Sun 21st Apr 2024 at 9:24am by jamesbenjamins

Run > Race
  • Time
    3:40:43
  • Miles
    26.74
  • Min/mi
    8:15
  • Pacing
    90.5%
  • WAVA
    60.14
  • Stride(cm)
    120
  • Cals
    2608
  • Watts
    227
  • Cadence
    163
  • BPM
    151
  • %MHR
    78.8
  • B/mi
    1243
  • Asc(m)
    288
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

1) 1mi - 9:09(9:09/mi) 142/152bpm [1296b/mi] 163/170rpm
2) 1mi - 8:19(8:19/mi) 146/151bpm [1215b/mi] 165/170rpm
3) 1mi - 7:57(7:57/mi) 143/148bpm [1137b/mi] 165/170rpm
4) 1mi - 8:01(8:01/mi) 142/148bpm [1135b/mi] 163/168rpm
5) 1mi - 8:10(8:10/mi) 144/149bpm [1176b/mi] 163/168rpm
6) 1mi - 8:20(8:20/mi) 143/147bpm [1190b/mi] 162/164rpm
7) 1mi - 8:21(8:21/mi) 146/151bpm [1216b/mi] 161/164rpm
8) 1mi - 8:19(8:19/mi) 147/153bpm [1219b/mi] 163/166rpm
9) 1mi - 8:22(8:22/mi) 147/151bpm [1226b/mi] 164/168rpm
10) 1mi - 8:01(8:01/mi) 150/155bpm [1204b/mi] 164/168rpm
11) 1mi - 8:11(8:11/mi) 148/153bpm [1207b/mi] 165/168rpm
12) 1mi - 8:07(8:07/mi) 149/153bpm [1207b/mi] 164/166rpm
13) 1mi - 8:13(8:13/mi) 155/164bpm [1270b/mi] 164/172rpm
14) 1mi - 8:14(8:14/mi) 150/155bpm [1238b/mi] 164/168rpm
15) 1mi - 8:10(8:10/mi) 149/154bpm [1219b/mi] 163/166rpm
16) 1mi - 8:22(8:22/mi) 151/156bpm [1260b/mi] 162/168rpm
17) 1mi - 8:12(8:12/mi) 154/157bpm [1260b/mi] 166/170rpm
18) 1mi - 8:09(8:09/mi) 156/160bpm [1269b/mi] 166/168rpm
19) 1mi - 8:08(8:08/mi) 157/160bpm [1276b/mi] 166/168rpm
20) 1mi - 8:07(8:07/mi) 155/159bpm [1258b/mi] 165/168rpm
21) 1mi - 8:24(8:24/mi) 155/159bpm [1299b/mi] 163/166rpm
22) 1mi - 8:27(8:27/mi) 155/160bpm [1309b/mi] 161/164rpm
23) 1mi - 8:26(8:26/mi) 155/159bpm [1307b/mi] 160/162rpm
24) 1mi - 8:16(8:16/mi) 158/163bpm [1303b/mi] 160/164rpm
25) 1mi - 8:25(8:25/mi) 157/160bpm [1320b/mi] 160/162rpm
26) 1mi - 8:14(8:14/mi) 158/161bpm [1301b/mi] 160/162rpm
27) 0.74mi - 5:44(7:46/mi) 163/169bpm [1264b/mi] 162/168rpm
9:09 8:19 7:57 8:01 8:10 8:20 8:21 8:19 8:22 8:01 8:11 8:07 8:13 8:14 8:10 8:22 8:12 8:09 8:08 8:07 8:24 8:27 8:26 8:16 8:25 8:14 5:44

