Sun 14th Apr 2024 at 6:13am by Dan Russell

Run > General
  • Time
    3:27:54
  • Miles
    21.75
  • Min/mi
    9:34
  • Pacing
    39.7%
  • WAVA
    53.32
  • Stride(cm)
    96
  • Cals
    2526
  • Watts
    308
  • Cadence
    175
  • BPM
    135
  • %MHR
    69.4
  • B/mi
    1293
  • Asc(m)
    322
  • Hillscore
    20
  • Surface
    Road

Notes & Comments

1) 1km - 6:03(6:03/km) 117/126bpm [708b/km] 67cal 292/331W
2) 1km - 5:58(5:58/km) 126/131bpm [753b/km] 70cal 304/374W
3) 1km - 6:01(6:01/km) 125/134bpm [753b/km] 69cal 314/389W
4) 1km - 5:54(5:54/km) 127/138bpm [750b/km] 68cal 322/489W
5) 1km - 5:51(5:51/km) 129/145bpm [756b/km] 69cal 335/495W
6) 1km - 6:03(6:03/km) 131/142bpm [792b/km] 69cal 297/458W
7) 1km - 5:49(5:49/km) 135/149bpm [785b/km] 70cal 333/470W
8) 1km - 5:52(5:52/km) 128/133bpm [750b/km] 67cal 296/358W
9) 1km - 5:58(5:58/km) 124/129bpm [740b/km] 75cal 295/325W
10) 1km - 5:47(5:47/km) 123/130bpm [711b/km] 74cal 307/351W
11) 1km - 5:54(5:54/km) 122/133bpm [720b/km] 75cal 297/352W
12) 1km - 5:54(5:54/km) 128/133bpm [755b/km] 73cal 307/380W
13) 1km - 5:52(5:52/km) 130/137bpm [763b/km] 72cal 320/397W
14) 1km - 5:47(5:47/km) 133/144bpm [770b/km] 69cal 323/495W
15) 1km - 5:49(5:49/km) 136/153bpm [792b/km] 77cal 336/500W
16) 1km - 5:52(5:52/km) 135/152bpm [793b/km] 79cal 311/459W
17) 1km - 6:01(6:01/km) 136/145bpm [818b/km] 72cal 318/481W
18) 1km - 5:52(5:52/km) 128/136bpm [751b/km] 72cal 293/359W
19) 1km - 5:54(5:54/km) 129/133bpm [760b/km] 73cal 298/330W
20) 1km - 5:52(5:52/km) 129/133bpm [756b/km] 73cal 292/346W
21) 1km - 5:50(5:50/km) 127/139bpm [742b/km] 72cal 302/335W
22) 1km - 5:50(5:50/km) 134/139bpm [781b/km] 71cal 312/389W
23) 1km - 5:53(5:53/km) 137/148bpm [807b/km] 71cal 318/387W
24) 1km - 6:04(6:04/km) 140/152bpm [848b/km] 72cal 314/463W
25) 1km - 6:06(6:06/km) 141/161bpm [860b/km] 79cal 318/486W
26) 1km - 6:04(6:04/km) 143/155bpm [867b/km] 73cal 294/450W
27) 1km - 6:03(6:03/km) 152/161bpm [921b/km] 78cal 316/453W
28) 1km - 5:52(5:52/km) 144/152bpm [845b/km] 71cal 295/348W
29) 1km - 5:59(5:59/km) 144/148bpm [861b/km] 69cal 295/321W
30) 1km - 6:03(6:03/km) 147/150bpm [888b/km] 72cal 296/326W
31) 1km - 5:59(5:59/km) 145/152bpm [868b/km] 69cal 300/376W
32) 1km - 5:58(5:58/km) 151/159bpm [901b/km] 74cal 312/376W
33) 1km - 5:56(5:56/km) 152/158bpm [901b/km] 74cal 294/364W
34) 1km - 6:00(6:00/km) 151/155bpm [907b/km] 72cal 288/307W
35) 1km - 6:09(6:09/km) 152/155bpm [936b/km] 75cal 286/320W
36) 0.01km - 4(6:25/km) 150/151bpm [964b/km] 1cal 292/293W
6:03 5:58 6:01 5:54 5:51 6:03 5:49 5:52 5:58 5:47 5:54 5:54 5:52 5:47 5:49 5:52 6:01 5:52 5:54 5:52 5:50 5:50 5:53 6:04 6:06 6:04 6:03 5:52 5:59 6:03 5:59 5:58 5:56 6:00 6:09 4

