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Fri 13th Jun 2025 at 12:25pm by Jonesy the Jog

Run > General
  • Time
    31:14
  • Miles
    3.59
  • Min/mi
    8:42
  • Pacing
    6.2%
  • WAVA
    56.54
  • Stride(cm)
    104
  • Cals
    418
  • Watts
    350
  • Cadence
    178
  • BPM
    114
  • %MHR
    64.8
  • B/mi
    992
  • Asc(m)
    37
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

1) 1km - 5:40(5:40/km) 99/112bpm [561b/km] 66cal 314/386W
2) 1km - 5:18(5:18/km) 111/114bpm [588b/km] 69cal 334/385W
3) 1km - 5:19(5:19/km) 121/126bpm [643b/km] 74cal 362/414W
4) 1km - 5:15(5:15/km) 127/133bpm [667b/km] 76cal 359/424W
5) 1km - 5:23(5:23/km) 110/135bpm [592b/km] 72cal 345/409W
6) 0.78km - 4:20(5:32/km) 120/131bpm [664b/km] 61cal 386/464W
5:40 5:18 5:19 5:15 5:23 4:20

Pace

5% 9% 34% 52%

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.
0.13 1:11 1:11 9:27 79 63-92 746 169 102-174 307 92-385 2/4
0.25 2:20 1:09 9:14 93 89-99 858 176 170-184 306 277-356 1/5
0.38 3:30 1:10 9:22 105 99-109 983 177 174-180 320 263-386 3/3
0.50 4:36 1:06 8:48 111 109-112 977 176 174-178 316 292-353 0/5
0.63 5:41 1:04 8:36 109 108-111 937 177 176-180 321 291-357 0/3
0.75 6:45 1:04 8:35 109 108-110 936 178 176-180 319 305-335 0/4
0.88 7:47 1:02 8:18 108 107-109 897 179 176-184 325 315-347 0/4
1.00 8:50 1:03 8:23 112 109-113 939 178 176-180 344 319-385 1/3
1.13 9:57 1:07 8:54 111 110-113 988 179 174-182 338 317-363 1/2
1.25 11:00 1:03 8:27 113 111-114 955 181 178-184 347 339-363 2/2
1.38 12:05 1:05 8:40 116 113-120 1006 180 176-184 377 355-401 4/1
1.50 13:09 1:04 8:29 121 119-124 1027 180 176-184 337 302-364 1/5
1.63 14:15 1:06 8:45 121 118-124 1059 179 178-182 381 350-414 4/0
1.75 15:17 1:02 8:19 125 124-126 1040 179 176-180 358 310-407 2/4
1.88 16:21 1:04 8:32 121 119-124 1032 179 178-184 358 323-394 3/2
2.00 17:27 1:06 8:46 123 121-125 1077 178 176-180 389 354-424 5/0
2.13 18:31 1:04 8:35 127 124-130 1090 178 176-180 344 316-371 3/3
2.25 19:33 1:02 8:16 128 127-130 1059 180 178-182 341 323-366 2/3
2.38 20:35 1:01 8:11 128 127-129 1048 181 178-186 352 339-367 2/3
2.50 21:38 1:03 8:26 130 127-133 1096 181 178-184 367 338-404 3/1
2.63 25:36 3:58 +2:57 31:48 109 82-135 3466 182 178-186 351 107-391 5/1
2.75 26:45 1:09 9:13 113 105-119 1041 177 176-180 363 343-385 4/2
2.88 30:34 3:49 +2:44 30:28 97 79-120 2956 178 174-188 353 338-409 2/2
3.00 31:40 1:06 8:50 112 105-120 989 179 176-180 336 317-353 1/3
3.13 32:43 1:02 8:19 121 119-123 1007 179 176-184 352 328-369 1/5
3.25 33:49 1:07 8:55 125 123-128 1114 178 176-182 367 327-415 4/1
3.38 38:08 4:18 +3:15 34:25 112 85-131 3856 178 108-210 389 118-464 9/1
3.50 39:18 1:10 9:24 117 106-122 1099 178 174-186 389 329-455 4/1
3.59 40:09 51 9:06 126 122-130 1148 178 176-184 417 358-447 5/0

Heart

114/135max
  • Show Beats/Mile

Elevation

Asc 37m, Range 29m, Flat prediction 19:05
Elevation Graph
Biggest Climbs (m) Min/mi
21 2.9% 16:12
10 1.3% 20:58
See your biggest climbs

Power

350W (464 max)
Power Graph
Power Bands

Cadence

178 (210 max) Stride Length: 104cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 77.9 178 3.6 30:42 9:20
Walk 15.7 104 0 6:43 12:38:33
Pause 6.4 - - 2:44 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:02 8:12 41.84% More
800m 4:08 8:20 48.83% More
1km 5:13 8:24 51.02% More
Mile 8:28 8:28 54.25% More
5k 32:28 10:27 46.86% More

Predictions

Dist Time Per Mile WAVA
1M 7:51 7:51 58.47
5km 26:43 8:36 56.94
5M 44:40 8:56 55.59
10km 56:29 9:05 54.92
10M 1:34:24 9:26 53.99
Half 2:06:22 9:39 53.25
20M 3:19:32 9:59 52.79
Mara 4:27:05 10:12 52.75
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