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Fri 19th Apr 2024 at 7:58am by Howard Togs

Run > General
  • Time
    5:43:53
  • Miles
    35.22
  • Min/mi
    9:46
  • Pacing
    21.9%
  • WAVA
    57.68
  • Stride(cm)
    102
  • Cals
    3437
  • Watts
    262
  • Cadence
    162
  • BPM
    141
  • %MHR
    78.1
  • B/mi
    1372
  • Asc(m)
    1239
  • Hillscore
    114
  • Surface
    Road

Notes & Comments

1) 1mi - 9:20(9:20/mi) 133/144bpm [1242b/mi] 101cal 271/362W
2) 1mi - 9:15(9:15/mi) 137/151bpm [1268b/mi] 99cal 276/348W
3) 1mi - 9:43(9:43/mi) 141/155bpm [1369b/mi] 105cal 267/335W
4) 1mi - 8:44(8:44/mi) 134/143bpm [1169b/mi] 91cal 282/360W
5) 1mi - 9:50(9:50/mi) 130/149bpm [1279b/mi] 88cal 257/381W
6) 1mi - 9:47(9:47/mi) 136/145bpm [1330b/mi] 98cal 260/321W
7) 1mi - 9:17(9:17/mi) 136/144bpm [1261b/mi] 97cal 272/337W
8) 1mi - 9:11(9:11/mi) 135/145bpm [1239b/mi] 97cal 287/388W
9) 1mi - 10:05(10:05/mi) 133/145bpm [1340b/mi] 105cal 264/360W
10) 1mi - 9:01(9:01/mi) 130/139bpm [1171b/mi] 94cal 274/356W
11) 1mi - 9:59(9:59/mi) 130/144bpm [1297b/mi] 98cal 261/405W
12) 1mi - 9:42(9:42/mi) 133/143bpm [1289b/mi] 99cal 264/330W
13) 1mi - 9:35(9:35/mi) 138/145bpm [1322b/mi] 102cal 279/349W
14) 1mi - 9:11(9:11/mi) 141/146bpm [1296b/mi] 91cal 272/375W
15) 1mi - 10:01(10:01/mi) 139/147bpm [1393b/mi] 97cal 264/357W
16) 1mi - 8:49(8:49/mi) 138/145bpm [1218b/mi] 87cal 274/424W
17) 1mi - 9:45(9:45/mi) 138/144bpm [1346b/mi] 94cal 269/406W
18) 1mi - 9:26(9:26/mi) 143/153bpm [1349b/mi] 99cal 273/354W
19) 1mi - 9:19(9:19/mi) 146/152bpm [1361b/mi] 103cal 293/430W
20) 1mi - 8:34(8:34/mi) 149/157bpm [1277b/mi] 94cal 278/403W
21) 1mi - 10:26(10:26/mi) 143/152bpm [1492b/mi] 103cal 262/368W
22) 1mi - 8:24(8:24/mi) 145/148bpm [1217b/mi] 88cal 281/351W
23) 1mi - 10:03(10:03/mi) 162/172bpm [1627b/mi] 120cal 262/402W
24) 1mi - 9:35(9:35/mi) 167/179bpm [1599b/mi] 122cal 278/340W
25) 1mi - 10:18(10:18/mi) 146/158bpm [1505b/mi] 97cal 256/366W
26) 1mi - 8:56(8:56/mi) 142/152bpm [1270b/mi] 83cal 251/343W
27) 1mi - 10:08(10:08/mi) 147/156bpm [1489b/mi] 100cal 253/363W
28) 1mi - 9:02(9:02/mi) 137/150bpm [1238b/mi] 90cal 272/334W
29) 1mi - 11:05(11:05/mi) 143/164bpm [1585b/mi] 102cal 242/362W
30) 1mi - 10:41(10:41/mi) 144/153bpm [1539b/mi] 98cal 237/331W
31) 1mi - 11:03(11:03/mi) 144/147bpm [1591b/mi] 103cal 243/328W
32) 1mi - 10:16(10:16/mi) 141/144bpm [1447b/mi] 90cal 237/312W
33) 1mi - 9:51(9:51/mi) 142/145bpm [1399b/mi] 93cal 239/350W
34) 1mi - 10:55(10:55/mi) 140/146bpm [1528b/mi] 91cal 233/305W
35) 1mi - 12:00(12:00/mi) 137/152bpm [1644b/mi] 97cal 206/333W
36) 0.22mi - 2:37(12:08/mi) 137/142bpm [1661b/mi] 21cal 213/306W
9:20 9:15 9:43 8:44 9:50 9:47 9:17 9:11 10:05 9:01 9:59 9:42 9:35 9:11 10:01 8:49 9:45 9:26 9:19 8:34 10:26 8:24 10:03 9:35 10:18 8:56 10:08 9:02 11:05 10:41 11:03 10:16 9:51 10:55 12:00 2:37

