Tue 23rd Apr 2024 at 6:06pm by Rog T

Run > Long Run

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Time
1:52:32
Miles
10.99
Min/mi
10:14
Pacing
0%
WAVA
47.34
Stride(cm)
93
Cals
1389
Watts
328
Cadence
169
BPM
128
%MHR
72.7
B/mi
1311
Asc(m)
159
Hillscore
13
Surface
Road

Notes & Comments

1) 1mi - 9:06(9:06/mi) 124/136bpm [1128b/mi] 123cal 331/479W
2) 1mi - 9:03(9:03/mi) 130/133bpm [1177b/mi] 122cal 334/466W
3) 1mi - 9:32(9:32/mi) 133/139bpm [1268b/mi] 131cal 337/476W
4) 1mi - 10:18(10:18/mi) 134/143bpm [1381b/mi] 136cal 303/431W
5) 1mi - 10:39(10:39/mi) 125/140bpm [1331b/mi] 129cal 311/474W
6) 1mi - 12:45(12:45/mi) 125/139bpm [1594b/mi] 139cal 283/480W
7) 1mi - 11:21(11:21/mi) 124/131bpm [1407b/mi] 117cal 280/429W
8) 1mi - 10:24(10:24/mi) 125/133bpm [1301b/mi] 120cal 305/483W
9) 1mi - 10:19(10:19/mi) 124/129bpm [1279b/mi] 123cal 292/355W
10) 1mi - 9:43(9:43/mi) 131/135bpm [1273b/mi] 125cal 331/388W
11) 0.99mi - 9:22(9:30/mi) 136/139bpm [1292b/mi] 124cal 354/392W

9:06 9:03 9:32 10:18 10:39 12:45 11:21 10:24 10:19 9:43 9:22

Pin Map

0mi in 0

Pace

62%

37%

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	4:36	4:36	9:13	118 72-126	1087	173 168-178	326 277-358	3/5
1.00	9:06	4:30	9:00	130 125-136	1169	171 166-178	346 321-479	6/6
1.50	13:36	4:30	8:59	130 126-132	1168	169 98-206	335 141-382	3/6
2.00	18:09	4:33	9:07	130 126-133	1185	169 166-172	339 290-466	8/10
2.50	45:11	27:02 +22:14	54:04	130 84-139	7028	174 88-206	344 55-476	7/1
3.00	49:56	4:45	9:30	135 129-139	1282	173 168-178	335 321-365	8/5
3.50	54:57	5:01	10:02	131 127-137	1314	170 106-180	320 132-431	2/11
4.00	1:00:14	5:17	10:35	137 125-143	1449	169 104-176	320 93-369	23/0
4.50	1:06:03	5:49	11:38	128 112-140	1490	166 90-174	326 4-474	6/14
5.00	1:10:53	4:50	9:39	121 116-124	1169	169 164-176	316 270-369	7/13
5.50	1:18:04	7:11	14:22	122 104-139	1753	166 106-176	349 88-480	41/2
6.00	1:23:38	5:34	11:08	129 120-137	1436	167 82-174	323 100-433	13/4
6.50	1:28:51	5:13	10:27	129 127-131	1347	168 116-174	318 181-388	17/23
7.00	1:34:59	6:07	12:15	120 111-128	1469	163 88-172	271 55-429	12/41
7.50	1:40:02	5:03	10:06	124 110-133	1252	165 84-178	337 32-474	7/27
8.00	1:45:23	5:22	10:43	126 122-128	1351	171 106-176	333 73-483	15/12
8.50	1:50:27	5:04	10:07	125 121-128	1265	167 82-174	300 52-347	3/8
9.00	1:59:10	8:43 +3:29	17:25	123 90-129	2143	167 112-224	315 112-355	3/3
9.50	2:04:01	4:52	9:44	130 114-135	1264	175 170-180	332 300-388	6/6
10.00	2:08:53	4:52	9:43	131 129-135	1273	171 168-174	331 317-351	6/2
10.50	2:13:41	4:48	9:36	136 132-139	1305	169 166-174	346 280-382	6/5
10.98	2:18:15	4:34	9:27	136 133-138	1285	166 162-170	362 314-392	6/3

Heart

128/143max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 159m, Range 77m, Flat prediction 1:47:10

Elevation Graph

Biggest Climbs (m)	Min/mi
69 3.4%	12:24
28 2.6%	11:28
15 5.6%	13:01
13 6.5%	12:28
See your biggest climbs

Power

328W (483 max)

Power Graph

Power Bands

Cadence

169 (224 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	78.3	169	10.9	1:47:33	10:11
Walk	17.5	104	0.1	24:50	5:40:49
Still	1.7	-	-	2:23	-
Pause	2.5	-	-	3:29	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:11	8:48	37.21%	More
800m	4:26	8:56	42.90%	More
1km	5:33	8:56	44.76%	More
Mile	8:59	8:59	47.07%	More
5k	31:50	10:15	45.16%	More
5 miles	54:18	10:52	43.10%	More
10k	1:07:14	10:49	43.46%	More
10 miles	2:08:52	12:53	37.47%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:40	8:40	48.77
5km	29:08	9:23	49.36
5M	48:28	9:42	48.29
10km	1:01:09	9:50	47.78
10M	1:41:43	10:10	47.46
Half	2:15:48	10:22	46.67
20M	3:33:31	10:41	47.03
Mara	4:45:02	10:53	46.98

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