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Mon 10th Mar 2025 at 6:39pm by Southern Exile

Run > General
  • Time
    1:33:45
  • Miles
    11.00
  • Min/mi
    8:31
  • Pacing
    0%
  • WAVA
    56.57
  • Stride(cm)
    102
  • Cals
    1207
  • Watts
    320
  • Cadence
    185
  • BPM
    132
  • %MHR
    73.4
  • B/mi
    1126
  • Asc(m)
    95
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

1) 1mi - 9:17(9:17/mi) 120/133bpm [1115b/mi] 114cal 318/423W
2) 1mi - 8:34(8:34/mi) 126/130bpm [1079b/mi] 109cal 308/382W
3) 1mi - 8:26(8:26/mi) 128/133bpm [1080b/mi] 108cal 309/442W
4) 1mi - 7:57(7:57/mi) 133/135bpm [1058b/mi] 107cal 318/432W
5) 1mi - 8:00(8:00/mi) 135/139bpm [1079b/mi] 109cal 327/429W
6) 0.9mi - 8:02(8:55/mi) 126/137bpm [1124b/mi] 97cal 289/389W
7) 0.32mi - 2:03(6:30/mi) 132/143bpm [858b/mi] 28cal 382/429W
8) 0.08mi - 1:00(12:56/mi) 133/143bpm [1719b/mi] 12cal 204/390W
9) 0.32mi - 2:01(6:22/mi) 140/149bpm [891b/mi] 29cal 394/471W
10) 0.08mi - 57(12:20/mi) 138/149bpm [1702b/mi] 12cal 212/405W
11) 0.33mi - 2:03(6:11/mi) 144/150bpm [891b/mi] 30cal 403/466W
12) 0.08mi - 58(12:09/mi) 140/150bpm [1701b/mi] 12cal 214/393W
13) 0.33mi - 2:02(6:13/mi) 148/154bpm [919b/mi] 30cal 409/454W
14) 0.08mi - 58(11:54/mi) 143/153bpm [1702b/mi] 13cal 236/387W
15) 0.33mi - 2:03(6:08/mi) 149/157bpm [914b/mi] 31cal 402/468W
16) 0.08mi - 58(12:06/mi) 146/156bpm [1767b/mi] 13cal 235/398W
17) 0.34mi - 2:02(6:03/mi) 151/159bpm [913b/mi] 31cal 412/471W
18) 0.28mi - 5:00(17:44/mi) 111/159bpm [1969b/mi] 34cal 109/424W
19) 0.17mi - 1:01(6:08/mi) 140/149bpm [858b/mi] 15cal 372/421W
20) 0.04mi - 29(11:51/mi) 147/150bpm [1742b/mi] 7cal 284/418W
21) 0.17mi - 1:02(6:04/mi) 149/154bpm [903b/mi] 16cal 423/461W
22) 0.08mi - 57(12:16/mi) 143/154bpm [1753b/mi] 12cal 210/432W
23) 0.18mi - 1:03(5:48/mi) 148/156bpm [859b/mi] 16cal 428/468W
24) 0.04mi - 58(21:50/mi) 140/156bpm [3056b/mi] 12cal 99/443W
25) 0.18mi - 1:02(5:44/mi) 145/157bpm [831b/mi] 15cal 406/460W
26) 0.06mi - 58(16:13/mi) 144/157bpm [2336b/mi] 13cal 136/443W
27) 0.18mi - 1:02(5:35/mi) 148/159bpm [826b/mi] 15cal 420/473W
28) 0.05mi - 59(18:20/mi) 146/159bpm [2677b/mi] 13cal 150/440W
29) 0.19mi - 1:02(5:32/mi) 152/162bpm [840b/mi] 16cal 367/487W
30) 1mi - 9:41(9:41/mi) 133/162bpm [1289b/mi] 123cal 265/451W
31) 0.12mi - 1:11(9:38/mi) 134/137bpm [1290b/mi] 15cal 278/306W
9:17 8:34 8:26 7:57 8:00 8:02 2:03 1:00 2:01 57 2:03 58 2:02 58 2:03 58 2:02 5:00 1:01 29 1:02 57 1:03 58 1:02 58 1:02 59 1:02 9:41 1:11

