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Sun 21st Apr 2024 at 7:15am by Dan Russell

Run > General
  • Time
    3:29:37
  • Miles
    23.00
  • Min/mi
    9:07
  • Pacing
    59.4%
  • WAVA
    56.13
  • Stride(cm)
    99
  • Cals
    2680
  • Watts
    322
  • Cadence
    179
  • BPM
    145
  • %MHR
    74.4
  • B/mi
    1322
  • Asc(m)
    428
  • Hillscore
    22
  • Surface
    Road

Notes & Comments

1) 1km - 5:40(5:40/km) 128/137bpm [725b/km] 69cal 313/350W
2) 1km - 5:38(5:38/km) 137/141bpm [772b/km] 72cal 330/396W
3) 1km - 5:39(5:39/km) 139/146bpm [786b/km] 72cal 330/405W
4) 1km - 5:46(5:46/km) 143/150bpm [826b/km] 74cal 328/496W
5) 1km - 5:48(5:48/km) 146/161bpm [846b/km] 76cal 335/484W
6) 1km - 5:51(5:51/km) 145/158bpm [849b/km] 74cal 311/453W
7) 1km - 5:52(5:52/km) 146/154bpm [857b/km] 75cal 323/463W
8) 1km - 5:40(5:40/km) 138/143bpm [783b/km] 67cal 307/373W
9) 1km - 5:45(5:45/km) 138/142bpm [792b/km] 71cal 303/357W
10) 1km - 5:37(5:37/km) 138/143bpm [776b/km] 70cal 308/390W
11) 1km - 5:39(5:39/km) 135/139bpm [762b/km] 74cal 315/350W
12) 1km - 5:46(5:46/km) 139/145bpm [801b/km] 73cal 323/398W
13) 1km - 5:45(5:45/km) 140/148bpm [806b/km] 72cal 323/399W
14) 1km - 5:50(5:50/km) 142/152bpm [828b/km] 70cal 327/480W
15) 1km - 5:52(5:52/km) 143/156bpm [839b/km] 78cal 325/489W
16) 1km - 5:45(5:45/km) 142/153bpm [817b/km] 73cal 315/491W
17) 1km - 5:49(5:49/km) 146/154bpm [850b/km] 72cal 327/468W
18) 1km - 5:39(5:39/km) 138/143bpm [779b/km] 73cal 306/377W
19) 1km - 5:40(5:40/km) 140/146bpm [794b/km] 73cal 306/338W
20) 1km - 5:35(5:35/km) 140/148bpm [781b/km] 72cal 308/361W
21) 1km - 5:38(5:38/km) 140/145bpm [789b/km] 75cal 315/329W
22) 1km - 5:45(5:45/km) 144/148bpm [828b/km] 70cal 322/387W
23) 1km - 5:46(5:46/km) 146/154bpm [841b/km] 72cal 323/409W
24) 1km - 5:56(5:56/km) 146/154bpm [866b/km] 72cal 325/486W
25) 1km - 5:41(5:41/km) 150/161bpm [853b/km] 77cal 330/496W
26) 1km - 5:43(5:43/km) 149/159bpm [852b/km] 73cal 339/597W
27) 1km - 5:44(5:44/km) 152/163bpm [872b/km] 73cal 315/538W
28) 1km - 5:35(5:35/km) 147/153bpm [821b/km] 71cal 313/509W
29) 1km - 5:35(5:35/km) 150/154bpm [837b/km] 72cal 327/521W
30) 1km - 5:38(5:38/km) 152/156bpm [858b/km] 72cal 312/380W
31) 1km - 5:32(5:32/km) 153/156bpm [847b/km] 72cal 324/380W
32) 1km - 5:34(5:34/km) 155/158bpm [864b/km] 70cal 330/406W
33) 1km - 5:38(5:38/km) 157/163bpm [884b/km] 76cal 332/423W
34) 1km - 5:31(5:31/km) 150/160bpm [827b/km] 70cal 311/376W
35) 1km - 5:28(5:28/km) 154/158bpm [841b/km] 70cal 311/353W
36) 1km - 5:23(5:23/km) 157/161bpm [845b/km] 73cal 332/466W
37) 1km - 4:48(4:48/km) 165/175bpm [793b/km] 71cal 379/569W
38) 0.02km - 5(4:02/km) 175/175bpm [707b/km] 1cal 393/394W
5:40 5:38 5:39 5:46 5:48 5:51 5:52 5:40 5:45 5:37 5:39 5:46 5:45 5:50 5:52 5:45 5:49 5:39 5:40 5:35 5:38 5:45 5:46 5:56 5:41 5:43 5:44 5:35 5:35 5:38 5:32 5:34 5:38 5:31 5:28 5:23 4:48 5

