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Thu 2nd May 2024 at 10:21am by ColW

Run > General
  • Time
    56:51
  • Miles
    4.49
  • Min/mi
    12:40
  • Pacing
    78.2%
  • WAVA
    38.81
  • Stride(cm)
    70
  • Cals
    616
  • Cadence
    181
  • BPM
    145
  • %MHR
    77.1
  • B/mi
    1835
  • Asc(m)
    176
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

1) 1km - 8:32(8:32/km) 130/153bpm [1109b/km] 84cal 7.03/9.24kmph
2) 1km - 6:59(6:59/km) 147/153bpm [1027b/km] 79cal 8.59/10.65kmph
3) 1km - 7:07(7:07/km) 150/157bpm [1067b/km] 83cal 8.43/10.01kmph
4) 1km - 6:34(6:34/km) 153/168bpm [1004b/km] 79cal 9.14/10.45kmph
5) 1km - 8:24(8:24/km) 156/164bpm [1311b/km] 100cal 7.14/9.34kmph
6) 1km - 8:50(8:50/km) 151/161bpm [1333b/km] 94cal 6.8/9.34kmph
7) 1km - 8:20(8:20/km) 145/156bpm [1209b/km] 79cal 7.2/9.27kmph
8) 0.23km - 2:05(9:17/km) 144/155bpm [1338b/km] 18cal 6.46/8.97kmph
8:32 6:59 7:07 6:34 8:24 8:50 8:20 2:05

Pace

72% 18% 10%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 2:14 2:14 +33 17:51 111 91-122 1982 183 178-190 1/2
0.25 4:04 1:50 14:41 119 113-125 1748 179 174-190 2/4
0.38 5:58 1:54 15:11 124 104-149 1882 169 90-192 2/2
0.50 7:33 1:35 12:43 151 149-153 1921 185 178-192 6/1
0.63 9:09 1:36 12:46 149 148-152 1903 186 176-192 6/0
0.75 10:40 1:31 12:10 146 140-150 1776 186 172-192 5/4
0.88 12:18 1:38 13:03 143 140-146 1866 184 172-220 8/2
1.00 13:37 1:19 10:34 146 142-150 1542 191 182-198 2/10
1.13 14:52 1:14 9:54 152 151-152 1504 190 182-192 2/3
1.25 16:09 1:17 10:19 150 148-152 1548 189 162-196 3/2
1.38 17:27 1:18 10:22 155 154-157 1608 190 180-196 4/5
1.50 18:38 1:11 9:32 150 147-154 1430 192 188-198 3/7
1.63 20:19 1:41 13:27 149 145-153 2003 177 116-192 4/11
1.75 21:43 1:24 11:09 149 147-150 1662 190 188-192 2/3
1.88 23:18 1:35 12:39 149 144-152 1886 178 96-196 9/6
2.00 24:38 1:20 10:43 143 140-146 1533 186 118-194 5/6
2.13 25:51 1:12 9:39 151 146-154 1458 195 190-198 13/12
2.25 27:15 1:25 11:17 150 147-152 1692 191 186-196 0/11
2.38 28:35 1:20 10:37 163 155-168 1730 195 190-200 4/5
2.50 29:54 1:19 10:31 165 163-168 1734 191 188-196 12/1
2.63 31:17 1:23 11:04 162 161-163 1792 191 186-196 4/7
2.75 33:02 1:45 14:04 160 153-164 2251 181 122-190 13/4
2.88 34:49 1:47 14:15 150 148-153 2138 169 94-190 17/3
3.00 36:15 1:26 11:30 152 148-155 1748 180 106-192 16/8
3.13 38:36 2:20 18:43 154 148-160 2883 139 88-186 11/1
3.25 40:42 2:06 16:49 152 144-160 2557 168 108-192 15/2
3.38 42:10 1:28 11:45 159 158-161 1869 187 180-192 19/3
3.50 43:39 1:29 11:49 156 155-158 1843 185 128-196 0/26
3.63 45:35 1:56 15:31 143 135-155 2219 177 88-190 4/15
3.75 47:11 1:36 12:49 143 137-146 1833 187 124-196 4/4
3.88 49:05 1:54 15:13 149 135-156 2266 181 170-196 2/14
4.00 50:45 1:40 13:21 146 137-150 1950 189 184-196 7/3
4.13 52:27 1:42 13:36 148 142-152 2014 186 176-192 1/15
4.25 54:13 1:45 14:03 138 132-145 1940 176 86-190 1/9
4.38 55:35 1:23 11:02 146 144-151 1611 191 184-196 2/9
4.49 57:24 1:49 16:00 140 119-155 2241 154 126-192 4/6

Heart

145/168max
  • Show Beats/Mile

Elevation

Asc 176m, Range 83m, Flat prediction 56:19
Elevation Graph
Biggest Climbs (m) Min/mi
51 7.0% 14:50
14 3.8% 10:31
14 13.3% 15:07
13 12.4% 11:04
11 7.3% 11:27
See your biggest climbs

Cadence

181 (220 max) Stride Length: 70cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 91.0 186 4.3 52:12 12:18
Walk 7.7 120 0.2 4:27 22:23
Still 0.4 - - 12 -
Pause 0.9 - - 33 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:27 9:53 34.48% More
800m 4:58 9:59 40.39% More
1km 6:14 10:02 41.86% More
Mile 10:53 10:53 40.71% More
5k 37:20 12:01 40.43% More

Predictions

Dist Time Per Mile WAVA
1M 11:34 11:34 38.31
5km 38:29 12:23 39.21
5M 1:03:43 12:45 38.62
10km 1:20:13 12:55 38.33
10M 2:12:51 13:17 38.28
Half 2:56:52 13:30 37.77
20M 4:36:59 13:51 38.22
Mara 6:08:46 14:05 38.28

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