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Sun 3rd Nov 2024 at 12:35pm by grant mac

Run > General
  • Time
    3:34:46
  • Miles
    21.65
  • Min/mi
    9:55
  • Pacing
    48%
  • WAVA
    48.83
  • Stride(cm)
    93
  • Cals
    2564
  • Watts
    292
  • Cadence
    174
  • BPM
    133
  • %MHR
    73.7
  • B/mi
    1315
  • Asc(m)
    1005
  • Hillscore
    90
  • Surface
    Road

Notes & Comments

1) 1km - 5:12(5:12/km) 130/142bpm [675b/km] 70cal 324/414W
2) 1km - 5:15(5:15/km) 131/144bpm [687b/km] 72cal 338/476W
3) 1km - 6:08(6:08/km) 142/152bpm [870b/km] 86cal 354/450W
4) 1km - 6:11(6:11/km) 145/154bpm [897b/km] 87cal 354/432W
5) 1km - 5:29(5:29/km) 135/145bpm [740b/km] 69cal 317/444W
6) 1km - 5:27(5:27/km) 130/141bpm [708b/km] 66cal 295/369W
7) 1km - 5:22(5:22/km) 128/146bpm [686b/km] 66cal 290/411W
8) 1km - 6:05(6:05/km) 136/144bpm [827b/km] 75cal 319/399W
9) 1km - 6:00(6:00/km) 135/148bpm [810b/km] 77cal 331/434W
10) 1km - 6:07(6:07/km) 135/148bpm [826b/km] 78cal 321/440W
11) 1km - 6:53(6:53/km) 143/147bpm [985b/km] 92cal 351/387W
12) 1km - 6:48(6:48/km) 140/153bpm [953b/km] 87cal 302/403W
13) 1km - 7:50(7:50/km) 131/144bpm [1027b/km] 79cal 228/374W
14) 1km - 6:34(6:34/km) 121/135bpm [795b/km] 57cal 174/292W
15) 1km - 6:43(6:43/km) 126/148bpm [847b/km] 70cal 233/419W
16) 1km - 6:04(6:04/km) 134/149bpm [813b/km] 77cal 284/434W
17) 1km - 6:19(6:19/km) 126/145bpm [796b/km] 68cal 240/370W
18) 1km - 5:19(5:19/km) 122/131bpm [649b/km] 61cal 243/306W
19) 1km - 6:06(6:06/km) 123/135bpm [750b/km] 67cal 252/364W
20) 1km - 9:26(9:26/km) 131/144bpm [1236b/km] 95cal 231/335W
21) 1km - 5:02(5:02/km) 125/140bpm [629b/km] 57cal 270/373W
22) 1km - 5:47(5:47/km) 130/136bpm [753b/km] 67cal 279/336W
23) 1km - 7:11(7:11/km) 144/149bpm [1034b/km] 96cal 358/444W
24) 1km - 6:11(6:11/km) 140/151bpm [865b/km] 77cal 297/374W
25) 1km - 6:26(6:26/km) 147/153bpm [945b/km] 90cal 363/419W
26) 1km - 6:56(6:56/km) 144/148bpm [999b/km] 89cal 336/382W
27) 1km - 6:44(6:44/km) 138/144bpm [929b/km] 74cal 310/388W
28) 1km - 5:48(5:48/km) 123/136bpm [714b/km] 56cal 229/326W
29) 1km - 6:47(6:47/km) 134/145bpm [909b/km] 76cal 291/381W
30) 1km - 5:25(5:25/km) 128/142bpm [693b/km] 64cal 278/401W
31) 1km - 4:56(4:56/km) 126/135bpm [621b/km] 59cal 245/330W
32) 1km - 5:25(5:25/km) 124/142bpm [672b/km] 63cal 244/393W
33) 1km - 5:37(5:37/km) 126/142bpm [708b/km] 67cal 265/418W
34) 1km - 5:58(5:58/km) 127/138bpm [758b/km] 69cal 270/369W
35) 0.84km - 5:14(6:13/km) 127/136bpm [789b/km] 61cal 261/360W
5:12 5:15 6:08 6:11 5:29 5:27 5:22 6:05 6:00 6:07 6:53 6:48 7:50 6:34 6:43 6:04 6:19 5:19 6:06 9:26 5:02 5:47 7:11 6:11 6:26 6:56 6:44 5:48 6:47 5:25 4:56 5:25 5:37 5:58 5:14

