Tue 23rd Apr 2024 at 6:28am by Boycie

Run > General
  • Time
    28:00
  • Miles
    4.04
  • Min/mi
    6:56
  • Pacing
    87.5%
  • WAVA
    66.69
  • Stride(cm)
    135
  • Cals
    429
  • Watts
    361
  • Cadence
    172
  • BPM
    141
  • %MHR
    78.8
  • B/mi
    978
  • Asc(m)
    1
  • Surface
    Road

Notes & Comments

1) 0.06mi - 30(7:48/mi) 96/115bpm [749b/mi] 4cal 266/444W
2) 0.05mi - 20(6:21/mi) 123/130bpm [782b/mi] 4cal 309/407W
3) 0.03mi - 10(4:59/mi) 136/141bpm [677b/mi] 2cal 395/458W
4) 0.06mi - 30(8:15/mi) 142/149bpm [1170b/mi] 8cal 361/480W
5) 0.05mi - 20(6:39/mi) 136/138bpm [905b/mi] 5cal 334/356W
6) 0.03mi - 10(5:15/mi) 142/146bpm [745b/mi] 2cal 383/436W
7) 0.07mi - 30(7:25/mi) 144/153bpm [1068b/mi] 8cal 380/492W
8) 0.05mi - 20(6:52/mi) 137/139bpm [941b/mi] 5cal 355/379W
9) 0.03mi - 10(4:56/mi) 142/146bpm [701b/mi] 3cal 396/439W
10) 0.06mi - 30(8:00/mi) 144/152bpm [1151b/mi] 8cal 366/499W
11) 0.05mi - 20(6:51/mi) 139/140bpm [952b/mi] 5cal 331/353W
12) 0.03mi - 10(5:00/mi) 143/147bpm [715b/mi] 3cal 388/470W
13) 0.07mi - 30(7:41/mi) 146/151bpm [1123b/mi] 8cal 371/483W
14) 0.05mi - 20(6:33/mi) 140/142bpm [918b/mi] 5cal 341/365W
15) 0.03mi - 10(5:17/mi) 144/146bpm [760b/mi] 3cal 385/443W
16) 0.25mi - 2:00(8:09/mi) 133/152bpm [1084b/mi] 29cal 339/476W
17) 0.06mi - 30(8:13/mi) 124/127bpm [1019b/mi] 7cal 327/334W
18) 0.05mi - 20(6:54/mi) 130/134bpm [896b/mi] 5cal 335/360W
19) 0.03mi - 10(4:58/mi) 138/143bpm [685b/mi] 3cal 400/489W
20) 0.07mi - 30(7:21/mi) 146/151bpm [1072b/mi] 8cal 375/507W
21) 0.05mi - 20(6:54/mi) 141/143bpm [973b/mi] 5cal 347/369W
22) 0.03mi - 10(5:24/mi) 144/149bpm [777b/mi] 3cal 365/420W
23) 0.07mi - 30(7:17/mi) 148/153bpm [1077b/mi] 8cal 376/496W
24) 0.05mi - 20(6:12/mi) 145/148bpm [899b/mi] 5cal 364/401W
25) 0.03mi - 10(4:59/mi) 150/152bpm [747b/mi] 3cal 417/467W
26) 0.07mi - 30(7:31/mi) 149/155bpm [1119b/mi] 8cal 387/465W
27) 0.05mi - 20(6:24/mi) 143/145bpm [914b/mi] 5cal 367/388W
28) 0.03mi - 10(5:13/mi) 147/150bpm [768b/mi] 3cal 379/412W
29) 0.07mi - 30(7:26/mi) 148/153bpm [1099b/mi] 8cal 388/465W
30) 0.05mi - 20(6:35/mi) 144/149bpm [949b/mi] 5cal 356/369W
31) 0.03mi - 10(5:18/mi) 146/149bpm [774b/mi] 3cal 375/465W
