Sun 21st Apr 2024 at 10:37am by deansaliba

Run > General
  • Time
    4:13:23
  • Miles
    26.75
  • Min/mi
    9:28
  • Pacing
    76.7%
  • WAVA
    52.86
  • Stride(cm)
    107
  • Cals
    3399
  • Watts
    262
  • Cadence
    159
  • BPM
    149
  • %MHR
    87.3
  • B/mi
    1414
  • Asc(m)
    133
  • Surface
    Road

Notes & Comments

1 comments
1) 1mi - 8:46(8:46/mi) 132/147bpm [1156b/mi] 123cal 280/W 6.84/7.61mph
2) 1mi - 8:49(8:49/mi) 139/151bpm [1227b/mi] 120cal 281/W 6.8/7.29mph
3) 1mi - 8:45(8:45/mi) 134/144bpm [1172b/mi] 108cal 266/W 6.86/7.26mph
4) 1mi - 8:51(8:51/mi) 138/151bpm [1222b/mi] 115cal 269/W 6.78/7.26mph
5) 1mi - 9:09(9:09/mi) 140/150bpm [1281b/mi] 120cal 271/W 6.56/12.09mph
6) 1mi - 9:10(9:10/mi) 141/148bpm [1294b/mi] 122cal 266/W 6.54/6.95mph
7) 1mi - 9:19(9:19/mi) 142/150bpm [1323b/mi] 125cal 264/W 6.45/10.08mph
8) 1mi - 9:12(9:12/mi) 144/152bpm [1325b/mi] 127cal 268/W 6.52/6.99mph
9) 0.05mi - 29(9:50/mi) 152/154bpm [1496b/mi] 6cal 258/W 6.1/6.48mph
10) 1mi - 10:04(10:04/mi) 147/166bpm [1479b/mi] 132cal 250/W 5.97/10.6mph
11) 1mi - 9:05(9:05/mi) 151/158bpm [1372b/mi] 129cal 265/W 6.6/7.06mph
12) 1mi - 9:07(9:07/mi) 151/160bpm [1377b/mi] 129cal 272/W 6.58/7.08mph
13) 1mi - 9:11(9:11/mi) 149/154bpm [1368b/mi] 132cal 270/W 6.54/12.16mph
14) 1mi - 9:11(9:11/mi) 153/168bpm [1404b/mi] 131cal 273/W 6.54/6.97mph
15) 1mi - 9:20(9:20/mi) 152/162bpm [1418b/mi] 127cal 265/W 6.43/6.99mph
16) 1mi - 9:17(9:17/mi) 155/165bpm [1439b/mi] 125cal 258/W 6.46/6.97mph
17) 1mi - 9:39(9:39/mi) 158/167bpm [1525b/mi] 129cal 264/W 6.21/7.88mph
18) 1mi - 9:25(9:25/mi) 153/159bpm [1442b/mi] 133cal 263/W 6.37/7.61mph
19) 1mi - 9:25(9:25/mi) 151/159bpm [1422b/mi] 138cal 260/W 6.37/6.93mph
20) 1mi - 7:52(7:52/mi) 151/155bpm [1189b/mi] 114cal 305/W 7.63/10.86mph
21) 1mi - 10:34(10:34/mi) 150/162bpm [1585b/mi] 133cal 254/W 5.68/11.3mph
22) 1mi - 9:46(9:46/mi) 157/169bpm [1534b/mi] 131cal 248/W 6.14/6.82mph
23) 1mi - 9:44(9:44/mi) 165/171bpm [1605b/mi] 134cal 256/W 6.16/9.85mph
24) 1mi - 9:58(9:58/mi) 159/169bpm [1586b/mi] 131cal 247/W 6.01/6.64mph
25) 1mi - 10:14(10:14/mi) 159/167bpm [1626b/mi] 129cal 245/W 5.87/6.99mph
26) 1mi - 12:17(12:17/mi) 150/162bpm [1842b/mi] 132cal 194/W 4.88/6.45mph
27) 1mi - 10:44(10:44/mi) 149/156bpm [1599b/mi] 138cal 229/W 5.59/6.5mph
28) 0.7mi - 6:00(8:33/mi) 162/177bpm [1386b/mi] 86cal 281/W 7.01/8.08mph
8:46 8:49 8:45 8:51 9:09 9:10 9:19 9:12 29 10:04 9:05 9:07 9:11 9:11 9:20 9:17 9:39 9:25 9:25 7:52 10:34 9:46 9:44 9:58 10:14 12:17 10:44 6:00
AndyS
Great work deano!
Spotted you at Mile 16.
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Pace

