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Ian Williams aka Fetch
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Sun 7th Apr 2024 at 8:10am by Espen

Run > General
  • Time
    3:05:52
  • Miles
    26.40
  • Min/mi
    7:02
  • Pacing
    94.3%
  • WAVA
    71.67
  • Stride(cm)
    123
  • Cals
    2612
  • Watts
    384
  • Cadence
    186
  • BPM
    158
  • %MHR
    80.4
  • B/mi
    1115
  • Asc(m)
    160
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

1) 1km - 4:30(4:30/km) 146/153bpm [657b/km] 62cal 375/412W
2) 1km - 4:44(4:44/km) 146/152bpm [691b/km] 65cal 346/369W
3) 1km - 4:38(4:38/km) 145/150bpm [672b/km] 63cal 373/479W
4) 1km - 4:37(4:37/km) 143/151bpm [661b/km] 61cal 387/606W
5) 1km - 4:36(4:36/km) 149/160bpm [684b/km] 63cal 364/439W
6) 1km - 4:39(4:39/km) 145/155bpm [675b/km] 62cal 357/385W
7) 1km - 4:41(4:41/km) 144/149bpm [675b/km] 61cal 352/380W
8) 1km - 4:28(4:28/km) 148/155bpm [661b/km] 60cal 369/404W
9) 1km - 4:34(4:34/km) 151/157bpm [690b/km] 62cal 379/417W
10) 1km - 4:28(4:28/km) 157/164bpm [703b/km] 63cal 394/482W
11) 1km - 4:23(4:23/km) 153/159bpm [671b/km] 61cal 379/473W
12) 1km - 4:28(4:28/km) 154/159bpm [688b/km] 61cal 376/412W
13) 1km - 4:26(4:26/km) 153/158bpm [678b/km] 60cal 363/413W
14) 1km - 4:28(4:28/km) 151/157bpm [675b/km] 59cal 364/414W
15) 1km - 4:21(4:21/km) 155/158bpm [675b/km] 59cal 384/429W
16) 1km - 4:29(4:29/km) 157/165bpm [704b/km] 62cal 386/429W
17) 1km - 4:26(4:26/km) 155/160bpm [687b/km] 60cal 408/493W
18) 1km - 4:16(4:16/km) 158/161bpm [675b/km] 60cal 412/476W
19) 1km - 4:22(4:22/km) 155/157bpm [677b/km] 59cal 382/431W
20) 1km - 4:14(4:14/km) 156/159bpm [662b/km] 57cal 393/419W
21) 1km - 4:20(4:20/km) 159/165bpm [689b/km] 62cal 384/408W
22) 1km - 4:15(4:15/km) 160/167bpm [681b/km] 60cal 382/445W
23) 1km - 4:17(4:17/km) 158/163bpm [676b/km] 60cal 368/468W
24) 1km - 4:14(4:14/km) 159/162bpm [673b/km] 61cal 379/424W
25) 1km - 4:20(4:20/km) 162/166bpm [702b/km] 61cal 376/490W
26) 1km - 4:12(4:12/km) 162/166bpm [681b/km] 60cal 407/448W
27) 1km - 4:18(4:18/km) 163/165bpm [701b/km] 61cal 383/466W
28) 1km - 4:15(4:15/km) 163/165bpm [691b/km] 61cal 390/430W
29) 1km - 4:18(4:18/km) 163/165bpm [701b/km] 61cal 379/417W
30) 1km - 4:19(4:19/km) 164/168bpm [709b/km] 62cal 397/504W
31) 1km - 4:22(4:22/km) 166/168bpm [725b/km] 62cal 398/504W
32) 1km - 4:17(4:17/km) 165/171bpm [706b/km] 61cal 430/575W
33) 1km - 4:24(4:24/km) 166/168bpm [730b/km] 64cal 414/455W
34) 1km - 4:26(4:26/km) 163/166bpm [723b/km] 62cal 404/444W
35) 1km - 4:29(4:29/km) 164/167bpm [736b/km] 63cal 381/447W
36) 1km - 4:18(4:18/km) 166/172bpm [714b/km] 61cal 378/416W
37) 1km - 4:13(4:13/km) 173/174bpm [728b/km] 65cal 411/540W
38) 1km - 4:14(4:14/km) 170/172bpm [719b/km] 64cal 379/396W
39) 1km - 4:22(4:22/km) 169/171bpm [739b/km] 64cal 366/386W
40) 1km - 4:18(4:18/km) 170/172bpm [730b/km] 64cal 374/442W
41) 1km - 4:10(4:10/km) 173/175bpm [721b/km] 64cal 398/458W
42) 1km - 3:58(3:58/km) 174/175bpm [690b/km] 61cal 393/466W
43) 0.49km - 1:43(3:31/km) 177/181bpm [622b/km] 28cal 446/515W
4:30 4:44 4:38 4:37 4:36 4:39 4:41 4:28 4:34 4:28 4:23 4:28 4:26 4:28 4:21 4:29 4:26 4:16 4:22 4:14 4:20 4:15 4:17 4:14 4:20 4:12 4:18 4:15 4:18 4:19 4:22 4:17 4:24 4:26 4:29 4:18 4:13 4:14 4:22 4:18 4:10 3:58 1:43

