15) 0.62mi - 4:59(8:00/mi) 154/157bpm [1233b/mi] 72cal 351/390W
16) 0.62mi - 5:05(8:11/mi) 157/161bpm [1284b/mi] 75cal 373/483W
17) 0.62mi - 5:28(8:47/mi) 157/165bpm [1380b/mi] 79cal 348/455W
18) 0.62mi - 5:18(8:33/mi) 160/169bpm [1367b/mi] 77cal 360/438W
19) 0.62mi - 5:07(8:14/mi) 154/160bpm [1269b/mi] 66cal 313/386W
20) 0.62mi - 5:04(8:10/mi) 156/160bpm [1273b/mi] 73cal 346/386W
21) 0.62mi - 5:46(9:16/mi) 162/171bpm [1502b/mi] 87cal 400/506W
22) 0.62mi - 4:48(7:43/mi) 153/157bpm [1180b/mi] 71cal 325/383W
23) 0.62mi - 5:19(8:34/mi) 156/163bpm [1335b/mi] 75cal 371/468W
24) 0.62mi - 5:08(8:15/mi) 154/158bpm [1270b/mi] 74cal 363/441W
25) 0.62mi - 4:55(7:55/mi) 149/153bpm [1179b/mi] 75cal 321/378W
26) 0.62mi - 5:35(8:59/mi) 153/165bpm [1373b/mi] 79cal 349/445W
27) 0.62mi - 5:01(8:04/mi) 152/156bpm [1226b/mi] 75cal 354/466W
28) 0.62mi - 4:51(7:48/mi) 151/156bpm [1178b/mi] 68cal 337/448W
29) 0.62mi - 5:01(8:04/mi) 145/149bpm [1169b/mi] 67cal 313/367W
30) 0.62mi - 5:09(8:17/mi) 146/149bpm [1209b/mi] 74cal 329/365W
31) 0.62mi - 5:08(8:16/mi) 147/149bpm [1215b/mi] 73cal 340/369W
32) 0.62mi - 7:14(11:38/mi) 145/157bpm [1687b/mi] 81cal 283/428W
33) 0.62mi - 5:19(8:33/mi) 144/150bpm [1231b/mi] 73cal 322/360W
34) 0.62mi - 5:39(9:06/mi) 137/144bpm [1247b/mi] 69cal 282/331W
35) 0.62mi - 5:26(8:45/mi) 144/147bpm [1260b/mi] 72cal 322/399W
36) 0.62mi - 5:31(8:53/mi) 142/147bpm [1262b/mi] 77cal 316/353W
37) 0.62mi - 5:35(8:58/mi) 142/147bpm [1274b/mi] 74cal 313/339W
38) 0.62mi - 5:33(8:57/mi) 141/144bpm [1261b/mi] 78cal 315/357W
39) 0.62mi - 7:15(11:41/mi) 122/142bpm [1425b/mi] 75cal 230/422W
40) 0.62mi - 7:07(11:27/mi) 126/139bpm [1442b/mi] 71cal 227/330W
41) 0.62mi - 6:13(10:00/mi) 134/144bpm [1340b/mi] 72cal 274/342W
42) 0.62mi - 5:42(9:10/mi) 141/149bpm [1293b/mi] 74cal 312/345W
43) 0.62mi - 5:27(8:46/mi) 141/148bpm [1236b/mi] 72cal 320/344W
44) 0.62mi - 5:27(8:46/mi) 142/145bpm [1244b/mi] 73cal 325/349W
45) 0.62mi - 5:30(8:51/mi) 141/144bpm [1248b/mi] 73cal 320/350W
46) 0.62mi - 6:07(9:51/mi) 134/142bpm [1320b/mi] 73cal 287/359W
47) 0.62mi - 5:56(9:34/mi) 137/145bpm [1310b/mi] 73cal 293/330W
48) 0.62mi - 6:10(9:56/mi) 137/154bpm [1361b/mi] 74cal 278/444W
49) 0.62mi - 8:28(13:38/mi) 125/162bpm [1703b/mi] 74cal 198/422W
50) 0.62mi - 5:32(8:54/mi) 149/158bpm [1327b/mi] 71cal 332/342W
51) 0.62mi - 7:39(12:18/mi) 147/172bpm [1809b/mi] 77cal 216/415W
52) 0.62mi - 6:06(9:49/mi) 176/186bpm [1727b/mi] 97cal 301/343W
53) 0.62mi - 7:27(12:00/mi) 144/184bpm [1728b/mi] 83cal 227/347W
54) 0.62mi - 5:38(9:04/mi) 139/148bpm [1261b/mi] 72cal 323/341W
55) 0.62mi - 6:09(9:54/mi) 130/143bpm [1287b/mi] 73cal 292/399W
56) 0.62mi - 6:35(10:36/mi) 133/150bpm [1411b/mi] 74cal 257/397W
57) 0.62mi - 5:44(9:14/mi) 129/139bpm [1192b/mi] 70cal 295/344W
58) 0.62mi - 6:05(9:47/mi) 134/139bpm [1310b/mi] 74cal 288/341W
59) 0.62mi - 6:37(10:40/mi) 125/137bpm [1332b/mi] 72cal 252/333W
60) 0.62mi - 5:43(9:13/mi) 131/138bpm [1206b/mi] 75cal 305/423W
61) 0.62mi - 6:45(10:53/mi) 127/140bpm [1381b/mi] 74cal 245/341W
62) 0.62mi - 6:03(9:44/mi) 139/178bpm [1352b/mi] 84cal 280/356W
63) 0.62mi - 6:01(9:41/mi) 179/191bpm [1734b/mi] 103cal 284/343W
64) 0.62mi - 6:04(9:47/mi) 179/189bpm [1750b/mi] 103cal 279/336W
65) 0.62mi - 6:44(10:51/mi) 172/190bpm [1865b/mi] 104cal 248/329W
66) 0.62mi - 6:06(9:50/mi) 170/180bpm [1671b/mi] 88cal 281/341W
67) 0.62mi - 6:51(11:02/mi) 168/179bpm [1853b/mi] 95cal 245/386W
68) 0.62mi - 6:14(10:02/mi) 174/183bpm [1744b/mi] 93cal 274/369W
69) 0.62mi - 5:23(8:40/mi) 167/181bpm [1447b/mi] 79cal 318/428W
70) 0.18mi - 1:12(6:36/mi) 149/153bpm [982b/mi] 21cal 457/532W
5:05 4:56 6:07 5:11 4:58 4:51 5:01 5:28 4:47 4:34 4:25 5:28 4:44 4:44 4:59 5:05 5:28 5:18 5:07 5:04 5:46 4:48 5:19 5:08 4:55 5:35 5:01 4:51 5:01 5:09 5:08 7:14 5:19 5:39 5:26 5:31 5:35 5:33 7:15 7:07 6:13 5:42 5:27 5:27 5:30 6:07 5:56 6:10 8:28 5:32 7:39

