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Sun 21st Apr 2024 at 12:48pm by Adam Rykala

Run > General
  • Time
    5:30:05
  • Miles
    18.64
  • Min/mi
    17:43
  • Pacing
    68.4%
  • WAVA
    30.00
  • Stride(cm)
    74
  • Cals
    2291
  • Watts
    167
  • Cadence
    123
  • BPM
    104
  • %MHR
    59.7
  • B/mi
    1839
  • Asc(m)
    610
  • Hillscore
    60
  • Surface
    Road

Notes & Comments

1) 5km - 46:48(9:22/km) 118/138bpm [1105b/km] 437cal 205/393W
2) 5km - 1:01:18(12:16/km) 108/135bpm [1324b/km] 422cal 133/389W
3) 5km - 52:37(10:31/km) 108/128bpm [1136b/km] 380cal 162/329W
4) 5km - 46:31(9:18/km) 102/127bpm [949b/km] 330cal 167/325W
5) 5km - 1:04:29(12:54/km) 96/125bpm [1238b/km] 378cal 120/421W
6) 5km - 58:19(11:40/km) 93/117bpm [1085b/km] 344cal 126/298W
7) 0km - 3(10:30/km) 82/83bpm [861b/km] 102/103W
46:48 1:01:18 52:37 46:31 1:04:29 58:19 3

Pace

100%

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.
0.50 7:17 7:17 14:34 109 64-128 1588 149 100-162 216 69-299 8/18
1.00 13:45 6:28 12:56 113 107-120 1462 153 148-160 230 202-268 8/5
1.50 20:08 6:22 12:45 115 103-130 1466 151 112-234 243 138-365 17/5
2.00 26:59 6:51 13:43 117 109-127 1604 150 142-156 233 175-316 25/6
2.50 32:55 5:56 11:52 123 117-127 1459 154 82-162 252 182-296 61/3
3.00 44:29 11:34 23:09 122 91-138 2824 101 80-160 174 10-393 73/0
3.50 55:48 11:19 22:37 126 96-135 2850 96 80-160 178 101-305 20/33
4.00 1:05:14 9:26 18:53 99 74-126 1869 124 34-186 132 10-253 31/14
4.50 1:14:25 9:10 18:21 111 82-126 2036 120 80-152 195 2-389 38/0
5.00 1:22:41 8:16 16:32 115 100-129 1901 114 86-158 181 37-296 23/27
5.50 1:35:15 12:34 25:09 95 76-119 2389 115 80-210 103 2-257 5/44
6.00 1:43:54 8:39 17:18 109 85-126 1886 119 82-230 155 29-281 23/1
6.50 1:52:36 8:42 17:24 109 97-118 1896 117 88-158 152 6-230 21/8
7.00 2:00:18 7:42 15:23 117 107-128 1801 130 92-158 208 57-324 31/4
7.50 2:10:10 9:53 19:45 107 96-127 2114 104 84-112 139 3-224 29/0
8.00 2:18:38 8:28 16:56 108 93-118 1829 112 94-230 165 116-215 31/9
8.50 2:26:24 7:45 15:31 117 111-127 1814 121 98-158 199 125-329 33/12
9.00 2:35:02 8:38 17:16 101 79-124 1744 117 100-152 154 42-217 20/6
9.50 2:44:55 9:53 19:47 97 82-119 1918 107 82-160 126 25-224 13/43
10.00 2:52:44 7:49 15:38 93 72-117 1453 126 110-156 132 43-232 1/29
10.50 2:59:44 7:00 13:59 106 83-119 1483 138 110-156 189 112-262 4/32
11.00 3:05:52 6:08 12:16 111 88-123 1361 143 112-160 227 106-305 3/30
11.50 3:11:47 5:55 11:51 112 90-127 1327 143 112-230 231 69-325 20/21
12.00 3:18:57 7:10 14:20 98 80-116 1405 132 110-158 178 43-288 6/18
12.50 3:28:59 10:02 20:04 100 78-123 2006 105 80-158 134 27-231 1/17
13.00 3:41:00 12:02 24:03 85 66-111 2045 110 82-232 110 24-235 16/7
13.50 3:54:02 13:01 26:03 100 73-125 2604 112 80-158 150 2-421 51/8
14.00 4:03:49 9:47 19:34 97 69-119 1898 124 80-160 154 19-337 0/44
14.50 4:10:12 6:23 12:46 110 98-116 1405 152 140-156 222 198-243 18/30
15.00 4:20:29 10:18 20:35 106 94-119 2182 118 32-162 164 6-326 26/22
15.50 4:31:03 10:34 21:07 88 65-120 1858 114 80-158 109 26-252 0/76
16.00 4:41:46 10:43 21:25 80 68-117 1714 112 88-150 82 10-175 5/69
16.50 4:50:36 8:51 17:41 93 70-116 1645 128 92-158 148 48-287 5/14
17.00 4:57:56 7:20 14:40 104 75-115 1525 142 106-158 191 102-266 5/14
17.50 5:05:58 8:02 16:03 98 75-116 1573 128 104-158 164 42-297 4/10
18.00 5:12:39 6:41 13:23 110 86-115 1472 152 142-158 230 152-298 8/5
18.50 5:25:02 12:23 24:46 91 69-113 2253 108 80-152 114 1-251 12/2
18.64 5:30:04 5:02 35:16 80 64-101 2821 107 80-160 101 1-248 0/2

Heart

104/138max
  • Show Beats/Mile

Elevation

Asc 610m, Range 323m, Flat prediction 5:04:09
Elevation Graph
Biggest Climbs (m) Min/mi
142 11.0% 23:10
88 4.6% 19:07
70 3.9% 17:56
65 9.4% 27:27
39 3.0% 18:14
36 6.1% 16:53
See your biggest climbs

Power

167W (421 max)
Power Graph
Power Bands

Cadence

123 (234 max) Stride Length: 74cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 35.7 151 8.5 1:57:56 13:49
Walk 59.7 106 10.1 3:17:11 19:31
Still 4.5 - - 14:57 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:24 9:37 35.68% More
800m 5:48 11:40 34.86% More
1km 7:08 11:29 36.91% More
Mile 11:48 11:48 37.84% More
5k 45:35 14:40 33.38% More
5 miles 1:17:56 15:35 31.85% More
10k 1:38:27 15:51 31.50% More
10 miles 2:51:20 17:08 29.95% More
Half 3:43:21 17:03 30.42% More

Predictions

Dist Time Per Mile WAVA
1M 14:51 14:51 30.09
5km 49:25 15:54 30.79
5M 1:21:49 16:22 30.34
10km 1:43:01 16:35 30.11
10M 2:50:35 17:04 30.08
Half 3:47:07 17:20 29.68
20M 5:55:40 17:47 30.04
Mara 7:53:32 18:04 30.08
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