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Sat 4th May 2024 at 10:31am by zp

Run > Long Run
  • Time
    2:52:26
  • Miles
    18.70
  • Min/mi
    9:13
  • Pacing
    81.4%
  • WAVA
    54.18
  • Stride(cm)
    99
  • Cals
    1711
  • Watts
    256
  • Cadence
    177
  • BPM
    131
  • %MHR
    76.5
  • B/mi
    1206
  • Asc(m)
    711
  • Hillscore
    42
  • Surface
    Road

Notes & Comments

1) 1km - 6:29(6:29/km) 107/126bpm [693b/km] 206/W 9.26/11.36kmph
2) 1km - 7:29(7:29/km) 122/136bpm [913b/km] 256/W 8.02/11.43kmph
3) 1km - 5:49(5:49/km) 131/139bpm [762b/km] 265/W 10.31/11.88kmph
4) 1km - 5:34(5:34/km) 129/137bpm [719b/km] 280/W 10.78/11.92kmph
5) 1km - 5:28(5:28/km) 128/141bpm [700b/km] 264/W 10.98/12.12kmph
6) 1km - 5:22(5:22/km) 121/127bpm [649b/km] 228/W 11.18/13.48kmph
7) 1km - 5:27(5:27/km) 128/139bpm [697b/km] 250/W 11.01/12.37kmph
8) 1km - 5:31(5:31/km) 133/144bpm [733b/km] 260/W 10.88/12.63kmph
9) 1km - 5:22(5:22/km) 136/145bpm [729b/km] 285/W 11.18/12.59kmph
10) 1km - 5:48(5:48/km) 134/142bpm [778b/km] 270/W 10.35/15.65kmph
11) 1km - 5:38(5:38/km) 127/142bpm [715b/km] 238/W 10.65/12.81kmph
12) 1km - 6:20(6:20/km) 129/136bpm [817b/km] 268/W 9.48/10.78kmph
13) 1km - 6:39(6:39/km) 130/139bpm [863b/km] 267/W 9.02/12.37kmph
14) 1km - 6:21(6:21/km) 132/137bpm [838b/km] 271/W 9.45/11.36kmph
15) 1km - 5:23(5:23/km) 131/138bpm [706b/km] 264/W 11.15/12.2kmph
16) 1km - 5:54(5:54/km) 128/139bpm [754b/km] 253/W 10.17/12.95kmph
17) 1km - 6:13(6:13/km) 137/146bpm [851b/km] 265/W 9.65/12.04kmph
18) 1km - 6:03(6:03/km) 131/144bpm [793b/km] 230/W 9.92/12.24kmph
19) 1km - 5:31(5:31/km) 134/142bpm [740b/km] 252/W 10.88/11.61kmph
20) 1km - 5:24(5:24/km) 137/144bpm [739b/km] 270/W 11.11/12.33kmph
21) 1km - 4:46(4:46/km) 134/141bpm [639b/km] 264/W 12.59/13.38kmph
22) 1km - 4:21(4:21/km) 131/137bpm [569b/km] 251/W 13.79/14.4kmph
23) 1km - 4:39(4:39/km) 138/143bpm [641b/km] 271/W 12.9/13.79kmph
24) 1km - 6:28(6:28/km) 134/146bpm [867b/km] 266/W 9.28/12.41kmph
25) 1km - 5:39(5:39/km) 133/148bpm [752b/km] 236/W 10.62/11.8kmph
26) 1km - 6:19(6:19/km) 138/148bpm [873b/km] 261/W 9.5/12.46kmph
27) 1km - 5:59(5:59/km) 137/148bpm [819b/km] 244/W 10.03/11.01kmph
28) 1km - 5:05(5:05/km) 131/139bpm [665b/km] 233/W 11.8/12.86kmph
29) 1km - 5:00(5:00/km) 131/140bpm [655b/km] 228/W 12/17.39kmph
30) 1km - 5:48(5:48/km) 136/144bpm [788b/km] 256/W 10.35/11.57kmph
31) 0.1km - 39(6:22/km) 140/141bpm [892b/km] 217/W 9.42/9.65kmph
6:29 7:29 5:49 5:34 5:28 5:22 5:27 5:31 5:22 5:48 5:38 6:20 6:39 6:21 5:23 5:54 6:13 6:03 5:31 5:24 4:46 4:21 4:39 6:28 5:39 6:19 5:59 5:05 5:00 5:48 39