Pace

10% 87% 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.
1.00 9:09 9:09 9:09 142 95-152 1300 163 152-170 237 212-294 29/12
2.00 17:29 8:19 8:19 146 142-151 1215 165 160-170 231 216-260 18/9
3.00 25:25 7:57 7:57 143 135-148 1136 165 162-170 230 212-276 6/41
4.00 33:26 8:01 8:01 142 136-148 1139 163 160-168 228 198-264 5/39
5.00 41:36 8:10 8:10 144 137-149 1175 163 160-168 226 214-266 2/13
6.00 49:57 8:21 8:21 143 138-147 1193 162 160-164 225 212-248 12/8
7.00 58:18 8:21 8:21 146 140-151 1219 161 158-164 224 208-240 14/11
8.00 1:06:36 8:18 8:18 147 139-153 1220 163 160-166 224 200-242 5/15
9.00 1:14:59 8:23 8:23 147 139-151 1233 164 158-168 224 192-270 10/8
10.00 1:23:00 8:01 8:01 150 144-155 1202 164 160-168 230 212-250 86/80
11.00 1:31:10 8:11 8:11 148 143-153 1210 165 162-168 227 204-248 8/9
12.00 1:39:18 8:08 8:08 149 144-153 1211 164 160-166 226 206-248 8/11
13.00 1:47:30 8:12 8:12 155 144-164 1271 164 160-172 231 196-276 30/11
14.00 1:55:44 8:14 8:14 150 145-155 1236 164 160-168 226 204-260 9/12
15.00 2:03:55 8:11 8:11 149 145-154 1218 163 160-166 225 194-250 8/13
16.00 2:12:16 8:21 8:21 151 142-156 1262 162 108-168 222 108-260 27/32
17.00 2:20:28 8:12 8:12 154 151-157 1262 166 160-170 225 208-244 109/106
18.00 2:28:38 8:10 8:10 156 148-160 1274 166 138-168 229 184-256 11/9
19.00 2:36:45 8:08 8:08 157 154-160 1276 166 162-168 230 210-256 15/6
20.00 2:44:52 8:07 8:07 155 150-159 1258 165 162-168 227 206-262 11/18
21.00 2:53:16 8:24 8:24 155 151-159 1302 163 158-166 223 206-254 11/8
22.00 3:01:43 8:26 8:26 155 150-160 1307 161 158-164 224 202-246 9/6
23.00 3:10:09 8:27 8:27 155 152-159 1309 160 158-162 221 202-258 8/17
24.00 3:18:26 8:16 8:16 158 153-163 1307 160 158-164 226 198-250 10/10
25.00 3:26:51 8:25 8:25 157 153-160 1322 160 156-162 220 198-242 7/13
26.00 3:35:04 8:13 8:13 158 154-161 1299 160 158-162 226 210-248 5/5
26.74 3:40:49 5:45 7:48 163 158-169 1270 162 160-168 244 218-294 10/3

Heart

151/169max
  • Show Beats/Mile

Elevation

Asc 288m, Range 158m, Flat prediction 3:40:45
Elevation Graph
Biggest Climbs (m) Min/mi
11 2.0% 8:09
See your biggest climbs

Power

227W (294 max)
Power Graph
Power Bands

Cadence

163 (172 max) Stride Length: 120cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.3 163 26.7 3:39:21 8:13
Walk 0.3 130 0 34 13:49
Still 0.4 - - 54 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:49 7:17 43.73% More
800m 3:44 7:32 49.14% More
1km 4:41 7:32 51.23% More
Mile 7:42 7:42 53.31% More
5k 24:55 8:01 55.98% More
5 miles 40:33 8:07 55.88% More
10k 50:39 8:09 55.83% More
10 miles 1:21:43 8:10 57.15% More
Half 1:47:14 8:11 57.59% More
20 miles 2:43:53 8:12 59.25% More
Mara 3:35:20 8:13 60.13% More

Predictions

Dist Time Per Mile WAVA
1M 6:47 6:47 60.45
5km 22:32 7:15 61.88
5M 37:19 7:28 60.73
10km 46:59 7:34 60.19
10M 1:17:49 7:47 60.01
Half 1:43:36 7:55 59.15
20M 2:42:14 8:07 59.85
Mara 3:36:00 8:15 59.94

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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