Pace

5% 2% 2% 2% 4% 84%

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 9:20 9:20 9:20 133 75-144 1241 166 160-170 271 181-362 33/20
2.00 22:38 13:19 +4:04 13:19 137 84-151 1824 168 158-172 279 180-348 38/60
3.00 32:21 9:43 9:43 141 123-155 1369 164 118-172 267 197-335 53/36
4.00 41:05 8:44 8:44 134 123-143 1169 167 162-170 282 221-360 18/47
5.00 51:18 10:14 +23 10:14 130 121-149 1329 154 112-230 259 23-381 43/56
6.00 1:01:32 10:13 +27 10:13 136 124-145 1390 167 160-172 264 132-321 42/14
7.00 1:10:49 9:17 9:17 136 127-144 1263 168 160-172 272 193-337 50/14
8.00 1:19:59 9:10 9:10 135 120-145 1238 167 158-172 287 200-388 50/93
9.00 1:30:04 10:05 10:05 133 118-145 1341 161 118-172 264 176-360 72/56
10.00 1:39:05 9:01 9:01 130 120-139 1171 167 162-170 274 188-356 44/70
11.00 1:49:03 9:59 9:59 130 117-144 1297 155 114-228 261 172-405 61/59
12.00 1:58:55 9:52 +10 9:52 133 119-143 1311 167 160-172 266 129-330 50/12
13.00 2:08:29 9:35 9:35 138 126-145 1322 169 164-174 279 203-349 49/17
14.00 2:17:41 9:12 9:12 141 133-146 1297 167 162-172 272 223-375 34/71
15.00 2:27:42 10:01 10:01 139 126-147 1392 161 120-172 264 195-357 29/48
16.00 2:36:55 9:13 +23 9:13 138 124-145 1272 167 162-170 277 1-424 44/36
17.00 2:46:50 9:55 +10 9:55 138 132-144 1368 157 116-238 272 53-406 42/45
18.00 2:59:33 12:43 +3:17 12:43 143 109-153 1818 168 114-174 274 89-354 31/19
19.00 3:08:52 9:20 9:20 146 142-152 1362 170 166-174 293 187-430 79/83
20.00 3:17:27 8:34 8:34 149 142-157 1277 168 162-174 278 192-403 73/59
21.00 3:27:53 10:26 10:26 143 131-152 1492 162 118-244 262 178-368 16/39
22.00 3:36:16 8:24 8:24 145 135-148 1217 168 164-172 281 191-351 43/61
23.00 3:46:19 10:03 10:03 162 144-172 1627 154 108-170 263 186-402 39/26
24.00 3:55:54 9:35 9:35 167 146-179 1599 169 164-172 278 209-340 39/16
25.00 4:07:22 11:29 +1:10 11:29 147 110-158 1687 159 90-172 257 14-366 33/67
26.00 4:17:27 10:05 +1:09 10:05 142 125-152 1431 167 124-236 254 5-343 55/26
27.00 4:27:35 10:08 10:08 147 141-156 1489 158 116-248 253 179-363 21/52
28.00 4:46:47 19:13 +10:11 19:13 137 88-150 2632 168 150-172 273 11-334 43/49
29.00 4:57:53 11:05 11:05 143 133-164 1585 155 106-172 242 177-362 41/16
30.00 5:08:34 10:41 10:41 144 137-153 1539 158 118-244 237 137-331 37/17
31.00 5:19:37 11:03 11:03 144 140-147 1591 159 116-250 244 48-328 31/59
32.00 5:29:53 10:16 10:16 141 136-144 1447 155 114-242 239 142-312 56/28
33.00 5:39:43 9:51 9:51 142 138-145 1398 161 114-170 239 122-350 20/33
34.00 5:50:50 11:07 +12 11:07 140 133-146 1555 154 106-174 233 32-305 45/44
35.00 6:03:49 12:59 +58 12:59 137 109-152 1778 152 96-172 209 66-333 43/54
35.22 6:06:27 2:38 12:13 137 129-142 1673 148 118-170 213 125-306 12/3

Heart

141/179max
  • Show Beats/Mile

Elevation

Asc 1239m, Range 86m, Flat prediction 4:49:20
Elevation Graph
Biggest Climbs (m) Min/mi
52 7.5% 12:51
52 7.1% 13:59
51 7.5% 11:36
50 7.5% 12:03
50 6.7% 11:33
47 7.9% 12:40
See your biggest climbs

Power

262W (430 max)
Power Graph
Power Bands

Cadence

162 (250 max) Stride Length: 102cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 84.1 167 33 5:05:17 9:49
Walk 11.0 118 2.2 42:14 19:23
Still 0.0 - - 5 -
Pause 4.9 - - 18:51 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:52 7:32 44.33% More
800m 3:53 7:49 50.25% More
1km 4:56 7:56 51.67% More
Mile 8:23 8:23 51.65% More
5k 28:07 9:03 52.36% More
5 miles 46:35 9:19 51.50% More
10k 58:03 9:21 51.62% More
10 miles 1:35:05 9:30 52.10% More
Half 2:05:21 9:34 52.29% More
20 miles 3:13:32 9:41 53.26% More
Mara 4:19:54 9:55 52.88% More
50k 5:17:13 10:13 53.28% More

Predictions

Dist Time Per Mile WAVA
1M 7:53 7:53 54.89
5km 26:13 8:26 56.17
5M 43:25 8:41 55.25
10km 54:40 8:48 54.81
10M 1:30:32 9:03 54.72
Half 2:00:32 9:12 53.96
20M 3:08:46 9:26 54.60
Mara 4:11:19 9:36 54.68
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