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Mon 6th May 2024 at 9:07am by drdavidlewis

Run > General
  • Time
    3:07:12
  • Miles
    26.39
  • Min/mi
    7:06
  • Pacing
    89.6%
  • WAVA
    77.47
  • Stride(cm)
    117
  • Cals
    2831
  • Watts
    347
  • Cadence
    193
  • BPM
    155
  • %MHR
    90.8
  • B/mi
    1101
  • Asc(m)
    262
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

1) 1mi - 6:36(6:36/mi) 140/148bpm [925b/mi] 99cal 376/450W
2) 1mi - 6:34(6:34/mi) 150/154bpm [986b/mi] 104cal 380/407W
3) 1mi - 6:27(6:27/mi) 154/160bpm [993b/mi] 103cal 386/475W
4) 1mi - 6:32(6:32/mi) 154/160bpm [1006b/mi] 103cal 372/433W
5) 1mi - 6:21(6:21/mi) 156/158bpm [991b/mi] 102cal 365/404W
6) 1mi - 6:29(6:29/mi) 156/160bpm [1012b/mi] 103cal 368/443W
7) 1mi - 6:35(6:35/mi) 156/159bpm [1028b/mi] 104cal 365/427W
8) 1mi - 6:38(6:38/mi) 159/161bpm [1055b/mi] 107cal 376/490W
9) 1mi - 6:40(6:40/mi) 159/161bpm [1061b/mi] 107cal 373/461W
10) 1mi - 6:37(6:37/mi) 158/160bpm [1045b/mi] 105cal 367/441W
11) 1mi - 6:43(6:43/mi) 158/161bpm [1061b/mi] 108cal 364/444W
12) 1mi - 7:02(7:02/mi) 160/163bpm [1125b/mi] 111cal 362/442W
13) 1mi - 7:00(7:00/mi) 159/162bpm [1112b/mi] 109cal 359/420W
14) 1mi - 7:03(7:03/mi) 159/162bpm [1120b/mi] 112cal 364/429W
15) 1mi - 6:58(6:58/mi) 157/163bpm [1094b/mi] 106cal 339/430W
16) 1mi - 6:51(6:51/mi) 157/160bpm [1076b/mi] 104cal 350/396W
17) 1mi - 6:56(6:56/mi) 159/161bpm [1101b/mi] 108cal 357/418W
18) 1mi - 7:22(7:22/mi) 158/161bpm [1164b/mi] 112cal 342/429W
19) 1mi - 7:28(7:28/mi) 155/158bpm [1158b/mi] 111cal 328/406W
20) 1mi - 7:40(7:40/mi) 154/157bpm [1181b/mi] 107cal 314/368W
21) 1mi - 7:58(7:58/mi) 153/155bpm [1220b/mi] 107cal 313/363W
22) 1mi - 8:30(8:30/mi) 150/154bpm [1276b/mi] 111cal 297/356W
23) 1mi - 8:46(8:46/mi) 145/150bpm [1271b/mi] 113cal 282/363W
24) 1mi - 7:37(7:37/mi) 153/159bpm [1166b/mi] 109cal 323/399W
25) 1mi - 7:53(7:53/mi) 157/161bpm [1237b/mi] 114cal 326/396W
26) 1mi - 7:26(7:26/mi) 159/164bpm [1182b/mi] 112cal 330/389W
27) 0.39mi - 2:29(6:26/mi) 165/168bpm [1060b/mi] 40cal 351/477W
6:36 6:34 6:27 6:32 6:21 6:29 6:35 6:38 6:40 6:37 6:43 7:02 7:00 7:03 6:58 6:51 6:56 7:22 7:28 7:40 7:58 8:30 8:46 7:37 7:53 7:26 2:29

