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Sat 20th Apr 2024 at 8:52am by bgillam

Run > General
  • Time
    3:08:30
  • Miles
    20.38
  • Min/mi
    9:15
  • Pacing
    77.8%
  • WAVA
    53.90
  • Stride(cm)
    102
  • Cals
    2387
  • Watts
    313
  • Cadence
    170
  • BPM
    143
  • %MHR
    83.6
  • B/mi
    1323
  • Asc(m)
    45
  • Surface
    Road

Notes & Comments

1) 1km - 5:02(5:02/km) 123/141bpm [618b/km] 63cal 339/377W
2) 1km - 5:14(5:14/km) 144/146bpm [754b/km] 74cal 325/425W
3) 1km - 4:58(4:58/km) 145/148bpm [720b/km] 71cal 343/373W
4) 1km - 5:06(5:06/km) 147/150bpm [750b/km] 73cal 338/407W
5) 1km - 5:05(5:05/km) 149/151bpm [758b/km] 72cal 336/351W
6) 1km - 5:08(5:08/km) 150/152bpm [770b/km] 73cal 335/368W
7) 1km - 5:10(5:10/km) 150/151bpm [775b/km] 73cal 328/344W
8) 1km - 5:18(5:18/km) 150/151bpm [794b/km] 76cal 327/349W
9) 1km - 5:24(5:24/km) 151/154bpm [816b/km] 78cal 330/398W
10) 1km - 5:17(5:17/km) 152/153bpm [804b/km] 76cal 329/405W
11) 1km - 5:15(5:15/km) 151/152bpm [793b/km] 74cal 331/362W
12) 1km - 5:19(5:19/km) 150/151bpm [797b/km] 75cal 332/414W
13) 1km - 5:14(5:14/km) 151/152bpm [789b/km] 74cal 328/350W
14) 1km - 5:12(5:12/km) 152/153bpm [791b/km] 74cal 327/344W
15) 1km - 5:14(5:14/km) 151/153bpm [791b/km] 74cal 330/354W
16) 1km - 5:10(5:10/km) 152/154bpm [786b/km] 72cal 327/342W
17) 1km - 5:35(5:35/km) 149/154bpm [832b/km] 73cal 304/363W
18) 1km - 5:08(5:08/km) 153/154bpm [785b/km] 72cal 366/384W
19) 1km - 5:15(5:15/km) 154/155bpm [808b/km] 75cal 350/385W
20) 1km - 5:08(5:08/km) 155/159bpm [796b/km] 74cal 372/465W
21) 1km - 5:05(5:05/km) 157/158bpm [797b/km] 74cal 381/406W
22) 1km - 5:52(5:52/km) 148/157bpm [869b/km] 73cal 288/460W
23) 1km - 5:03(5:03/km) 156/158bpm [789b/km] 73cal 366/403W
24) 1km - 5:50(5:50/km) 153/159bpm [891b/km] 76cal 309/405W
25) 1km - 7:09(7:09/km) 138/154bpm [987b/km] 70cal 219/370W
26) 1km - 6:04(6:04/km) 144/153bpm [875b/km] 73cal 283/397W
27) 1km - 9:00(9:00/km) 115/127bpm [1036b/km] 66cal 175/209W
28) 1km - 8:49(8:49/km) 108/126bpm [953b/km] 67cal 186/255W
29) 1km - 6:35(6:35/km) 125/145bpm [823b/km] 70cal 275/366W
30) 1km - 6:32(6:32/km) 134/148bpm [875b/km] 69cal 262/382W
31) 1km - 6:38(6:38/km) 136/151bpm [902b/km] 73cal 267/382W
32) 1km - 6:08(6:08/km) 142/153bpm [872b/km] 76cal 294/402W
33) 0.8km - 5:31(6:55/km) 140/151bpm [968b/km] 61cal 233/405W
5:02 5:14 4:58 5:06 5:05 5:08 5:10 5:18 5:24 5:17 5:15 5:19 5:14 5:12 5:14 5:10 5:35 5:08 5:15 5:08 5:05 5:52 5:03 5:50 7:09 6:04 9:00 8:49 6:35 6:32 6:38 6:08 5:31
Pin Map
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Pace

89% 11%

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 8:15 8:15 8:15 132 71-146 1088 176 120-182 338 121-425 9/7
2.00 16:19 8:04 8:04 145 142-148 1170 178 174-184 341 324-373 7/8
3.00 24:32 8:13 8:13 148 144-151 1217 178 166-184 337 305-407 8/9
4.00 32:49 8:17 8:17 149 147-152 1233 178 174-182 332 319-368 8/6
5.00 41:15 8:26 8:26 150 147-151 1266 178 170-184 327 310-349 15/13
6.00 49:56 8:41 8:41 151 149-154 1311 178 162-186 330 153-405 13/9
7.00 58:22 8:25 8:25 151 149-153 1271 179 174-184 331 315-362 10/9
8.00 1:06:49 8:27 8:27 150 148-152 1269 180 166-188 330 292-414 14/12
9.00 1:15:13 8:24 8:24 152 149-153 1277 181 168-186 328 309-354 6/6
10.00 1:23:35 8:22 8:22 152 149-154 1272 181 176-188 329 313-350 12/11
11.00 1:32:17 8:42 8:42 150 129-154 1305 179 120-188 335 135-384 16/15
12.00 1:40:41 8:23 8:23 154 150-155 1292 182 166-190 357 318-385 13/15
13.00 1:48:52 8:12 8:12 156 154-159 1279 182 174-190 377 346-465 10/10
14.00 1:57:50 8:58 8:58 151 128-157 1354 176 124-190 334 69-460 17/19
15.00 2:07:19 9:29 9:29 152 127-159 1442 171 82-190 328 68-405 13/15
16.00 2:17:10 9:51 9:51 141 122-154 1389 167 124-188 291 63-397 10/9
17.00 2:31:26 14:15 14:15 118 102-153 1682 132 112-250 197 56-391 10/11
18.00 2:43:30 12:04 12:04 116 103-145 1401 144 116-182 239 65-366 12/12
19.00 2:54:09 10:38 10:38 136 118-151 1447 159 120-184 293 63-382 13/14
20.00 3:04:21 10:12 10:12 140 122-153 1429 163 114-188 305 38-405 13/15
20.38 3:08:30 4:09 10:57 140 123-151 1534 157 118-188 285 69-402 5/5

Heart

143/159max
  • Show Beats/Mile

Elevation

Asc 45m, Range 13m, Flat prediction 3:08:30
Elevation Graph
No climbs of at least 10 metres detected.

Power

313W (465 max)
Power Graph
Power Bands

Cadence

170 (250 max) Stride Length: 102cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 79.8 180 17.7 2:30:21 8:29
Walk 20.1 129 2.6 37:51 14:19
Still 0.2 - - 19 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:57 7:53 41.29% More
800m 3:57 7:58 47.70% More
1km 4:58 7:59 49.65% More
Mile 8:03 8:03 52.12% More
5k 25:25 8:11 56.15% More
5 miles 41:15 8:15 56.28% More
10k 51:42 8:19 56.05% More
10 miles 1:23:35 8:21 57.28% More
Half 1:49:40 8:22 57.74% More
20 miles 3:04:21 9:13 54.01% More

Predictions

Dist Time Per Mile WAVA
1M 7:17 7:17 57.59
5km 24:46 7:58 57.61
5M 41:23 8:17 56.09
10km 52:19 8:25 55.39
10M 1:27:26 8:45 54.75
Half 1:57:00 8:56 53.70
20M 3:04:43 9:14 53.90
Mara 4:07:12 9:26 53.71
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