Pace

14% 13% 49% 2% 19% 3%

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 4:53 4:53 9:46 113 69-126 1104 180 170-188 323 14-400 18/2
1.00 9:17 4:23 8:47 127 123-133 1115 184 176-188 328 273-423 24/2
1.50 13:33 4:16 8:32 125 121-130 1067 183 178-186 311 282-382 4/5
2.00 17:50 4:18 8:35 126 124-130 1082 183 176-186 305 266-363 10/4
2.50 22:05 4:15 8:29 127 124-131 1078 185 178-192 314 255-442 7/7
3.00 26:17 4:11 8:23 129 123-133 1081 185 180-192 304 265-335 9/5
3.50 30:18 4:01 8:03 132 130-134 1062 185 182-194 314 300-330 5/5
4.00 34:14 3:56 7:52 133 131-135 1046 186 182-194 323 281-432 5/7
4.50 38:16 4:02 8:04 135 131-139 1088 186 182-190 322 287-429 8/6
5.00 42:13 3:58 7:55 135 132-137 1069 186 184-190 331 290-393 10/6
5.50 46:19 4:06 8:12 134 128-137 1099 186 178-192 313 266-382 7/10
6.00 58:45 12:25 +7:52 24:51 119 78-134 2957 187 176-202 305 182-429 10/8
6.50 1:02:28 3:43 7:26 137 119-144 1018 193 110-200 376 101-471 10/8
7.00 1:06:04 3:36 7:12 143 124-150 1030 193 100-202 375 63-466 7/9
7.50 1:10:05 4:01 8:02 145 126-154 1165 190 98-202 340 28-454 8/6
8.00 1:13:37 3:33 7:05 147 125-157 1041 190 110-208 353 30-471 8/9
8.50 1:19:48 6:10 12:20 121 92-159 1493 156 102-202 231 73-432 4/4
9.00 1:23:43 3:56 7:51 142 119-154 1115 192 106-210 338 86-461 9/7
9.50 1:27:56 4:12 8:25 144 121-157 1212 189 106-214 364 81-468 8/8
10.00 1:36:22 8:26 +3:34 16:52 139 93-162 2345 187 94-212 336 3-487 6/8
10.50 1:40:44 4:22 8:44 133 123-141 1161 190 178-198 304 235-371 7/6
11.00 1:45:09 4:25 8:51 138 132-141 1221 188 176-192 299 224-346 6/4
11.00 1:45:11 2 11:09 133 133-133 1484 186 186-186 270 270-270 0/0

Heart

132/162max
  • Show Beats/Mile

Elevation

Asc 95m, Range 55m, Flat prediction 1:33:25
Elevation Graph
Biggest Climbs (m) Min/mi
37 1.5% 8:42
See your biggest climbs

Power

320W (487 max)
Power Graph
Power Bands

Cadence

185 (214 max) Stride Length: 102cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 84.1 188 10.8 1:27:11 8:50
Walk 7.4 111 0.2 8:21 35:47
Still 1.6 - - 1:47 -
Pause 7.0 - - 7:52 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:29 5:57 55.09% More
800m 3:29 7:01 54.58% More
1km 4:15 6:50 58.99% More
Mile 7:03 7:03 61.02% More
5k 25:07 8:05 57.23% More
5 miles 41:18 8:16 56.68% More
10k 57:00 9:10 51.26% More
10 miles 1:35:41 9:34 50.09% More

Predictions

Dist Time Per Mile WAVA
1M 7:23 7:23 58.29
5km 24:33 7:54 58.56
5M 40:39 8:08 57.60
10km 51:10 8:14 57.10
10M 1:24:44 8:28 56.57
Half 1:52:49 8:37 56.04
20M 2:56:41 8:50 55.93
Mara 3:55:14 8:59 56.12
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