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Sat 20th Apr 2024 at 7:00am by TomQ

Run > Long Run
  • warm
  • Time
    2:48:53
  • Miles
    18.66
  • Min/mi
    9:03
  • Pacing
    81.7%
  • WAVA
    50.09
  • Stride(cm)
    104
  • Cals
    2234
  • Watts
    322
  • Cadence
    171
  • BPM
    155
  • %MHR
    80.9
  • B/mi
    1406
  • Asc(m)
    312
  • Hillscore
    28
  • Surface
    Road

Notes & Comments

1) 1km - 6:03(6:03/km) 152/166bpm [920b/km] 83cal 360/500W
2) 1km - 5:14(5:14/km) 147/156bpm [770b/km] 72cal 300/333W
3) 1km - 5:23(5:23/km) 150/155bpm [807b/km] 72cal 310/357W
4) 1km - 5:33(5:33/km) 153/160bpm [848b/km] 78cal 343/448W
5) 1km - 5:21(5:21/km) 159/165bpm [850b/km] 78cal 345/390W
6) 1km - 5:24(5:24/km) 160/169bpm [864b/km] 79cal 344/449W
7) 1km - 5:26(5:26/km) 157/163bpm [853b/km] 77cal 332/401W
8) 1km - 5:27(5:27/km) 150/156bpm [818b/km] 72cal 311/329W
9) 1km - 5:30(5:30/km) 153/158bpm [841b/km] 74cal 331/371W
10) 1km - 5:21(5:21/km) 157/163bpm [840b/km] 73cal 332/390W
11) 1km - 5:21(5:21/km) 160/170bpm [855b/km] 77cal 354/458W
12) 1km - 5:16(5:16/km) 158/168bpm [832b/km] 73cal 334/414W
13) 1km - 5:14(5:14/km) 153/157bpm [802b/km] 69cal 311/357W
14) 1km - 5:27(5:27/km) 155/162bpm [844b/km] 72cal 335/520W
15) 1km - 5:30(5:30/km) 153/158bpm [840b/km] 72cal 324/427W
16) 1km - 5:31(5:31/km) 154/160bpm [850b/km] 74cal 331/399W
17) 1km - 5:28(5:28/km) 161/166bpm [879b/km] 77cal 339/383W
18) 1km - 5:31(5:31/km) 161/172bpm [888b/km] 76cal 335/439W
19) 1km - 5:30(5:30/km) 157/161bpm [864b/km] 71cal 322/399W
20) 1km - 5:23(5:23/km) 159/163bpm [855b/km] 73cal 331/361W
21) 1km - 5:35(5:35/km) 158/164bpm [883b/km] 74cal 330/383W
22) 1km - 5:33(5:33/km) 158/164bpm [876b/km] 70cal 306/333W
23) 1km - 7:16(7:16/km) 138/157bpm [1002b/km] 70cal 227/326W
24) 1km - 5:31(5:31/km) 157/161bpm [866b/km] 73cal 331/370W
25) 1km - 5:25(5:25/km) 157/160bpm [851b/km] 72cal 323/347W
26) 1km - 6:49(6:49/km) 148/160bpm [1009b/km] 71cal 249/344W
27) 1km - 6:10(6:10/km) 153/161bpm [943b/km] 74cal 303/415W
28) 1km - 5:39(5:39/km) 160/163bpm [903b/km] 72cal 320/397W
29) 1km - 5:46(5:46/km) 163/169bpm [940b/km] 78cal 325/450W
30) 1km - 6:08(6:08/km) 166/176bpm [1019b/km] 86cal 340/389W
31) 0.03km - 10(5:49/km) 176/177bpm [1024b/km] 2cal 366/369W
6:03 5:14 5:23 5:33 5:21 5:24 5:26 5:27 5:30 5:21 5:21 5:16 5:14 5:27 5:30 5:31 5:28 5:31 5:30 5:23 5:35 5:33 7:16 5:31 5:25 6:49 6:10 5:39 5:46 6:08 10

