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Fri 19th Apr 2024 at 2:46pm by RunShep

Run > General
  • Time
    41:09
  • Miles
    4.50
  • Min/mi
    9:09
  • Pacing
    96.2%
  • WAVA
    52.00
  • Stride(cm)
    104
  • Cals
    560
  • Watts
    363
  • Cadence
    169
  • BPM
    118
  • B/mi
    1078
  • Asc(m)
    8
  • Surface
    Road

Notes & Comments

1) 1mi - 9:09(9:09/mi) 112/121bpm [1025b/mi] 121cal 356/399W
2) 1mi - 9:03(9:03/mi) 118/122bpm [1069b/mi] 127cal 371/422W
3) 1mi - 9:11(9:11/mi) 119/124bpm [1094b/mi] 125cal 362/474W
4) 1mi - 9:07(9:07/mi) 121/125bpm [1103b/mi] 124cal 361/467W
5) 0.5mi - 4:38(9:13/mi) 121/123bpm [1115b/mi] 63cal 362/385W
9:09 9:03 9:11 9:07 4:38

Pace

1% 68% 30%

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 1:10 1:10 9:17 96 71-116 891 157 42-168 346 102-399 2/1
0.25 2:20 1:10 9:19 116 110-121 1081 169 168-170 355 342-374 1/2
0.38 3:28 1:08 9:06 111 110-112 1011 168 166-170 357 344-380 0/1
0.50 4:36 1:09 9:09 112 109-113 1025 169 168-170 353 317-377 1/1
0.63 5:45 1:08 9:06 113 113-114 1029 170 168-170 354 343-365 0/1
0.75 6:53 1:09 9:10 115 114-116 1054 169 166-172 358 345-369 1/1
0.88 8:02 1:09 9:11 116 115-116 1066 170 168-170 355 342-368 0/1
1.00 9:10 1:07 8:59 117 116-118 1051 170 170-170 375 357-396 1/0
1.13 10:17 1:08 9:02 118 117-121 1066 169 168-170 380 368-399 2/1
1.25 11:23 1:05 8:44 119 117-122 1039 170 168-172 375 358-405 0/1
1.38 12:30 1:07 8:55 119 118-121 1060 171 170-172 366 357-381 1/1
1.50 13:36 1:06 8:50 119 118-119 1051 170 168-172 370 359-390 1/0
1.63 14:42 1:06 8:46 118 117-119 1034 170 166-172 382 366-422 0/1
1.75 15:50 1:08 9:07 119 118-120 1085 170 168-174 366 353-390 1/1
1.88 16:58 1:08 9:05 118 115-120 1072 168 166-170 374 361-389 1/1
2.00 18:13 1:15 9:59 118 115-119 1178 166 108-170 357 74-416 1/1
2.13 19:23 1:10 9:19 116 115-117 1080 168 166-170 359 346-372 1/1
2.25 20:33 1:10 9:18 117 115-119 1088 169 168-170 366 358-382 1/0
2.38 21:41 1:08 9:07 119 118-120 1084 170 168-170 364 349-388 1/1
2.50 22:49 1:08 9:03 118 116-119 1068 171 168-174 353 339-385 1/1
2.63 23:55 1:06 8:48 120 117-121 1056 170 168-172 373 357-401 1/1
2.75 25:04 1:09 9:15 121 119-123 1119 170 164-172 390 369-455 3/0
2.88 26:14 1:09 9:15 120 118-124 1109 168 162-170 345 293-474 1/4
3.00 27:25 1:11 9:29 119 115-121 1129 170 168-172 347 331-381 1/0
3.13 28:35 1:10 9:22 120 119-121 1123 170 168-172 355 333-385 2/1
3.25 29:42 1:07 8:58 119 118-120 1067 170 168-172 350 338-382 1/2
3.38 30:49 1:07 8:58 120 117-122 1075 170 168-172 355 339-370 1/1
3.50 31:56 1:07 8:57 121 120-121 1082 170 168-172 368 342-390 1/1
3.63 33:06 1:10 9:18 121 119-122 1126 170 168-172 377 358-393 1/0
3.75 34:14 1:08 9:06 121 120-122 1101 171 170-172 364 352-392 0/1
3.88 35:23 1:08 9:07 123 122-125 1122 170 164-172 390 355-467 3/2
4.00 36:32 1:09 9:10 121 117-125 1108 170 168-172 332 289-406 1/3
4.13 37:39 1:07 8:56 122 121-123 1090 172 170-174 361 344-379 0/1
4.25 38:47 1:08 9:05 121 120-123 1100 170 170-172 365 345-385 1/1
4.38 39:58 1:11 9:29 121 120-122 1147 171 170-172 361 339-378 1/1
4.50 41:09 1:11 9:25 121 120-122 1139 170 166-174 361 343-377 1/1

Heart

118/125max
  • Show Beats/Mile

Elevation

Asc 8m, Range 5m, Flat prediction 41:09
Elevation Graph
No climbs of at least 10 metres detected.

Power

363W (474 max)
Power Graph
Power Bands

Cadence

169 (174 max) Stride Length: 104cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.6 169 4.5 40:59 9:08
Walk 0.4 96 0 9 12:11
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:10 8:41 38.22% More
800m 4:22 8:46 44.47% More
1km 5:29 8:49 46.13% More
Mile 8:53 8:53 48.30% More
5k 28:18 9:06 51.63% More

Predictions

Dist Time Per Mile WAVA
1M 8:21 8:21 51.41
5km 27:47 8:57 52.58
5M 46:01 9:12 51.70
10km 57:56 9:19 51.28
10M 1:35:56 9:36 51.19
Half 2:07:43 9:45 50.49
20M 3:20:01 10:00 51.08
Mara 4:26:18 10:10 51.16
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