Fri 3rd May 2024 at 6:09am by Southern Exile

Run > General

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Time
31:00
Miles
3.50
Min/mi
8:51
Pacing
90.3%
WAVA
52.12
Stride(cm)
100
Cals
423
Watts
301
Cadence
181
BPM
144
%MHR
79.8
B/mi
1272
Asc(m)
38
Hillscore
2
Surface
Road

Notes & Comments

1) 0.6mi - 5:38(9:23/mi) 130/142bpm [1220b/mi] 68cal 277/353W
2) 0.6mi - 5:17(8:48/mi) 140/151bpm [1232b/mi] 73cal 293/383W
3) 0.6mi - 5:44(9:34/mi) 146/151bpm [1397b/mi] 80cal 295/383W
4) 0.6mi - 5:18(8:51/mi) 148/150bpm [1309b/mi] 74cal 290/354W
5) 0.6mi - 4:54(8:10/mi) 150/155bpm [1225b/mi] 69cal 312/403W
6) 0.5mi - 4:08(8:14/mi) 150/151bpm [1234b/mi] 59cal 320/362W

5:38 5:17 5:44 5:18 4:54 4:08

Pace

11%

40%

50%

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	1:15	1:15	9:58	104 82-126	1036	177 120-182	272 82-336	0/1
0.25	2:24	1:09	9:15	131 126-134	1212	178 176-180	291 244-352	2/1
0.38	3:33	1:09	9:10	138 135-139	1266	179 176-182	316 289-353	4/0
0.50	4:40	1:07	8:55	140 138-141	1249	180 178-182	290 280-310	2/0
0.63	5:52	1:13	9:40	139 135-142	1345	181 172-190	280 244-303	1/2
0.75	6:59	1:07	8:56	134 133-136	1196	180 178-188	268 230-279	0/1
0.88	8:03	1:04	8:28	137 136-139	1161	181 178-186	282 224-316	1/5
1.00	9:13	1:10	9:20	140 137-143	1307	180 166-186	330 211-383	5/0
1.13	10:17	1:04	8:29	145 142-148	1231	181 176-186	296 226-376	1/5
1.25	11:20	1:04	8:31	149 145-151	1268	183 180-188	302 275-343	2/3
1.38	12:30	1:10	9:19	150 149-151	1398	182 170-186	327 100-383	5/0
1.50	13:36	1:06	8:49	147 145-150	1297	181 176-186	307 277-356	3/1
1.63	14:53	1:16	10:10	146 142-147	1485	179 172-184	270 94-326	2/1
1.75	16:13	1:20	10:42	142 139-146	1519	182 166-188	305 173-363	2/1
1.88	17:18	1:05	8:39	147 145-147	1272	181 178-186	311 285-356	4/0
2.00	18:24	1:06	8:48	149 147-150	1311	181 178-190	309 289-351	2/0
2.13	19:41	1:17	10:19	148 145-149	1526	180 172-190	261 196-354	3/2
2.25	20:44	1:02	8:20	147 147-148	1224	182 178-188	281 263-302	0/4
2.38	21:45	1:02	8:15	148 147-149	1220	183 178-186	301 286-318	0/3
2.50	22:48	1:02	8:18	147 146-148	1219	182 180-186	305 287-318	0/3
2.63	23:49	1:02	8:14	153 146-155	1260	183 180-186	306 296-322	0/2
2.75	24:51	1:02	8:15	153 151-153	1261	182 178-186	302 293-311	0/2
2.88	25:49	58	7:45	149 147-151	1155	182 178-184	302 287-317	0/3
3.00	26:52	1:02	8:18	148 147-151	1228	184 180-188	342 300-403	3/3
3.13	27:52	1:00	8:03	151 150-151	1215	184 178-188	338 320-362	3/0
3.25	28:53	1:01	8:10	149 149-150	1216	184 182-186	318 308-333	1/1
3.38	29:55	1:02	8:14	150 149-151	1234	184 180-186	321 306-334	2/1
3.50	30:58	1:04	8:28	150 149-151	1271	181 178-184	305 285-322	1/2
3.50	31:00	2	9:26	151 151-151	1425	178 178-178	293 293-293	0/0

Heart

144/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 38m, Range 21m, Flat prediction 30:24

Elevation Graph

Biggest Climbs (m)	Min/mi
19 1.4%	9:24
See your biggest climbs

Power

301W (403 max)

Power Graph

Power Bands

Cadence

181 (190 max) Stride Length: 100cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.3	181	3.5	30:47	8:48
Walk	0.1	120	0	1	9:18
Still	0.6	-	-	12	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	7:57	40.90%	More
800m	4:00	8:02	47.27%	More
1km	5:01	8:04	49.12%	More
Mile	8:09	8:09	51.51%	More
5k	27:16	8:46	52.34%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:13	8:13	51.05
5km	27:19	8:48	52.23
5M	45:15	9:03	51.30
10km	56:58	9:10	50.86
10M	1:34:20	9:26	50.75
Half	2:05:35	9:35	50.03
20M	3:16:40	9:50	50.63
Mara	4:21:51	10:00	50.70

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