Pace

100%

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 8:11 8:11 8:11 129 117-142 1056 181 92-192 321 224-476 39/41
2.00 18:03 9:52 9:52 142 124-154 1402 178 170-188 361 258-457 102/7
3.00 27:12 9:09 9:09 139 123-151 1271 179 174-194 333 233-444 49/37
4.00 36:09 8:56 8:56 134 120-146 1198 179 128-190 303 224-411 36/64
5.00 45:20 9:12 9:12 131 114-144 1205 178 174-186 302 228-399 63/11
6.00 55:16 9:55 9:55 137 123-148 1359 176 170-186 336 245-440 70/18
7.00 1:05:50 10:35 10:35 139 122-147 1470 174 154-186 323 195-387 86/16
8.00 1:18:02 12:11 12:11 136 122-153 1658 156 86-184 271 120-403 61/58
9.00 1:28:39 10:38 +1 10:38 122 110-136 1297 169 112-188 203 38-304 16/128
10.00 1:38:40 10:00 10:00 132 104-149 1321 173 106-192 276 58-434 37/71
11.00 1:48:11 9:31 9:31 124 108-145 1180 176 122-190 239 62-370 15/117
12.00 2:03:11 15:00 +5:06 15:00 122 95-135 1830 175 32-188 265 15-364 27/41
13.00 2:15:01 11:50 +1 11:50 131 107-144 1550 148 100-188 260 49-373 82/55
14.00 2:24:56 9:55 9:55 134 115-148 1329 177 166-188 305 222-444 40/39
15.00 2:36:54 11:58 +1:29 11:58 142 116-151 1700 175 130-190 341 224-419 89/11
16.00 2:47:47 10:53 10:53 147 135-153 1599 175 170-180 353 309-398 95/0
17.00 2:58:28 10:41 +11 10:41 137 119-144 1464 175 170-182 301 218-388 74/5
18.00 3:09:45 11:17 +58 11:17 129 102-145 1456 171 116-190 268 62-381 20/63
19.00 3:18:08 8:23 8:23 127 117-142 1065 182 172-190 267 193-401 38/76
20.00 3:26:39 8:31 8:31 124 113-142 1056 181 174-188 240 180-393 7/141
21.00 3:35:53 9:13 9:13 126 113-142 1162 181 174-188 263 190-418 24/72
21.65 3:42:31 6:38 10:13 128 117-138 1307 176 88-184 276 176-369 22/22

Heart

133/154max
  • Show Beats/Mile

Elevation

Asc 1005m, Range 312m, Flat prediction 3:16:17
Elevation Graph
Biggest Climbs (m) Min/mi
170 5.4% 10:39
122 6.3% 10:08
117 9.6% 12:07
91 17.3% 20:37
79 7.7% 11:09
41 6.4% 12:18
See your biggest climbs

Power

292W (476 max)
Power Graph
Power Bands

Cadence

174 (194 max) Stride Length: 93cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 90.4 177 21 3:20:29 9:56
Walk 5.9 116 0.7 13:37 19:59
Still 0.3 - - 43 -
Pause 3.3 - - 7:42 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:50 7:24 43.33% More
800m 3:51 7:45 48.17% More
1km 4:52 7:51 50.05% More
Mile 8:10 8:10 51.35% More
5k 27:06 8:43 51.84% More
5 miles 45:20 9:04 50.41% More
10k 57:14 9:13 49.81% More
10 miles 1:38:40 9:52 47.38% More
Half 2:15:48 10:22 45.76% More
20 miles 3:26:38 10:20 46.58% More

Predictions

Dist Time Per Mile WAVA
1M 7:46 7:46 53.97
5km 26:25 8:30 53.17
5M 44:09 8:50 51.76
10km 55:49 8:59 51.07
10M 1:33:18 9:20 50.10
Half 2:04:52 9:32 49.36
20M 3:17:09 9:51 48.82
Mara 4:23:52 10:04 48.72
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