32) 0.25mi - 2:00(7:52/mi) 137/153bpm [1077b/mi] 30cal 348/468W
33) 0.07mi - 30(7:38/mi) 130/132bpm [991b/mi] 7cal 338/347W
34) 0.05mi - 20(6:23/mi) 134/138bpm [856b/mi] 5cal 348/381W
35) 0.03mi - 10(5:09/mi) 141/145bpm [727b/mi] 3cal 385/454W
36) 0.07mi - 30(6:58/mi) 149/154bpm [1037b/mi] 8cal 393/526W
37) 0.05mi - 20(6:40/mi) 144/146bpm [960b/mi] 5cal 365/373W
38) 0.03mi - 10(5:13/mi) 148/151bpm [772b/mi] 3cal 370/412W
39) 0.07mi - 30(7:06/mi) 150/154bpm [1064b/mi] 8cal 383/451W
40) 0.05mi - 20(6:22/mi) 145/147bpm [924b/mi] 5cal 382/397W
41) 0.03mi - 10(4:54/mi) 149/154bpm [730b/mi] 3cal 401/454W
42) 0.07mi - 30(7:11/mi) 152/158bpm [1093b/mi] 8cal 383/477W
43) 0.05mi - 20(6:29/mi) 145/147bpm [941b/mi] 5cal 360/383W
44) 0.03mi - 10(5:08/mi) 149/150bpm [766b/mi] 3cal 400/429W
45) 0.06mi - 30(7:43/mi) 150/155bpm [1157b/mi] 8cal 379/470W
46) 0.05mi - 20(6:13/mi) 145/148bpm [902b/mi] 5cal 367/391W
47) 0.03mi - 10(5:03/mi) 149/153bpm [752b/mi] 3cal 402/430W
48) 0.26mi - 2:00(7:45/mi) 140/157bpm [1086b/mi] 30cal 336/483W
49) 0.06mi - 30(7:42/mi) 132/134bpm [1017b/mi] 7cal 343/348W
50) 0.05mi - 20(6:32/mi) 135/140bpm [881b/mi] 5cal 355/375W
51) 0.03mi - 10(5:02/mi) 143/148bpm [720b/mi] 3cal 409/495W
52) 0.07mi - 30(6:52/mi) 150/154bpm [1029b/mi] 8cal 420/550W
53) 0.05mi - 20(6:27/mi) 145/148bpm [936b/mi] 5cal 383/401W
54) 0.03mi - 10(5:14/mi) 149/152bpm [781b/mi] 3cal 388/427W
55) 0.07mi - 30(7:11/mi) 152/156bpm [1092b/mi] 8cal 401/468W
56) 0.05mi - 20(6:17/mi) 147/149bpm [923b/mi] 5cal 378/404W
57) 0.03mi - 10(5:33/mi) 151/153bpm [838b/mi] 3cal 388/415W
58) 0.07mi - 30(7:03/mi) 151/156bpm [1064b/mi] 8cal 401/470W
59) 0.05mi - 20(6:18/mi) 146/148bpm [919b/mi] 5cal 378/395W
60) 0.03mi - 10(5:07/mi) 149/152bpm [762b/mi] 3cal 391/432W
61) 0.07mi - 30(7:06/mi) 151/156bpm [1071b/mi] 8cal 406/495W
62) 0.05mi - 20(6:28/mi) 148/150bpm [958b/mi] 5cal 367/377W
63) 0.03mi - 10(5:14/mi) 151/153bpm [791b/mi] 3cal 375/423W
64) 0.26mi - 2:00(7:38/mi) 141/155bpm [1077b/mi] 30cal 337/469W
65) 0mi - 0(2:07/mi) 135/135bpm [286b/mi] 359/359W
30 20 10 30 20 10 30 20 10 30 20 10 30 20 10 2:00 30 20 10 30 20 10 30 20 10 30 20 10 30 20 10 2:00 30 20 10 30 20 10 30 20 10 30 20 10 30 20 10 2:00 30 20 10 30 20 10 30 20 10 30 20 10 30 20 10 2:00 0

