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Sun 5th May 2024 at 9:00am by rgee

Run > General
  • Time
    3:10:31
  • Miles
    26.39
  • Min/mi
    7:13
  • Pacing
    94.9%
  • WAVA
    71.52
  • Stride(cm)
    124
  • Cals
    2907
  • Watts
    402
  • Cadence
    180
  • BPM
    162
  • %MHR
    94.7
  • B/mi
    1169
  • Asc(m)
    178
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

1) 1km - 4:26(4:26/km) 149/158bpm [661b/km] 67cal 397/498W
2) 1km - 4:25(4:25/km) 157/160bpm [693b/km] 69cal 402/453W
3) 1km - 4:17(4:17/km) 158/160bpm [677b/km] 67cal 409/447W
4) 1km - 4:13(4:13/km) 158/163bpm [667b/km] 66cal 387/423W
5) 1km - 4:20(4:20/km) 162/167bpm [702b/km] 69cal 420/500W
6) 1km - 4:19(4:19/km) 162/166bpm [701b/km] 69cal 410/472W
7) 1km - 4:18(4:18/km) 166/169bpm [714b/km] 70cal 422/468W
8) 1km - 4:18(4:18/km) 163/168bpm [700b/km] 69cal 414/452W
9) 1km - 4:19(4:19/km) 160/167bpm [690b/km] 67cal 413/500W
10) 1km - 4:18(4:18/km) 162/166bpm [698b/km] 68cal 418/490W
11) 1km - 4:16(4:16/km) 162/165bpm [691b/km] 68cal 414/600W
12) 1km - 4:21(4:21/km) 165/168bpm [718b/km] 70cal 426/499W
13) 1km - 4:16(4:16/km) 164/165bpm [700b/km] 69cal 412/455W
14) 1km - 4:16(4:16/km) 163/165bpm [695b/km] 68cal 421/469W
15) 1km - 4:15(4:15/km) 165/167bpm [703b/km] 68cal 425/461W
16) 1km - 4:16(4:16/km) 163/167bpm [694b/km] 68cal 422/464W
17) 1km - 4:26(4:26/km) 162/167bpm [717b/km] 69cal 423/529W
18) 1km - 4:17(4:17/km) 164/167bpm [703b/km] 67cal 412/469W
19) 1km - 4:24(4:24/km) 165/167bpm [725b/km] 68cal 413/438W
20) 1km - 4:22(4:22/km) 165/166bpm [721b/km] 69cal 414/456W
21) 1km - 4:27(4:27/km) 164/169bpm [731b/km] 69cal 417/499W
22) 1km - 4:36(4:36/km) 162/166bpm [744b/km] 70cal 413/520W
23) 1km - 4:33(4:33/km) 163/168bpm [741b/km] 69cal 409/516W
24) 1km - 4:31(4:31/km) 163/166bpm [736b/km] 68cal 399/453W
25) 1km - 4:31(4:31/km) 162/165bpm [731b/km] 68cal 401/459W
26) 1km - 4:27(4:27/km) 163/165bpm [726b/km] 68cal 394/454W
27) 1km - 4:34(4:34/km) 162/167bpm [741b/km] 69cal 399/492W
28) 1km - 4:28(4:28/km) 162/163bpm [725b/km] 67cal 394/432W
29) 1km - 4:43(4:43/km) 163/165bpm [768b/km] 72cal 407/448W
30) 1km - 4:58(4:58/km) 165/168bpm [819b/km] 76cal 416/474W
31) 1km - 4:33(4:33/km) 162/167bpm [738b/km] 67cal 392/447W
32) 1km - 4:40(4:40/km) 158/161bpm [737b/km] 64cal 374/402W
33) 1km - 4:43(4:43/km) 158/160bpm [746b/km] 63cal 363/397W
34) 1km - 4:35(4:35/km) 156/161bpm [714b/km] 61cal 363/393W
35) 1km - 4:40(4:40/km) 159/163bpm [741b/km] 67cal 382/413W
36) 1km - 4:40(4:40/km) 161/164bpm [753b/km] 68cal 381/415W
37) 1km - 4:34(4:34/km) 163/166bpm [745b/km] 69cal 410/508W
38) 1km - 4:47(4:47/km) 162/165bpm [774b/km] 70cal 376/424W
39) 1km - 4:48(4:48/km) 164/167bpm [788b/km] 72cal 390/470W
40) 1km - 4:52(4:52/km) 164/169bpm [798b/km] 72cal 386/446W
41) 1km - 4:41(4:41/km) 162/166bpm [758b/km] 68cal 378/398W
42) 1km - 4:36(4:36/km) 167/169bpm [767b/km] 71cal 387/429W
43) 0.47km - 2:13(4:44/km) 168/170bpm [795b/km] 34cal 382/406W
4:26 4:25 4:17 4:13 4:20 4:19 4:18 4:18 4:19 4:18 4:16 4:21 4:16 4:16 4:15 4:16 4:26 4:17 4:24 4:22 4:27 4:36 4:33 4:31 4:31 4:27 4:34 4:28 4:43 4:58 4:33 4:40 4:43 4:35 4:40 4:40 4:34 4:47 4:48 4:52 4:41 4:36 2:13