Pace

2% 5% 21% 50% 18% 5%

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 5:21 5:21 10:42 105 65-120 1123 174 86-190 202 101-311 75/19
1.00 11:19 5:58 11:57 118 91-136 1410 172 60-180 269 57-358 21/7
1.50 16:33 5:14 10:28 130 122-139 1361 177 168-184 277 162-352 51/1
2.00 21:03 4:30 9:00 130 120-139 1170 178 174-186 269 164-371 37/5
2.50 25:29 4:26 8:51 130 123-135 1151 178 174-184 272 195-374 26/15
3.00 29:53 4:24 8:48 127 123-141 1117 180 174-186 271 171-395 19/13
3.50 34:14 4:21 8:42 124 115-141 1079 179 170-208 247 163-325 13/17
4.00 38:27 4:13 8:27 123 116-130 1038 180 172-208 208 128-330 3/57
4.50 43:03 4:36 9:12 130 119-141 1197 177 168-186 256 176-358 16/22
5.00 47:23 4:19 8:39 133 122-144 1150 177 122-188 273 129-394 19/17
5.50 51:40 4:17 8:34 135 129-143 1157 179 174-186 289 222-418 16/11
6.00 56:08 4:28 8:57 137 123-145 1226 179 170-218 267 172-376 28/5
6.50 1:01:11 5:03 10:05 131 120-142 1321 177 164-196 253 150-371 26/11
7.00 1:05:33 4:22 8:44 123 110-132 1075 180 172-192 248 148-335 13/38
7.50 1:10:46 5:13 10:26 130 123-137 1356 177 170-182 267 199-409 29/1
8.00 1:16:15 5:29 10:59 129 111-139 1417 174 98-180 268 92-357 27/5
8.50 1:21:19 5:04 10:08 132 127-137 1337 175 110-184 270 116-360 34/7
9.00 1:26:02 4:43 9:26 134 129-138 1264 176 174-180 271 197-383 41/3
9.50 1:30:13 4:11 8:22 128 125-135 1070 177 172-184 258 195-305 21/13
10.00 1:35:06 4:53 9:47 130 116-145 1271 176 86-184 260 135-387 5/22
10.50 1:40:12 5:06 10:12 136 127-146 1388 175 166-184 269 158-366 36/11
11.00 1:45:08 4:56 9:52 133 116-146 1313 176 158-192 223 80-396 36/19
11.50 1:49:44 4:36 9:12 131 117-142 1204 177 170-186 243 134-391 23/45
12.00 1:54:00 4:16 8:32 136 130-142 1160 178 174-186 269 204-382 20/22
12.50 1:58:18 4:18 8:36 136 126-144 1169 178 172-182 263 149-379 19/21
13.00 2:02:11 3:53 7:45 134 127-141 1039 180 176-184 268 201-388 18/20
13.50 2:05:39 3:29 6:57 131 126-135 911 181 178-188 243 197-317 5/55
14.00 2:09:16 3:37 7:14 135 129-143 977 181 176-186 271 182-412 3/54
14.50 2:13:37 4:20 8:40 133 117-142 1154 179 168-186 260 126-343 8/31
15.00 2:18:52 5:16 10:32 137 127-146 1443 175 158-186 274 158-375 37/10
15.50 2:23:20 4:28 8:55 133 122-148 1187 176 170-182 236 129-373 22/38
16.00 2:27:56 4:36 9:11 138 127-148 1268 177 170-186 259 166-395 19/26
16.50 2:33:12 5:16 10:33 138 129-148 1456 173 160-182 242 149-323 36/9
17.00 2:37:50 4:38 9:15 134 122-142 1240 175 168-184 250 152-360 21/23
17.50 2:41:51 4:01 8:03 132 127-139 1062 177 172-184 238 171-319 7/38
18.00 2:45:47 3:56 7:52 131 126-140 1031 178 168-230 215 158-320 4/62
18.50 2:50:17 4:30 9:00 135 127-141 1214 174 166-182 249 179-346 9/19
18.70 2:52:26 2:09 10:33 140 135-144 1478 175 170-182 264 164-325 14/3

Heart

131/148max
  • Show Beats/Mile

Elevation

Asc 711m, Range 282m, Flat prediction 2:43:10
Elevation Graph
Biggest Climbs (m) Min/mi
93 6.3% 10:53
52 4.5% 10:05
37 4.0% 10:43
33 5.6% 10:04
32 9.1% 12:20
27 7.6% 12:06
See your biggest climbs

Power

256W (418 max)
Power Graph
Power Bands

Cadence

177 (230 max) Stride Length: 99cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.1 177 18.7 2:50:57 9:10
Walk 0.5 116 0 48 20:56
Still 0.4 - - 41 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:42 6:51 47.78% More
800m 3:27 6:57 55.08% More
1km 4:19 6:56 57.59% More
Mile 7:05 7:05 59.73% More
5k 24:39 7:56 58.32% More
5 miles 42:20 8:28 55.29% More
10k 53:36 8:38 54.50% More
10 miles 1:28:57 8:54 54.27% More
Half 1:57:51 9:00 54.19% More

Predictions

Dist Time Per Mile WAVA
1M 7:44 7:44 54.66
5km 25:43 8:17 55.92
5M 42:36 8:31 54.93
10km 53:38 8:38 54.47
10M 1:28:49 8:53 54.36
Half 1:58:15 9:02 53.59
20M 3:05:10 9:16 54.23
Mara 4:06:32 9:25 54.31
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