-
Time
3:45:00
-
Miles
21.77
-
Min/mi
10:20
-
Pacing
41.4%
-
WAVA
44.95
-
Stride(cm)
101
-
Cals
3183
-
Watts
259
-
Cadence
154
-
BPM
150
-
%MHR
81
-
B/mi
1548
-
Asc(m)
200
-
Hillscore
7
-
Surface
Road
Notes & Comments
1) 20km - 2:07:20(6:22/km) 147/160bpm [936b/km] 1774cal 249/W 9.42/19.25kmph
2) 15km - 1:37:25(6:30/km) 154/165bpm [1000b/km] 1405cal 245/W 9.23/11.15kmph
3) 0.03km - 15(7:14/km) 158/160bpm [1144b/km] 4cal 249/W 8.29/9.68kmph
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 |
9:30 |
9:30 |
9:30 |
135 92-143 |
1283 |
153 144-158 |
258 218-284 |
61/29 |
2.00 |
18:45 |
9:15 |
9:15 |
146 139-152 |
1350 |
156 150-160 |
274 244-316 |
14/10 |
3.00 |
28:08 |
9:22 |
9:22 |
151 146-157 |
1416 |
157 152-194 |
279 251-359 |
15/9 |
4.00 |
37:32 |
9:24 |
9:24 |
150 147-154 |
1411 |
157 148-160 |
269 236-308 |
7/23 |
5.00 |
46:50 |
9:17 |
9:17 |
149 141-154 |
1384 |
158 154-160 |
268 217-300 |
15/6 |
6.00 |
57:01 |
10:11 |
10:11 |
149 129-158 |
1518 |
152 108-162 |
264 135-327 |
22/2 |
7.00 |
1:13:39 |
16:38 |
16:38 |
133 103-157 |
2213 |
140 48-160 |
222 42-503 |
7/16 |
8.00 |
1:24:06 |
10:27 |
10:27 |
151 138-160 |
1579 |
155 48-160 |
273 63-320 |
18/15 |
9.00 |
1:33:19 |
9:13 |
9:13 |
149 132-160 |
1372 |
157 106-160 |
267 98-328 |
8/27 |
10.00 |
1:44:29 |
11:10 |
11:10 |
146 122-159 |
1632 |
143 52-170 |
229 50-325 |
14/19 |
11.00 |
1:53:53 |
9:24 |
9:24 |
154 151-158 |
1447 |
158 154-160 |
267 219-293 |
6/12 |
12.00 |
2:03:23 |
9:29 |
9:29 |
155 152-157 |
1471 |
157 152-160 |
267 244-292 |
8/7 |
13.00 |
2:13:23 |
10:00 |
10:00 |
155 136-165 |
1550 |
154 108-166 |
268 132-337 |
19/1 |
14.00 |
2:22:49 |
9:26 |
9:26 |
156 151-159 |
1472 |
158 148-162 |
267 240-283 |
6/7 |
15.00 |
2:32:10 |
9:21 |
9:21 |
155 151-161 |
1450 |
158 154-166 |
271 235-305 |
13/11 |
16.00 |
2:42:06 |
9:56 |
9:56 |
157 150-163 |
1559 |
155 96-162 |
266 88-308 |
8/6 |
17.00 |
2:58:20 |
16:14 +3
|
16:14 |
140 121-154 |
2272 |
142 46-172 |
199 45-283 |
2/7 |
18.00 |
3:07:46 |
9:26 |
9:26 |
155 149-161 |
1463 |
157 152-162 |
265 242-305 |
4/27 |
19.00 |
3:17:43 |
9:57 |
9:57 |
159 148-163 |
1582 |
156 104-162 |
266 125-320 |
18/9 |
20.00 |
3:27:32 |
9:49 |
9:49 |
153 136-161 |
1503 |
154 106-162 |
250 118-309 |
9/23 |
21.00 |
3:37:22 |
9:50 |
9:50 |
158 150-164 |
1553 |
158 148-162 |
268 214-323 |
22/12 |
21.77 |
3:45:07 |
7:45 +5
|
10:04 |
159 154-164 |
1601 |
160 152-166 |
267 126-298 |
22/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
89.8 |
157 |
21.1 |
3:22:08 |
9:35 |
Walk |
6.8 |
109 |
0.7 |
15:24 |
23:03 |
Still |
3.4 |
- |
- |
7:35 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:13 |
8:54 |
34.04% |
More |
800m |
4:28 |
8:59 |
38.56% |
More |
1km |
5:36 |
9:02 |
40.23% |
More |
Mile |
9:12 |
9:12 |
42.33% |
More |
5k |
28:59 |
9:20 |
45.67% |
More |
5 miles |
46:44 |
9:21 |
46.02% |
More |
10k |
58:57 |
9:29 |
45.60% |
More |
10 miles |
1:43:01 |
10:18 |
43.10% |
More |
Half |
2:14:06 |
10:14 |
43.80% |
More |
20 miles |
3:27:28 |
10:22 |
44.52% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:35 |
8:35 |
45.39 |
5km |
28:34 |
9:12 |
46.35 |
5M |
47:19 |
9:28 |
45.45 |
10km |
59:34 |
9:35 |
45.12 |
10M |
1:38:38 |
9:52 |
45.02 |
Half |
2:11:20 |
10:02 |
44.38 |
20M |
3:25:39 |
10:17 |
44.91 |
Mara |
4:33:49 |
10:27 |
44.98 |
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