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 7:07 7:07 7:07 152 108-159 1082 179 102-184 399 84-498 8/9
2.00 14:02 6:55 6:55 157 153-160 1086 181 176-184 404 363-449 4/17
3.00 20:56 6:54 6:54 160 154-164 1103 180 46-184 408 101-500 10/14
4.00 27:55 6:59 6:59 164 157-167 1146 181 178-184 417 368-472 13/7
5.00 34:48 6:53 6:53 164 159-169 1128 181 178-184 415 384-452 6/14
6.00 41:46 6:58 6:58 160 153-166 1115 181 178-184 417 374-500 9/11
7.00 48:36 6:50 6:50 163 157-166 1115 180 168-182 416 379-600 9/10
8.00 55:34 6:58 6:58 164 158-168 1142 178 50-182 419 169-499 7/11
9.00 1:02:24 6:50 6:50 164 161-167 1119 181 178-184 423 389-469 7/5
10.00 1:09:18 6:54 6:54 164 157-167 1133 181 178-184 420 368-464 11/3
11.00 1:16:19 7:01 7:01 163 157-167 1143 180 172-182 419 343-529 7/14
12.00 1:23:22 7:03 7:03 165 163-167 1163 181 178-184 413 384-441 10/8
13.00 1:30:28 7:06 7:06 164 157-169 1164 181 178-184 418 340-499 18/5
14.00 1:37:46 7:17 7:17 162 155-166 1181 180 178-186 406 282-520 19/14
15.00 1:45:07 7:21 7:21 163 158-168 1198 181 178-184 408 335-453 10/12
16.00 1:52:21 7:14 7:14 162 159-165 1172 181 178-184 397 343-459 4/19
17.00 1:59:38 7:17 7:17 162 156-167 1181 181 178-184 396 351-492 12/7
18.00 2:07:03 7:25 7:25 162 160-165 1201 181 178-184 403 366-448 31/0
19.00 2:14:50 7:47 7:47 164 155-168 1276 178 174-182 407 333-474 15/16
20.00 2:22:16 7:26 7:26 159 153-163 1182 179 174-182 379 323-429 4/18
21.00 2:29:47 7:31 7:31 157 151-161 1179 179 176-186 360 265-397 3/29
22.00 2:37:14 7:28 7:28 158 151-164 1178 180 176-182 380 337-413 8/8
23.00 2:44:39 7:25 7:25 163 159-166 1208 178 174-180 399 341-508 8/10
24.00 2:52:22 7:43 7:43 163 159-167 1257 178 174-180 381 327-470 11/5
25.00 3:00:06 7:45 7:45 164 158-169 1271 178 174-180 387 334-446 14/10
26.00 3:07:33 7:26 7:26 165 159-169 1227 179 178-182 381 354-429 4/14
26.39 3:10:31 2:58 7:40 167 164-170 1281 177 162-180 384 306-406 1/1

Heart

162/170max
  • Show Beats/Mile

Elevation

Asc 178m, Range 58m, Flat prediction 3:09:41
Elevation Graph
Biggest Climbs (m) Min/mi
45 2.0% 7:46
13 1.0% 7:01
12 1.5% 7:27
See your biggest climbs

Power

402W (600 max)
Power Graph
Power Bands

Cadence

180 (186 max) Stride Length: 124cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 179 26.4 3:10:22 7:13
Walk 0.1 89 0 9 8:14

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:36 6:27 51.10% More
800m 3:18 6:39 58.12% More
1km 4:11 6:44 59.89% More
Mile 6:47 6:47 62.72% More
5k 21:21 6:52 67.90% More
5 miles 34:26 6:53 68.52% More
10k 42:51 6:54 68.74% More
10 miles 1:09:09 6:55 70.42% More
Half 1:31:10 6:58 70.66% More
20 miles 2:22:15 7:07 71.21% More
Mara 3:09:03 7:13 71.44% More

Predictions

Dist Time Per Mile WAVA
1M 5:56 5:56 71.79
5km 19:44 6:21 73.45
5M 32:40 6:32 72.23
10km 41:08 6:37 71.62
10M 1:08:07 6:49 71.48
Half 1:30:41 6:55 70.49
20M 2:22:00 7:06 71.33
Mara 3:09:04 7:13 71.44

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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