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Sun 14th Apr 2024 at 9:10am by geordieNdog

Run > General
  • Time
    3:09:00
  • Miles
    26.41
  • Min/mi
    7:09
  • Pacing
    97.5%
  • WAVA
    69.75
  • Stride(cm)
    123
  • Cals
    3032
  • Watts
    412
  • Cadence
    182
  • BPM
    154
  • %MHR
    84.2
  • B/mi
    1103
  • Asc(m)
    135
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

1) 1mi - 7:13(7:13/mi) 131/140bpm [945b/mi] 106cal 397/463W
2) 1mi - 7:09(7:09/mi) 146/151bpm [1043b/mi] 114cal 415/488W
3) 1mi - 7:13(7:13/mi) 147/150bpm [1062b/mi] 116cal 393/405W
4) 1mi - 7:12(7:12/mi) 148/151bpm [1065b/mi] 115cal 397/428W
5) 1mi - 7:11(7:11/mi) 145/154bpm [1042b/mi] 112cal 408/465W
6) 1mi - 7:11(7:11/mi) 148/153bpm [1063b/mi] 112cal 425/487W
7) 1mi - 7:13(7:13/mi) 148/152bpm [1068b/mi] 113cal 437/498W
8) 1mi - 7:10(7:10/mi) 150/155bpm [1075b/mi] 114cal 411/498W
9) 1mi - 7:11(7:11/mi) 149/153bpm [1070b/mi] 112cal 422/477W
10) 1mi - 7:11(7:11/mi) 152/155bpm [1091b/mi] 114cal 426/510W
11) 1mi - 7:12(7:12/mi) 152/155bpm [1094b/mi] 115cal 420/497W
12) 1mi - 7:10(7:10/mi) 153/156bpm [1097b/mi] 114cal 426/449W
13) 1mi - 7:11(7:11/mi) 154/157bpm [1107b/mi] 114cal 422/447W
14) 0.09mi - 37(7:10/mi) 153/154bpm [1097b/mi] 9cal 393/398W
15) 1mi - 7:10(7:10/mi) 154/156bpm [1104b/mi] 113cal 400/499W
16) 1mi - 7:09(7:09/mi) 156/158bpm [1116b/mi] 114cal 429/499W
17) 1mi - 7:15(7:15/mi) 157/160bpm [1137b/mi] 116cal 458/614W
18) 1mi - 7:06(7:06/mi) 156/160bpm [1107b/mi] 113cal 385/460W
19) 1mi - 7:08(7:08/mi) 158/161bpm [1126b/mi] 115cal 401/443W
20) 1mi - 7:09(7:09/mi) 156/160bpm [1115b/mi] 113cal 395/476W
21) 1mi - 7:07(7:07/mi) 158/159bpm [1124b/mi] 114cal 410/435W
22) 1mi - 7:07(7:07/mi) 160/162bpm [1137b/mi] 116cal 401/487W
23) 1mi - 7:08(7:08/mi) 162/164bpm [1155b/mi] 117cal 417/533W
24) 1mi - 7:06(7:06/mi) 162/164bpm [1149b/mi] 118cal 402/450W
25) 1mi - 7:02(7:02/mi) 164/166bpm [1154b/mi] 119cal 404/514W
26) 1mi - 7:07(7:07/mi) 167/168bpm [1189b/mi] 122cal 401/478W
27) 1mi - 7:14(7:14/mi) 168/170bpm [1215b/mi] 124cal 406/450W
28) 0.32mi - 2:10(6:39/mi) 171/173bpm [1138b/mi] 38cal 455/524W
7:13 7:09 7:13 7:12 7:11 7:11 7:13 7:10 7:11 7:11 7:12 7:10 7:11 37 7:10 7:09 7:15 7:06 7:08 7:09 7:07 7:07 7:08 7:06 7:02 7:07 7:14 2:10