70% 22% 5% 1% 2%

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 8:45 8:45 8:45 133 91-147 1164 157 152-166 285 264-320 54/4
2.00 17:34 8:49 8:49 139 128-151 1227 157 152-166 281 256-327 9/7
3.00 26:19 8:44 8:44 134 124-144 1171 157 152-164 266 208-300 1/43
4.00 35:10 8:52 8:52 138 123-151 1223 159 152-168 269 224-332 10/15
5.00 44:20 9:09 9:09 140 130-150 1281 159 152-236 271 248-490 4/7
6.00 53:30 9:10 9:10 141 133-148 1293 160 152-170 266 246-305 10/5
7.00 1:02:48 9:19 9:19 142 133-150 1322 160 152-216 264 224-428 11/12
8.00 1:12:01 9:12 9:12 144 130-152 1325 158 152-168 268 216-310 4/8
9.00 1:22:06 10:06 10:06 147 130-166 1484 162 78-216 264 124-431 8/6
10.00 1:31:14 9:08 9:08 151 144-158 1378 162 152-174 265 245-298 8/9
11.00 1:40:18 9:04 9:04 151 144-160 1369 162 154-170 272 233-321 6/8
12.00 1:49:30 9:12 9:12 148 142-154 1361 163 154-244 269 208-493 11/6
13.00 1:58:39 9:09 9:09 153 143-168 1400 162 154-170 274 228-333 8/8
14.00 2:07:59 9:20 9:20 152 146-162 1419 162 150-172 265 239-305 9/11
15.00 2:17:16 9:17 9:17 155 139-165 1439 160 154-168 258 231-308 6/9
16.00 2:26:35 9:19 9:19 157 139-167 1462 161 120-168 263 160-339 7/9
17.00 2:36:21 9:46 9:46 153 142-162 1494 161 80-168 264 131-306 13/12
18.00 2:45:45 9:25 9:25 152 142-159 1431 162 154-170 262 223-310 11/5
19.00 2:53:46 8:00 8:00 151 146-155 1209 162 152-168 301 195-462 8/4
20.00 3:04:14 10:28 10:28 149 133-162 1561 155 60-170 291 79-497 5/13
21.00 3:14:00 9:46 9:46 156 147-169 1524 161 110-170 247 131-285 11/7
22.00 3:23:15 9:15 9:15 165 157-171 1525 163 156-214 266 245-419 10/10
23.00 3:33:39 10:25 10:25 159 144-169 1655 156 104-168 240 95-289 13/10
24.00 3:43:43 10:03 10:03 159 147-167 1599 159 112-170 245 119-295 6/13
25.00 3:56:09 12:26 12:26 150 128-162 1865 149 102-172 195 103-271 6/6
26.00 4:06:53 10:44 10:44 148 124-156 1589 155 106-166 228 106-280 4/2
26.75 4:13:23 6:30 8:41 162 151-177 1406 166 158-178 279 235-363 7/6

Heart

149/177max
  • Show Beats/Mile

Elevation

Asc 133m, Range 56m, Flat prediction 4:13:23
Elevation Graph
No climbs of at least 10 metres detected.

Power

262W (497 max)
Power Graph
Power Bands

Cadence

159 (244 max) Stride Length: 107cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.8 160 26.4 4:05:23 9:18
Walk 2.7 111 0.4 6:57 18:29
Still 0.4 - - 1:03 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:17 5:09 62.31% More
800m 3:22 6:47 55.02% More
1km 4:23 7:03 55.33% More
Mile 7:34 7:34 54.65% More
5k 26:46 8:37 52.48% More
5 miles 44:18 8:52 51.56% More
10k 55:28 8:56 51.40% More
10 miles 1:30:41 9:04 51.92% More
Half 1:59:33 9:08 52.08% More
20 miles 3:04:13 9:13 53.15% More
Mara 4:08:31 9:29 52.53% More

Predictions

Dist Time Per Mile WAVA
1M 7:47 7:47 53.08
5km 25:52 8:20 54.32
5M 42:50 8:34 53.33
10km 53:55 8:41 52.87
10M 1:29:18 8:56 52.72
Half 1:58:53 9:05 51.97
20M 3:06:10 9:19 52.59
Mara 4:07:52 9:28 52.67
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