Pace

1% 6% 25% 59% 9%

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 6:36 6:36 6:36 140 84-148 924 193 176-200 376 103-450 11/1
2.00 13:10 6:34 6:34 150 147-154 986 196 190-202 380 351-407 13/7
3.00 19:37 6:27 6:27 154 149-160 993 198 190-202 386 335-475 23/13
4.00 26:09 6:32 6:32 154 148-160 1005 197 182-202 372 317-433 13/18
5.00 32:30 6:21 6:21 156 152-158 991 198 190-202 365 297-404 9/39
6.00 39:00 6:29 6:29 156 149-160 1012 197 182-202 368 300-443 7/13
7.00 45:35 6:35 6:35 156 152-159 1027 196 190-200 365 323-427 10/10
8.00 52:13 6:38 6:38 159 156-161 1055 197 190-204 376 320-490 14/10
9.00 58:53 6:40 6:40 159 155-161 1060 195 186-200 373 291-461 18/17
10.00 1:05:30 6:37 6:37 158 155-160 1045 197 194-202 367 326-441 13/14
11.00 1:12:13 6:43 6:43 158 155-161 1061 194 188-202 364 302-444 20/6
12.00 1:19:15 7:02 7:02 160 156-163 1125 195 186-202 362 275-442 16/16
13.00 1:26:15 7:00 7:00 159 155-162 1113 195 188-202 359 326-420 18/12
14.00 1:33:17 7:03 7:03 159 157-162 1120 193 182-200 364 308-429 23/38
15.00 1:40:15 6:58 6:58 157 152-163 1094 193 184-202 339 257-430 5/15
16.00 1:47:06 6:51 6:51 157 155-160 1076 195 190-200 350 320-396 11/9
17.00 1:54:02 6:56 6:56 159 156-161 1101 195 190-200 357 315-418 16/8
18.00 2:01:24 7:22 7:22 158 155-161 1164 193 186-198 342 291-429 11/19
19.00 2:08:52 7:28 7:28 155 149-158 1158 192 182-202 328 217-406 8/10
20.00 2:16:32 7:40 7:40 154 150-157 1181 190 180-198 314 270-368 9/6
21.00 2:24:31 7:58 7:58 153 149-155 1220 188 182-194 313 276-363 11/11
22.00 2:33:01 8:30 8:30 150 144-154 1276 186 178-192 296 213-356 14/14
23.00 2:41:47 8:46 8:46 145 142-150 1271 184 176-190 282 235-363 9/12
24.00 2:49:24 7:37 7:37 153 142-159 1166 191 182-196 323 271-399 13/13
25.00 2:57:17 7:53 7:53 157 154-161 1238 191 180-202 327 267-396 21/3
26.00 3:04:43 7:25 7:25 159 157-164 1180 194 186-202 329 246-389 12/16
26.39 3:07:12 2:29 6:27 165 162-168 1064 203 196-228 351 288-477 2/9

Heart

155/168max
  • Show Beats/Mile

Elevation

Asc 262m, Range 53m, Flat prediction 3:06:37
Elevation Graph
Biggest Climbs (m) Min/mi
19 2.7% 7:24
19 2.9% 8:30
16 2.6% 6:41
12 1.5% 6:49
10 2.8% 7:42
See your biggest climbs

Power

347W (490 max)
Power Graph
Power Bands

Cadence

193 (228 max) Stride Length: 117cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 193 26.4 3:07:12 7:06
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:28 5:55 58.34% More
800m 3:03 6:08 66.91% More
1km 3:49 6:09 69.43% More
Mile 6:17 6:17 71.66% More
5k 19:57 6:25 76.88% More
5 miles 32:20 6:28 77.43% More
10k 40:20 6:29 77.59% More
10 miles 1:05:24 6:32 79.18% More
Half 1:26:53 6:38 78.92% More
20 miles 2:16:32 6:50 78.96% More
Mara 3:05:56 7:06 77.32% More

Predictions

Dist Time Per Mile WAVA
1M 5:35 5:35 80.68
5km 18:50 6:04 81.46
5M 31:23 6:17 79.77
10km 39:38 6:23 78.96
10M 1:06:03 6:36 78.41
Half 1:28:16 6:44 77.08
20M 2:19:00 6:57 77.56
Mara 3:05:45 7:05 77.39
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