Pace

5% 12% 83%

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.
0.50 5:01 5:01 10:02 150 90-166 1504 167 118-174 365 123-500 44/5
1.00 9:10 4:10 8:19 151 144-159 1257 174 170-180 306 277-352 2/32
1.50 13:32 4:21 8:43 147 140-151 1281 172 164-176 308 269-333 1/19
2.00 17:55 4:23 8:46 148 142-155 1296 173 170-176 324 231-448 10/16
2.50 22:21 4:26 8:52 156 152-162 1384 173 168-178 340 312-429 12/1
3.00 26:37 4:16 8:33 159 152-165 1359 176 172-180 339 288-389 10/8
3.50 30:56 4:19 8:39 161 152-169 1392 174 168-178 348 257-449 17/17
4.00 35:21 4:25 8:49 154 148-165 1358 172 168-176 335 277-395 13/7
4.50 39:42 4:21 8:41 158 149-163 1372 174 170-176 327 290-401 3/13
5.00 44:06 4:24 8:48 149 146-152 1312 174 168-176 313 287-329 4/8
5.50 48:30 4:25 8:49 152 146-156 1341 174 166-178 328 283-351 10/1
6.00 52:50 4:20 8:40 159 153-163 1378 176 172-180 344 309-380 5/9
6.50 57:07 4:17 8:34 154 147-162 1318 175 172-180 330 284-406 24/6
7.00 1:01:25 4:18 8:36 160 152-170 1376 177 174-180 348 257-458 7/19
7.50 1:05:40 4:15 8:29 159 152-168 1349 176 174-180 339 286-414 3/17
8.00 1:09:54 4:14 8:28 153 151-155 1295 176 172-180 315 284-357 10/14
8.50 1:14:15 4:22 8:43 155 146-162 1352 176 172-180 335 247-520 9/7
9.00 1:18:36 4:21 8:42 154 151-157 1339 175 168-178 325 291-377 9/13
9.50 1:23:05 4:29 8:57 153 146-158 1370 174 168-178 320 224-427 10/4
10.00 1:27:47 4:42 +15 9:24 155 148-160 1457 173 158-178 338 297-399 17/0
10.50 1:32:11 4:24 8:48 161 157-166 1416 174 170-178 344 290-383 9/8
11.00 1:36:38 4:27 8:54 160 151-169 1425 173 168-176 355 298-439 15/17
11.50 1:41:07 4:29 8:58 159 152-172 1426 173 166-176 304 242-399 3/12
12.00 1:45:29 4:23 8:45 156 152-159 1366 174 166-178 321 300-354 8/5
12.50 1:49:43 4:14 8:28 160 158-163 1355 174 170-176 335 310-361 11/5
13.00 1:55:07 5:24 +52 10:47 157 141-164 1693 172 128-176 330 147-383 5/11
13.50 1:59:35 4:28 8:56 159 153-164 1420 174 170-178 308 283-346 3/7
14.00 2:06:03 6:28 +24 12:56 138 111-158 1785 144 110-176 211 102-324 5/3
14.50 2:10:39 4:36 9:12 150 144-158 1380 174 172-178 325 293-370 13/1
15.00 2:15:00 4:21 8:41 158 153-161 1373 176 172-180 322 272-369 3/11
15.50 2:19:22 4:23 8:45 157 153-160 1375 175 172-178 327 306-347 5/4
16.00 2:25:06 5:44 11:27 149 134-160 1706 150 108-178 242 126-337 9/7
16.50 2:30:13 5:08 10:15 151 137-161 1548 161 112-176 290 158-415 17/14
17.00 2:34:53 4:39 +5 9:19 157 146-163 1462 173 168-178 337 300-397 8/8
17.50 2:39:18 4:25 8:50 159 156-163 1405 174 170-178 316 281-392 1/14
18.00 2:43:59 4:41 9:22 163 156-169 1526 172 162-176 322 260-450 13/10
18.50 2:49:32 5:34 +36 11:07 165 150-175 1835 167 112-174 334 126-389 26/2
18.66 2:51:04 1:32 9:46 173 168-177 1691 167 164-170 362 337-377 11/0

Heart

155/177max
  • Show Beats/Mile

Elevation

Asc 312m, Range 64m, Flat prediction 2:43:52
Elevation Graph
Biggest Climbs (m) Min/mi
45 5.9% 10:04
37 4.5% 11:13
25 1.7% 8:49
24 1.9% 9:13
18 3.0% 9:01
18 2.9% 8:50
See your biggest climbs

Power

322W (520 max)
Power Graph
Power Bands

Cadence

171 (180 max) Stride Length: 104cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 94.8 173 18.2 2:42:05 8:54
Walk 5.1 117 0.4 8:39 21:09
Pause 0.2 - - 20 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:02 8:10 35.43% More
800m 4:07 8:17 40.89% More
1km 5:10 8:19 42.63% More
Mile 8:24 8:24 45.07% More
5k 26:36 8:34 48.32% More
5 miles 43:11 8:38 48.79% More
10k 53:44 8:39 49.13% More
10 miles 1:27:09 8:43 50.20% More
Half 1:55:26 8:49 50.22% More

Predictions

Dist Time Per Mile WAVA
1M 7:36 7:36 49.82
5km 25:15 8:08 50.90
5M 41:49 8:22 50.38
10km 52:39 8:28 50.14
10M 1:27:11 8:43 50.18
Half 1:56:04 8:52 49.56
20M 3:01:46 9:05 50.15
Mara 4:02:00 9:14 50.23
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