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Sun 17th Mar 2024 at 10:05am by Changing You

Run > General
  • Time
    2:59:31
  • Miles
    20.04
  • Min/mi
    8:57
  • Pacing
    81.3%
  • WAVA
    69.26
  • Stride(cm)
    108
  • Cals
    2027
  • Watts
    286
  • Cadence
    166
  • BPM
    144
  • %MHR
    84.2
  • B/mi
    1289
  • Asc(m)
    38
  • Surface
    Road

Notes & Comments

1) 1mi - 8:21(8:21/mi) 132/139bpm [1103b/mi] 93cal 302/356W
2) 1mi - 8:32(8:32/mi) 140/144bpm [1196b/mi] 99cal 296/322W
3) 1mi - 8:37(8:37/mi) 143/147bpm [1232b/mi] 101cal 294/337W
4) 1mi - 8:38(8:38/mi) 144/147bpm [1243b/mi] 101cal 294/331W
5) 1mi - 8:43(8:43/mi) 146/150bpm [1274b/mi] 103cal 293/371W
6) 1mi - 8:47(8:47/mi) 145/148bpm [1273b/mi] 102cal 289/326W
7) 1mi - 8:51(8:51/mi) 143/147bpm [1266b/mi] 100cal 288/330W
8) 1mi - 8:49(8:49/mi) 144/158bpm [1270b/mi] 101cal 289/324W
9) 1mi - 8:48(8:48/mi) 144/146bpm [1266b/mi] 98cal 289/319W
10) 1mi - 10:38(10:38/mi) 138/147bpm [1468b/mi] 100cal 228/424W
11) 1mi - 8:38(8:38/mi) 146/150bpm [1260b/mi] 99cal 293/332W
12) 1mi - 8:49(8:49/mi) 146/149bpm [1288b/mi] 99cal 288/316W
13) 1mi - 8:55(8:55/mi) 146/149bpm [1301b/mi] 100cal 285/324W
14) 1mi - 8:59(8:59/mi) 146/148bpm [1311b/mi] 100cal 283/334W
15) 1mi - 9:10(9:10/mi) 146/149bpm [1338b/mi] 100cal 276/327W
16) 1mi - 9:14(9:14/mi) 146/150bpm [1349b/mi] 103cal 274/315W
17) 1mi - 9:16(9:16/mi) 145/150bpm [1343b/mi] 108cal 274/321W
18) 1mi - 9:02(9:02/mi) 144/150bpm [1300b/mi] 104cal 280/318W
19) 1mi - 9:11(9:11/mi) 147/153bpm [1350b/mi] 105cal 274/309W
20) 1mi - 9:13(9:13/mi) 147/151bpm [1355b/mi] 107cal 273/340W
21) 0.04mi - 20(8:15/mi) 145/146bpm [1196b/mi] 4cal 286/298W
8:21 8:32 8:37 8:38 8:43 8:47 8:51 8:49 8:48 10:38 8:38 8:49 8:55 8:59 9:10 9:14 9:16 9:02 9:11 9:13 20

Pace

31% 68%

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 8:21 8:21 8:21 132 70-139 1103 169 130-180 302 134-356 10/10
2.00 16:54 8:33 8:33 140 137-144 1196 166 160-172 297 273-322 8/10
3.00 25:31 8:37 8:37 143 140-147 1233 166 162-178 293 265-337 8/9
4.00 34:09 8:38 8:38 144 142-147 1243 165 162-172 294 267-331 8/8
5.00 42:53 8:44 8:44 146 142-150 1274 165 162-172 293 268-371 9/9
6.00 51:39 8:47 8:47 145 140-148 1273 165 160-176 289 261-326 11/11
7.00 1:00:31 8:51 8:51 143 139-147 1266 165 160-172 288 263-330 8/7
8.00 1:09:20 8:49 8:49 144 139-158 1270 166 162-176 289 246-324 9/8
9.00 1:18:07 8:47 8:47 144 139-146 1266 166 162-170 289 264-319 9/9
10.00 1:28:46 10:38 10:38 138 111-147 1469 167 114-178 293 69-424 8/8
11.00 1:37:24 8:38 8:38 146 138-150 1260 166 160-176 293 268-332 8/9
12.00 1:46:13 8:49 8:49 146 143-149 1287 166 162-172 288 260-316 7/7
13.00 1:55:07 8:55 8:55 146 141-149 1301 166 162-176 285 254-324 7/7
14.00 2:04:06 8:58 8:58 146 143-148 1310 166 162-174 283 255-334 7/8
15.00 2:13:16 9:10 9:10 146 143-149 1338 166 162-172 276 252-327 8/8
16.00 2:22:30 9:15 9:15 146 142-150 1350 166 162-176 274 242-315 7/7
17.00 2:31:46 9:15 9:15 145 120-150 1342 166 160-178 274 238-321 8/8
18.00 2:40:48 9:02 9:02 146 118-150 1319 167 162-174 280 247-318 7/7
19.00 2:49:58 9:11 9:11 147 141-153 1349 167 162-172 274 233-309 8/7
20.00 2:59:11 9:13 9:13 147 138-151 1354 168 162-176 273 215-340 7/8
20.04 2:59:31 20 8:29 145 143-146 1229 171 170-174 286 279-298 1/0

Heart

144/158max
  • Show Beats/Mile

Elevation

Asc 38m, Range 5m, Flat prediction 2:59:31
Elevation Graph
No climbs of at least 10 metres detected.

Power

286W (424 max)
Power Graph
Power Bands

Cadence

166 (180 max) Stride Length: 108cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.9 166 20 2:57:33 8:52
Walk 0.0 126 0 5 14:06
Still 1.1 - - 1:53 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:00 8:02 50.14% More
800m 4:07 8:17 56.94% More
1km 5:09 8:17 60.42% More
Mile 8:19 8:19 65.87% More
5k 26:27 8:31 66.71% More
5 miles 42:52 8:34 67.37% More
10k 53:36 8:37 67.41% More
10 miles 1:28:45 8:53 67.18% More
Half 1:56:00 8:51 68.59% More
20 miles 2:59:11 8:58 69.24% More

Predictions

Dist Time Per Mile WAVA
1M 7:29 7:29 73.27
5km 24:53 8:01 70.91
5M 41:13 8:15 70.07
10km 51:53 8:21 69.63
10M 1:25:55 8:36 69.40
Half 1:54:24 8:44 68.98
20M 2:59:08 8:57 69.26
Mara 3:58:30 9:06 69.77
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