Pace

100%

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.
0.13 51 51 6:51 109 63-135 746 152 46-176 295 47-444 0/1
0.25 1:44 53 7:03 139 134-149 981 174 164-210 357 305-480 1/1
0.38 2:35 51 6:50 142 134-153 970 175 162-206 373 317-492 1/1
0.50 3:26 51 6:47 142 136-152 964 174 162-202 372 317-499 1/0
0.63 4:15 49 6:29 143 137-151 926 176 164-200 369 313-483 0/0
0.75 5:04 49 6:36 142 138-151 937 175 164-202 361 315-476 1/1
0.88 6:08 1:03 8:27 138 128-152 1167 165 164-168 338 318-368 0/0
1.00 7:08 1:01 8:05 125 121-130 1010 165 164-168 324 317-346 0/0
1.13 7:59 50 6:43 130 123-146 872 175 164-206 350 312-490 1/1
1.25 8:53 54 7:11 143 139-151 1026 171 164-202 357 315-507 0/1
1.38 9:42 50 6:38 146 142-153 969 176 168-200 372 340-496 1/1
1.50 10:32 50 6:36 149 142-155 984 174 164-196 390 344-467 0/0
1.63 11:20 48 6:24 147 142-153 941 178 164-198 385 340-465 1/1
1.75 12:09 49 6:29 146 140-153 948 176 164-200 381 325-468 1/1
1.88 13:10 1:01 8:08 140 133-150 1139 166 164-168 347 318-414 0/1
2.00 14:08 58 7:45 130 127-134 1007 167 166-168 327 317-337 0/1
2.13 14:57 49 6:34 134 129-144 880 173 166-206 351 327-448 0/0
2.25 15:48 51 6:46 147 142-154 996 173 166-206 383 353-526 1/0
2.38 16:37 49 6:31 148 143-154 964 175 166-194 379 339-451 1/1
2.50 17:24 48 6:21 150 145-158 953 179 168-204 389 343-477 1/0
2.63 18:12 48 6:21 148 143-155 940 177 166-200 381 340-470 1/1
2.75 19:00 48 6:22 147 142-155 935 177 166-200 374 345-430 1/1
2.88 20:01 1:01 8:10 144 136-157 1175 167 164-194 338 317-483 1/1
3.00 20:57 56 7:30 135 133-136 1012 168 166-170 331 316-342 0/0
3.13 21:51 54 7:08 134 131-141 957 170 166-182 349 337-376 1/1
3.25 22:38 48 6:22 148 143-154 942 177 166-206 411 363-550 1/1
3.38 23:27 49 6:29 150 145-156 972 177 168-200 397 360-468 0/1
3.50 24:14 47 6:14 151 146-156 940 180 168-200 396 348-470 1/1
3.63 25:01 47 6:16 148 145-154 928 178 168-202 385 351-495 1/1
3.75 25:52 51 6:48 149 145-156 1013 173 166-192 383 339-486 0/0
3.88 26:51 59 7:54 145 138-155 1144 173 152-198 323 248-469 1/4
4.00 27:44 53 7:04 140 137-142 990 173 172-174 354 327-364 1/1
4.04 28:00 16 7:30 136 135-138 1020 172 170-172 356 353-359 0/0

Heart

141/158max
  • Show Beats/Mile

Elevation

Asc 1m, Range 7m, Flat prediction 28:00
Elevation Graph
No climbs of at least 10 metres detected.

Power

361W (550 max)
Power Graph
Power Bands

Cadence

172 (210 max) Stride Length: 135cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.5 172 4 27:52 6:56
Walk 0.5 91 0 8 7:03

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:32 6:11 52.57% More
800m 3:09 6:20 59.94% More
1km 4:00 6:26 61.62% More
Mile 6:46 6:46 62.01% More
5k 21:24 6:53 66.68% More

Predictions

Dist Time Per Mile WAVA
1M 5:56 5:56 70.69
5km 20:55 6:44 68.21
5M 35:29 7:06 65.41
10km 45:11 7:16 64.13
10M 1:16:40 7:40 62.44
Half 1:43:30 7:54 60.71
20M 2:45:38 8:17 60.11
Mara 3:43:36 8:32 59.38

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