Pace

99% 1%

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.
1.00 9:41 9:41 9:41 120 73-131 1162 173 154-180 299 249-374 8/9
2.00 19:18 9:37 9:37 126 119-134 1213 172 168-180 312 232-389 17/7
3.00 28:45 9:26 9:26 127 113-138 1199 173 166-190 320 206-489 37/43
4.00 39:11 10:26 +47 10:26 133 112-145 1387 172 160-186 325 201-495 48/42
5.00 48:36 9:25 9:25 130 123-149 1225 173 170-178 307 229-458 17/25
6.00 59:18 10:42 +1:11 10:42 123 111-129 1316 173 164-180 300 269-342 7/11
7.00 1:10:36 11:18 +1:54 11:18 124 95-133 1401 174 170-180 305 213-352 12/11
8.00 1:20:04 9:28 9:28 129 125-137 1222 174 170-180 315 282-397 15/6
9.00 1:29:25 9:21 9:21 134 119-147 1253 175 88-212 322 213-495 37/44
10.00 1:38:52 9:27 9:27 135 127-153 1276 175 162-200 326 206-500 43/36
11.00 1:48:26 9:34 9:34 132 122-145 1262 174 166-184 307 198-469 25/31
12.00 1:57:54 9:28 9:28 129 124-133 1220 175 172-178 297 272-330 7/11
13.00 2:13:48 15:55 +6:29 15:55 127 95-139 2021 176 162-184 304 164-346 10/10
14.00 2:23:13 9:25 9:25 134 130-139 1262 175 172-180 309 276-389 13/9
15.00 2:32:56 9:42 9:42 141 130-152 1369 175 168-186 319 196-463 38/39
16.00 2:42:40 9:44 9:44 141 130-161 1373 176 166-190 302 200-486 38/30
17.00 2:52:21 9:41 9:41 150 137-161 1452 176 170-192 312 196-453 32/41
18.00 3:01:55 9:34 9:34 144 137-151 1379 177 174-184 297 269-348 6/8
19.00 3:11:37 9:42 9:42 147 144-152 1425 177 164-180 297 100-376 9/9
20.00 3:23:15 11:38 +2:00 11:38 149 125-159 1734 178 88-186 311 228-376 17/8
21.00 3:32:50 9:35 9:35 151 145-156 1446 178 174-184 290 261-341 5/14
21.75 3:40:16 7:26 9:52 152 149-155 1500 176 96-182 287 179-320 6/8

Heart

135/161max
  • Show Beats/Mile

Elevation

Asc 322m, Range 19m, Flat prediction 3:27:19
Elevation Graph
Biggest Climbs (m) Min/mi
15 4.1% 9:55
15 3.9% 9:21
14 4.8% 9:31
14 5.2% 9:55
13 5.3% 9:31
13 4.7% 10:00
See your biggest climbs

Power

308W (500 max)
Power Graph
Power Bands

Cadence

175 (212 max) Stride Length: 96cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 94.6 174 21.7 3:27:41 10:07
Walk 0.1 92 0 10 11:16
Still 0.0 - - 4 -
Pause 5.3 - - 12:21 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:13 8:55 36.96% More
800m 4:34 9:12 42.04% More
1km 5:44 9:14 43.66% More
Mile 9:17 9:17 45.90% More
5k 29:12 9:24 49.63% More
5 miles 47:13 9:27 49.97% More
10k 59:42 9:36 49.35% More
10 miles 1:38:29 9:51 49.44% More
Half 2:13:10 10:10 48.37% More
20 miles 3:23:05 10:09 49.88% More

Predictions

Dist Time Per Mile WAVA
1M 7:57 7:57 53.58
5km 26:25 8:30 54.87
5M 43:45 8:45 53.93
10km 55:06 8:52 53.47
10M 1:31:14 9:07 53.37
Half 2:01:28 9:16 52.63
20M 3:10:13 9:31 53.25
Mara 4:13:15 9:40 53.33
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