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Mon 23rd Jun 2025 at 2:15pm by Louis Sharrock

Run > General
  • Time
    35:16
  • Miles
    4.50
  • Min/mi
    7:50
  • Pacing
    75.5%
  • Stride(cm)
    114
  • Cals
    458
  • Watts
    300
  • Cadence
    180
  • BPM
    154
  • %MHR
    90
  • B/mi
    1207
  • Asc(m)
    21
  • Surface
    Road

Notes & Comments

1) 0.62mi - 5:17(8:30/mi) 132/153bpm [1122b/mi] 59cal 264/309W
2) 0.62mi - 5:03(8:07/mi) 146/158bpm [1186b/mi] 61cal 274/352W
3) 0.62mi - 4:55(7:55/mi) 151/161bpm [1197b/mi] 63cal 283/307W
4) 0.62mi - 4:51(7:48/mi) 158/162bpm [1231b/mi] 64cal 292/329W
5) 0.62mi - 4:45(7:39/mi) 163/167bpm [1248b/mi] 65cal 330/415W
6) 0.62mi - 4:47(7:42/mi) 165/167bpm [1270b/mi] 67cal 338/391W
7) 0.62mi - 4:28(7:11/mi) 164/166bpm [1179b/mi] 63cal 313/351W
8) 0.15mi - 1:10(7:30/mi) 166/167bpm [1246b/mi] 16cal 338/363W
5:17 5:03 4:55 4:51 4:45 4:47 4:28 1:10

Pace

3% 10% 71% 17%

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 1:03 1:03 8:27 97 73-122 820 172 116-176 254 67-276 1/2
0.25 2:52 1:49 +44 14:32 131 123-137 1905 169 106-176 260 103-309 3/2
0.38 3:57 1:05 8:37 135 128-142 1164 175 174-176 265 249-282 1/3
0.50 4:59 1:02 8:18 148 143-150 1228 176 174-178 271 262-285 2/2
0.63 6:02 1:03 8:22 152 150-154 1273 176 174-178 276 265-288 0/1
0.75 7:04 1:02 8:14 152 151-154 1252 176 176-178 278 268-288 1/1
0.88 8:05 1:02 8:12 154 152-156 1263 177 174-180 286 273-314 2/1
1.00 9:06 1:00 8:01 155 154-157 1244 178 176-180 274 246-352 4/4
1.13 10:48 1:42 +42 13:36 151 108-158 2054 176 96-180 258 79-287 2/3
1.25 11:49 1:01 8:08 114 109-120 927 177 176-178 277 244-300 2/1
1.38 12:50 1:01 8:07 133 120-141 1079 178 176-180 278 266-293 2/2
1.50 13:50 1:00 8:03 150 141-156 1208 178 176-180 276 266-300 4/4
1.63 14:49 59 7:51 157 156-159 1232 179 178-182 282 268-296 4/3
1.75 15:47 58 7:48 159 158-161 1239 179 176-180 287 277-299 3/2
1.88 16:46 59 7:52 158 158-160 1243 179 176-182 294 276-307 4/3
2.00 17:44 58 7:43 157 156-159 1211 180 178-182 283 276-294 2/2
2.13 18:43 59 7:48 157 156-159 1226 178 176-180 275 261-288 1/2
2.25 19:41 59 7:50 157 156-158 1229 180 178-184 281 269-292 3/4
2.38 20:40 58 7:47 158 157-160 1230 180 178-184 307 292-323 2/4
2.50 21:38 59 7:49 161 159-162 1259 179 176-180 316 292-329 3/2
2.63 22:36 58 7:41 162 161-163 1245 182 180-186 327 307-347 3/3
2.75 23:33 57 7:38 162 159-163 1236 180 178-184 307 263-331 3/2
2.88 24:30 56 7:32 160 159-162 1204 183 180-186 308 256-349 1/5
3.00 25:28 58 7:45 164 161-167 1270 184 182-188 365 333-415 7/5
3.13 26:25 57 7:39 166 165-167 1271 182 180-186 341 318-378 4/1
3.25 27:24 58 7:47 165 163-166 1285 182 178-186 347 332-369 6/5
3.38 28:22 59 7:48 165 163-166 1288 183 180-186 340 321-373 5/3
3.50 29:22 59 7:55 166 165-167 1315 183 180-186 341 321-384 6/3
3.63 30:19 57 7:36 166 165-167 1261 182 180-186 336 309-391 6/3
3.75 31:13 55 7:19 163 162-166 1192 184 180-186 325 315-335 1/4
3.88 32:08 55 7:21 163 162-165 1197 185 184-186 339 329-351 1/2
4.00 33:02 54 7:12 164 162-166 1181 184 182-186 299 289-321 2/3
4.13 33:55 53 7:03 164 162-165 1156 185 182-186 302 288-318 2/3
4.25 34:49 54 7:09 166 165-166 1187 184 180-186 307 298-314 1/2
4.38 35:42 53 7:07 165 164-166 1175 184 182-186 319 299-363 3/2
4.50 36:39 57 7:37 166 165-167 1263 184 176-188 338 310-359 5/5
4.50 36:42 3 10:11 167 167-167 1702 178 178-178 323 322-324 0/0

Heart

154/167max
  • Show Beats/Mile

Elevation

Asc 21m, Range 15m, Flat prediction 35:16
Elevation Graph
No climbs of at least 10 metres detected.

Power

300W (415 max)
Power Graph
Power Bands

Cadence

180 (188 max) Stride Length: 114cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 95.8 179 4.5 35:09 7:50
Walk 4.2 106 0 1:33 1:40:48

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:45 7:04 40.95% More
800m 3:32 7:07 47.61% More
1km 4:27 7:09 50.05% More
Mile 7:18 7:18 53.00% More
5k 23:41 7:37 54.12% More

Predictions

Dist Time Per Mile
1M 7:10 7:10
5km 23:49 7:40
5M 39:26 7:53
10km 49:39 7:59
10M 1:22:13 8:13
Half 1:49:28 8:21
20M 2:51:25 8:34
Mara 3:48:13 8:43
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