Pace

86% 11% 1% 1% 1%

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 9:04 9:04 9:04 132 86-141 1197 175 166-182 322 233-396 10/9
2.00 18:11 9:07 9:07 139 135-146 1267 174 170-180 330 244-405 17/9
3.00 27:28 9:17 9:17 144 135-153 1336 175 168-184 322 210-496 37/42
4.00 36:56 9:28 9:28 147 138-161 1392 175 164-186 327 204-484 49/38
5.00 46:11 9:15 9:15 141 133-151 1304 177 172-184 312 225-462 17/28
6.00 55:20 9:09 9:09 139 135-142 1271 176 172-182 306 267-357 8/11
7.00 1:05:48 10:28 +1:22 10:28 136 107-143 1424 177 174-182 320 273-398 8/9
8.00 1:15:04 9:16 9:16 140 136-148 1298 176 172-178 322 278-399 15/7
9.00 1:24:24 9:19 9:19 142 132-152 1324 178 172-202 322 203-480 35/41
10.00 1:33:51 9:27 9:27 143 131-156 1351 176 86-188 330 202-491 41/28
11.00 1:43:03 9:12 9:12 142 134-154 1307 178 172-186 313 202-450 30/42
12.00 1:52:09 9:06 9:06 140 137-146 1273 179 176-184 305 268-338 7/10
13.00 2:04:48 12:39 +3:40 12:39 140 110-148 1771 180 172-186 317 276-361 11/12
14.00 2:14:02 9:15 9:15 144 140-148 1331 178 174-182 318 280-387 11/7
15.00 2:23:28 9:25 9:25 147 135-154 1385 179 174-188 324 201-486 33/26
16.00 2:32:38 9:10 9:10 148 138-161 1356 180 172-190 329 188-530 46/49
17.00 2:41:49 9:12 9:12 151 137-163 1388 180 174-190 330 164-597 72/70
18.00 2:50:50 9:00 9:00 149 144-154 1342 182 176-188 321 244-521 26/31
19.00 2:59:49 8:59 8:59 152 148-156 1365 181 86-188 321 221-380 17/16
20.00 3:08:48 9:00 9:00 155 151-158 1394 183 178-188 326 294-406 15/13
21.00 3:20:16 11:28 +2:30 11:28 154 120-163 1766 182 166-196 327 274-423 15/17
22.00 3:29:04 8:48 8:48 154 149-160 1355 183 176-188 314 207-461 8/11
23.00 3:37:08 8:04 8:04 162 156-175 1307 186 176-194 364 210-569 71/71
23.00 3:37:10 2 9:55 175 175-175 1735 190 190-190 394 394-394 0/0

Heart

145/175max
  • Show Beats/Mile

Elevation

Asc 428m, Range 25m, Flat prediction 3:28:02
Elevation Graph
Biggest Climbs (m) Min/mi
15 4.1% 9:42
15 5.2% 9:43
15 12.9% 9:49
15 3.1% 9:20
14 5.6% 9:39
13 5.1% 9:51
See your biggest climbs

Power

322W (597 max)
Power Graph
Power Bands

Cadence

179 (202 max) Stride Length: 99cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.5 178 23 3:29:25 9:26
Walk 0.1 86 0 8 15:17
Still 0.0 - - 5 -
Pause 3.4 - - 7:32 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:47 7:12 45.79% More
800m 3:48 7:39 50.48% More
1km 4:48 7:44 52.17% More
Mile 8:04 8:04 52.82% More
5k 27:53 8:59 51.97% More
5 miles 45:10 9:02 52.24% More
10k 56:29 9:05 52.16% More
10 miles 1:32:20 9:14 52.73% More
Half 2:03:42 9:27 52.07% More
20 miles 3:08:44 9:26 53.67% More

Predictions

Dist Time Per Mile WAVA
1M 7:33 7:33 56.42
5km 25:07 8:05 57.70
5M 41:35 8:19 56.74
10km 52:21 8:25 56.28
10M 1:26:42 8:40 56.16
Half 1:55:26 8:49 55.38
20M 3:00:45 9:02 56.04
Mara 4:00:39 9:11 56.12
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