Pace

15% 82% 3%

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 7:13 7:13 7:13 131 89-140 945 185 178-190 397 201-463 10/7
2.00 14:21 7:09 7:09 146 139-151 1043 184 180-190 415 368-488 8/10
3.00 21:35 7:13 7:13 147 143-150 1061 183 180-188 393 372-405 6/2
4.00 28:47 7:12 7:12 148 142-151 1066 183 178-188 397 373-428 6/4
5.00 35:58 7:11 7:11 145 137-154 1042 183 178-190 408 359-465 13/9
6.00 43:09 7:11 7:11 148 139-153 1063 183 178-186 425 374-487 6/13
7.00 50:21 7:13 7:13 148 143-152 1067 183 178-188 437 390-498 12/14
8.00 57:31 7:10 7:10 150 145-155 1075 182 178-188 411 343-498 10/8
9.00 1:04:43 7:11 7:11 149 146-153 1071 184 180-188 422 389-477 7/12
10.00 1:11:53 7:11 7:11 152 146-155 1091 183 178-190 426 371-510 10/11
11.00 1:19:05 7:12 7:12 153 150-155 1102 183 178-188 421 381-497 11/11
12.00 1:26:15 7:10 7:10 153 150-156 1097 183 178-188 426 408-449 10/10
13.00 1:33:27 7:11 7:11 154 151-157 1107 183 178-188 422 381-447 10/12
14.00 1:40:37 7:10 7:10 154 152-156 1105 183 178-188 399 330-499 13/9
15.00 1:47:45 7:08 7:08 156 154-157 1114 182 176-186 427 354-499 11/9
16.00 1:55:00 7:14 7:14 156 154-160 1129 182 176-188 457 333-614 19/10
17.00 2:02:07 7:07 7:07 157 153-160 1118 182 176-190 390 310-524 12/20
18.00 2:09:16 7:09 7:09 157 153-161 1122 182 178-188 401 369-443 9/4
19.00 2:16:23 7:07 7:07 157 154-160 1118 183 178-188 393 326-476 6/14
20.00 2:23:30 7:07 7:07 157 153-159 1118 183 178-186 409 395-424 4/6
21.00 2:30:37 7:07 7:07 160 158-162 1138 183 178-188 403 350-487 8/6
22.00 2:37:44 7:07 7:07 161 160-164 1146 181 176-186 418 328-533 9/11
23.00 2:44:50 7:05 7:05 162 160-164 1149 181 178-186 398 351-449 9/12
24.00 2:51:52 7:02 7:02 164 160-166 1154 180 174-186 406 320-514 12/9
25.00 2:58:59 7:07 7:07 167 165-168 1189 180 176-184 403 372-478 10/6
26.00 3:06:12 7:13 7:13 168 166-170 1212 179 176-184 403 372-450 10/6
26.41 3:08:59 2:47 6:48 171 169-173 1163 183 176-192 446 400-524 2/6

Heart

154/173max
  • Show Beats/Mile

Elevation

Asc 135m, Range 24m, Flat prediction 3:08:59
Elevation Graph
Biggest Climbs (m) Min/mi
13 3.8% 7:18
11 1.3% 7:07
See your biggest climbs

Power

412W (614 max)
Power Graph
Power Bands

Cadence

182 (192 max) Stride Length: 123cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 182 26.4 3:08:59 7:09
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:38 6:32 49.07% More
800m 3:25 6:52 54.33% More
1km 4:19 6:57 56.02% More
Mile 7:01 7:01 58.83% More
5k 21:57 7:04 64.03% More
5 miles 35:27 7:05 64.42% More
10k 44:05 7:06 64.67% More
10 miles 1:11:04 7:06 66.25% More
Half 1:33:19 7:07 66.73% More
20 miles 2:22:54 7:09 68.51% More
Mara 3:07:27 7:09 69.65% More

Predictions

Dist Time Per Mile WAVA
1M 5:18 5:18 77.95
5km 18:16 5:53 76.92
5M 30:43 6:09 74.36
10km 38:56 6:16 73.22
10M 1:05:28 6:33 71.91
Half 1:27:54 6:43 70.29
20M 2:19:31 6:59 70.18
Mara 3:07:22 7:09 69.68
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