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Tue 7th May 2024 at 6:30pm by Martin James

Run > General
  • Time
    45:14
  • Miles
    4.71
  • Min/mi
    9:36
  • Pacing
    12.8%
  • WAVA
    48.71
  • Stride(cm)
    111
  • Cals
    523
  • Watts
    338
  • Cadence
    151
  • BPM
    125
  • %MHR
    68
  • B/mi
    1202
  • Asc(m)
    29
  • Surface
    Road

Notes & Comments

1) 0.25mi - 1:30(6:05/mi) 125/142bpm [760b/mi] 20cal 444/496W
2) 0.02mi - 1:01(46:48/mi) 105/142bpm [4915b/mi] 10cal 87/446W
3) 0.25mi - 1:30(5:54/mi) 128/146bpm [756b/mi] 21cal 435/498W
4) 0.02mi - 59(43:34/mi) 110/146bpm [4792b/mi] 10cal 74/439W
5) 0.26mi - 1:31(5:52/mi) 133/149bpm [779b/mi] 21cal 448/535W
6) 0.03mi - 59(30:24/mi) 119/150bpm [3618b/mi] 10cal 82/438W
7) 0.26mi - 1:31(5:51/mi) 136/151bpm [796b/mi] 21cal 435/520W
8) 0.11mi - 3:03(27:21/mi) 100/152bpm [2735b/mi] 20cal 84/460W
9) 0.26mi - 1:31(5:51/mi) 131/150bpm [767b/mi] 21cal 451/542W
10) 0.03mi - 1:00(32:40/mi) 120/150bpm [3921b/mi] 10cal 82/471W
11) 0.26mi - 1:30(5:48/mi) 136/152bpm [790b/mi] 21cal 442/539W
12) 0.03mi - 1:00(37:59/mi) 121/152bpm [4595b/mi] 10cal 76/462W
13) 0.26mi - 1:31(5:52/mi) 139/152bpm [815b/mi] 22cal 446/510W
14) 0.03mi - 1:00(35:33/mi) 122/152bpm [4337b/mi] 11cal 80/435W
15) 0.26mi - 1:30(5:44/mi) 138/153bpm [792b/mi] 23cal 442/555W
16) 0.04mi - 2:59(1:19:18/mi) 100/153bpm [7929b/mi] 16cal 23/466W
17) 0.26mi - 1:30(5:50/mi) 134/150bpm [782b/mi] 22cal 451/533W
18) 0.02mi - 1:00(41:18/mi) 126/150bpm [5203b/mi] 11cal 76/473W
19) 0.26mi - 1:31(5:42/mi) 140/154bpm [797b/mi] 22cal 448/563W
20) 0.03mi - 1:01(36:49/mi) 125/153bpm [4601b/mi] 10cal 70/463W
21) 0.26mi - 1:30(5:44/mi) 141/154bpm [808b/mi] 22cal 444/510W
22) 0.04mi - 1:01(25:55/mi) 127/154bpm [3292b/mi] 11cal 82/416W
23) 0.26mi - 1:30(5:51/mi) 142/152bpm [830b/mi] 23cal 441/522W
24) 0.04mi - 2:59(1:11:36/mi) 101/152bpm [7231b/mi] 15cal 28/461W
25) 0.27mi - 1:30(5:40/mi) 135/152bpm [765b/mi] 22cal 456/564W
26) 0.04mi - 1:00(27:01/mi) 127/152bpm [3431b/mi] 10cal 77/445W
27) 0.26mi - 1:31(5:44/mi) 141/153bpm [809b/mi] 23cal 450/525W
28) 0.03mi - 59(38:19/mi) 128/152bpm [4904b/mi] 9cal 69/454W
29) 0.26mi - 1:30(5:52/mi) 141/153bpm [826b/mi] 22cal 437/513W
30) 0.02mi - 59(43:45/mi) 124/152bpm [5425b/mi] 9cal 78/437W
31) 0.28mi - 1:30(5:18/mi) 145/160bpm [769b/mi] 23cal 470/551W
32) 0.01mi - 6(9:36/mi) 158/159bpm [1516b/mi] 2cal 334/482W
1:30 1:01 1:30 59 1:31 59 1:31 3:03 1:31 1:00 1:30 1:00 1:31 1:00 1:30 2:59 1:30 1:00 1:31 1:01 1:30 1:01 1:30 2:59 1:30 1:00 1:31 59 1:30 59 1:30 6
Pin Map
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0mi in 0

Pace

25% 2% 3% 49% 21%

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.
0.25 1:31 1:31 6:03 125 73-142 757 171 122-180 444 144-496 2/4
0.50 3:51 2:20 9:22 117 72-145 1095 156 38-178 363 8-498 3/5
0.75 6:10 2:19 9:15 122 78-147 1128 155 36-180 387 11-535 3/3
1.00 8:26 2:16 9:03 127 81-150 1149 146 42-184 311 1-520 3/3
1.25 12:20 3:55 +4 15:38 106 75-152 1658 131 34-178 218 12-542 0/4
1.50 14:40 2:20 9:20 129 87-150 1204 147 52-180 319 12-506 5/4
1.75 16:07 1:27 5:48 138 88-152 801 172 168-180 459 258-539 5/4
2.00 18:24 2:17 9:07 130 85-152 1186 148 48-182 330 1-510 5/4
2.25 20:41 2:17 9:07 130 87-152 1186 148 58-184 317 8-555 4/4
2.50 24:52 4:11 16:43 109 75-153 1822 147 34-202 323 2-533 1/3
2.75 27:11 2:19 9:18 132 91-150 1227 153 80-188 337 10-563 4/3
3.00 29:29 2:18 9:11 133 92-154 1221 149 56-188 340 8-510 4/4
3.25 31:45 2:16 9:04 137 95-154 1242 145 78-182 286 3-484 3/3
3.50 33:12 1:28 5:50 143 119-152 835 172 168-182 452 426-522 4/4
3.75 37:20 4:08 16:32 109 78-152 1802 146 42-226 300 17-564 2/3
4.00 39:33 2:13 8:51 134 96-152 1186 147 40-184 324 1-525 5/4
4.25 41:50 2:17 9:06 134 94-153 1220 151 78-178 315 2-513 3/3
4.50 44:06 2:17 9:07 134 95-153 1221 151 84-186 329 9-551 3/4
4.71 45:18 1:12 5:48 154 144-160 893 177 158-184 481 433-518 4/3

Heart

125/160max
  • Show Beats/Mile

Elevation

Asc 29m, Range 8m, Flat prediction 45:14
Elevation Graph
No climbs of at least 10 metres detected.

Power

338W (564 max)
Power Graph
Power Bands

Cadence

151 (226 max) Stride Length: 111cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 60.8 171 4.4 27:32 6:17
Walk 21.8 94 0.3 9:53 30:25
Still 17.4 - - 7:52 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:16 5:05 64.39% More
800m 3:35 7:12 53.27% More
1km 5:09 8:17 48.25% More
Mile 8:07 8:07 52.07% More
5k 29:56 9:38 48.05% More

Predictions

Dist Time Per Mile WAVA
1M 8:26 8:26 50.12
5km 28:49 9:17 49.90
5M 48:16 9:39 48.49
10km 1:01:05 9:50 47.83
10M 1:42:18 10:14 47.19
Half 2:17:05 10:28 46.23
20M 3:36:50 10:51 46.31
Mara 4:50:34 11:05 46.08
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