Pace

76% 8% 6% 7% 3%

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 17:19 17:19 8:40 145 61-162 1256 166 154-190 396 86-500 114/18
4.00 33:22 16:03 8:02 154 147-163 1236 168 148-182 339 113-417 3/77
6.00 49:22 16:00 8:00 155 143-163 1240 167 152-180 367 246-500 30/65
8.00 1:04:57 15:35 7:48 154 139-167 1200 168 162-186 347 194-493 30/61
10.00 1:20:48 15:50 7:55 155 145-161 1228 167 162-180 362 228-483 65/46
12.00 1:37:53 17:05 8:32 157 145-169 1341 168 158-182 343 144-455 60/74
14.00 1:54:52 16:59 8:29 157 143-171 1333 166 112-180 367 234-506 44/63
16.00 2:11:22 16:30 8:15 151 137-161 1246 166 158-174 344 250-445 40/64
18.00 2:27:30 16:08 8:04 150 136-165 1210 166 160-176 337 265-466 40/25
20.00 2:46:12 18:42 9:21 146 121-157 1365 158 108-168 313 100-428 14/45
22.00 3:03:47 17:35 8:48 142 129-150 1249 163 154-172 317 195-399 15/24
24.00 3:23:22 19:35 9:47 135 83-147 1321 156 116-176 285 38-422 16/19
26.00 3:43:36 20:15 10:07 133 104-149 1347 154 110-168 275 57-345 14/13
28.00 4:01:15 17:38 8:49 141 135-148 1243 163 156-168 320 271-350 15/14
30.00 4:22:22 21:07 10:34 136 105-162 1436 151 100-228 267 48-444 15/18
32.00 4:43:36 21:14 10:37 144 91-179 1529 150 100-166 271 1-415 17/17
34.00 5:04:31 20:55 10:28 145 86-186 1517 150 80-166 277 35-365 17/18
36.00 5:23:48 19:17 9:38 132 98-150 1272 156 110-166 295 39-399 11/11
38.00 5:44:29 20:42 10:21 127 98-140 1314 150 106-248 266 40-423 16/15
40.00 6:04:09 19:39 9:50 170 127-191 1671 153 106-170 284 39-356 14/14
42.00 6:25:08 20:59 10:30 169 148-180 1774 150 100-242 264 62-386 20/21
43.06 6:34:16 9:08 8:39 167 140-183 1444 161 114-242 330 60-532 11/14

Heart

148/191max
  • Show Beats/Mile

Elevation

Asc 419m, Range 211m, Flat prediction 6:32:42
Elevation Graph
Biggest Climbs (m) Min/mi
105 4.7% 8:52
51 5.4% 9:22
42 6.1% 10:23
34 1.7% 10:09
27 5.2% 9:40
25 2.7% 8:56
See your biggest climbs

Power

313W (532 max)
Power Graph
Power Bands

Cadence

159 (248 max) Stride Length: 110cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 89.1 164 40.8 5:51:19 8:37
Walk 10.6 116 2.3 41:58 18:16
Still 0.2 - - 59 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:36 6:26 47.80% More
800m 3:22 6:47 52.03% More
1km 4:16 6:52 54.19% More
Mile 7:05 7:05 56.29% More
5k 23:42 7:38 56.66% More
5 miles 38:47 7:45 56.25% More
10k 48:30 7:48 56.09% More
10 miles 1:20:25 8:03 55.38% More
Half 1:46:17 8:07 55.67% More
20 miles 2:46:11 8:19 55.08% More
Mara 3:45:25 8:36 54.19% More
50k 4:33:08 8:47 54.56% More
40 miles 6:04:09 9:06 56.81% More

Predictions

Dist Time Per Mile WAVA
1M 6:10 6:10 64.68
5km 21:36 6:57 62.16
5M 36:32 7:18 59.72
10km 46:27 7:29 58.56
10M 1:18:35 7:52 56.68
Half 1:45:54 8:05 55.42
20M 2:49:00 8:27 54.16
Mara 3:47:44 8:42 53.63
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