Pace

15% 85%

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 7:26 7:26 +2 7:26 147 92-153 1092 177 102-182 365 54-412 3/14
2.00 14:58 7:33 7:33 145 139-150 1094 179 174-184 364 307-479 10/6
3.00 22:21 7:22 7:22 145 136-158 1069 181 174-190 378 324-606 8/9
4.00 29:49 7:28 7:28 146 141-160 1091 181 178-190 356 309-407 9/8
5.00 37:08 7:19 7:19 147 142-155 1077 181 178-186 362 329-404 9/11
6.00 44:30 7:22 7:22 154 146-164 1134 182 178-194 387 313-454 16/5
7.00 51:34 7:04 7:04 155 147-164 1094 183 176-194 380 322-482 13/18
8.00 58:42 7:08 7:08 153 149-158 1093 183 178-188 369 343-413 12/3
9.00 1:05:48 7:06 7:06 152 146-158 1080 182 176-188 367 342-414 4/11
10.00 1:12:58 7:09 7:09 156 150-165 1116 184 180-192 388 351-429 12/7
11.00 1:20:05 7:08 7:08 156 151-161 1112 185 182-190 407 356-493 16/7
12.00 1:26:57 6:52 6:52 156 153-160 1070 185 182-190 391 330-476 8/10
13.00 1:33:52 6:55 6:55 158 153-165 1092 186 182-196 390 331-419 3/14
14.00 1:40:41 6:49 6:49 159 152-167 1085 185 178-192 372 311-445 5/10
15.00 1:47:34 6:53 6:53 160 156-163 1101 187 184-190 382 335-468 8/18
16.00 1:54:25 6:51 6:51 162 158-166 1110 188 184-198 391 230-490 8/5
17.00 2:01:19 6:54 6:54 163 160-165 1124 189 186-194 385 352-466 9/10
18.00 2:08:13 6:54 6:54 163 160-165 1126 188 184-194 384 361-430 8/10
19.00 2:15:11 6:58 6:58 164 160-168 1143 189 182-196 396 308-504 14/17
20.00 2:22:08 6:57 6:57 166 162-171 1154 188 182-194 423 342-575 15/14
21.00 2:29:15 7:06 7:06 165 162-167 1173 189 184-192 407 361-455 11/8
22.00 2:36:26 7:11 7:11 164 161-167 1179 187 182-192 381 340-447 11/4
23.00 2:43:13 6:47 6:47 171 163-174 1160 192 186-196 401 353-540 16/9
24.00 2:50:07 6:54 6:54 170 166-172 1174 190 186-194 374 354-396 7/5
25.00 2:57:04 6:56 6:56 170 167-173 1180 191 186-196 377 330-447 13/7
26.00 3:03:32 6:28 6:28 174 171-175 1126 193 190-198 393 338-466 17/14
26.40 3:05:54 2:22 5:55 177 173-181 1048 199 192-206 436 371-515 2/11

Heart

158/181max
  • Show Beats/Mile

Elevation

Asc 160m, Range 42m, Flat prediction 3:05:36
Elevation Graph
Biggest Climbs (m) Min/mi
16 1.9% 7:20
11 1.7% 6:57
11 1.4% 7:21
See your biggest climbs

Power

384W (606 max)
Power Graph
Power Bands

Cadence

186 (206 max) Stride Length: 123cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 185 26.4 3:05:53 7:02
Walk 0.0 125 0 1 9:21

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:24 5:39 58.05% More
800m 2:58 5:58 64.17% More
1km 3:42 5:57 67.70% More
Mile 6:13 6:13 69.24% More
5k 20:44 6:40 69.35% More
5 miles 33:46 6:45 69.34% More
10k 42:28 6:50 68.79% More
10 miles 1:08:44 6:52 69.74% More
Half 1:29:58 6:52 70.86% More
20 miles 2:18:39 6:56 71.26% More
Mara 3:04:30 7:03 71.56% More

Predictions

Dist Time Per Mile WAVA
1M 5:47 5:47 74.42
5km 19:14 6:11 74.75
5M 31:51 6:22 73.51
10km 40:07 6:27 72.83
10M 1:06:25 6:39 72.17
Half 1:28:26 6:45 71.50
20M 2:18:29 6:55 71.35
Mara 3:04:22 7:02 71.61
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