Thu 9th May 2024 at 5:51am by grant mac
Run > General
-
Time
35:09
-
Miles
4.60
-
Min/mi
7:38
-
Pacing
67.1%
-
WAVA
59.79
-
Stride(cm)
114
-
Cals
481
-
Watts
343
-
Cadence
185
-
BPM
136
-
%MHR
75.4
-
B/mi
1037
-
Asc(m)
50
-
Hillscore
3
-
Surface
Road
Notes & Comments
1) 2.01km - 10:52(5:24/km) 125/142bpm [675b/km] 137cal 320/491W
2) 0.6km - 2:01(3:22/km) 132/136bpm [444b/km] 29cal 410/442W
3) 0.19km - 1:20(6:53/km) 137/147bpm [943b/km] 17cal 223/353W
4) 0.6km - 2:07(3:32/km) 135/140bpm [476b/km] 31cal 469/506W
5) 0.14km - 1:30(11:03/km) 139/156bpm [1535b/km] 19cal 108/470W
6) 0.6km - 2:00(3:20/km) 139/148bpm [463b/km] 29cal 410/500W
7) 0.09km - 1:14(12:57/km) 137/155bpm [1774b/km] 15cal 102/394W
8) 0.6km - 2:06(3:30/km) 129/143bpm [451b/km] 32cal 453/532W
9) 0.13km - 1:19(10:06/km) 135/157bpm [1364b/km] 16cal 129/457W
10) 0.6km - 2:02(3:23/km) 153/168bpm [517b/km] 32cal 421/457W
11) 0.25km - 1:28(5:53/km) 151/168bpm [889b/km] 21cal 247/423W
12) 0.6km - 2:12(3:40/km) 161/170bpm [589b/km] 37cal 444/486W
13) 0.77km - 3:59(5:10/km) 141/170bpm [729b/km] 52cal 304/439W
14) 0.1km - 26(4:12/km) 130/131bpm [545b/km] 6cal 443/628W
15) 0.12km - 35(4:57/km) 131/132bpm [648b/km] 8cal 401/626W
10:52 2:01 1:20 2:07 1:30 2:00 1:14 2:06 1:19 2:02 1:28 2:12 3:59 26 35
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 |
1:16 |
1:16 |
10:05 |
116 81-132 |
1169 |
175 170-182 |
362 260-399 |
10/0 |
0.25 |
2:21 |
1:05 |
8:43 |
125 122-131 |
1089 |
176 170-180 |
265 211-350 |
1/9 |
0.38 |
3:26 |
1:05 |
8:38 |
121 119-127 |
1045 |
179 178-182 |
344 329-375 |
3/0 |
0.50 |
4:32 |
1:06 |
8:50 |
123 120-125 |
1086 |
179 176-182 |
329 314-344 |
3/0 |
0.63 |
5:39 |
1:07 |
8:58 |
121 120-124 |
1086 |
178 174-182 |
321 313-337 |
3/0 |
0.75 |
6:45 |
1:06 |
8:49 |
122 121-125 |
1077 |
178 176-182 |
317 304-329 |
3/0 |
0.88 |
7:46 |
1:01 |
8:08 |
122 118-135 |
992 |
182 176-210 |
330 290-486 |
3/0 |
1.00 |
8:45 |
59 |
7:50 |
135 133-138 |
1057 |
184 164-206 |
310 193-443 |
1/0 |
1.13 |
9:42 |
57 |
7:38 |
135 133-142 |
1031 |
187 174-208 |
361 263-491 |
0/3 |
1.25 |
10:50 |
1:08 |
9:01 |
130 121-142 |
1172 |
177 166-188 |
285 257-331 |
2/1 |
1.38 |
11:29 |
39 |
5:15 |
127 125-129 |
668 |
205 188-212 |
406 319-442 |
0/0 |
1.50 |
12:10 |
41 |
5:25 |
133 129-134 |
720 |
203 102-212 |
420 364-434 |
0/1 |
1.63 |
12:52 |
42 |
5:39 |
136 134-136 |
768 |
205 202-208 |
423 414-435 |
0/3 |
1.75 |
14:13 |
1:21 |
10:49 |
137 130-147 |
1482 |
171 162-176 |
244 202-353 |
0/2 |
1.88 |
14:56 |
42 |
5:40 |
132 130-135 |
747 |
203 168-210 |
468 438-497 |
1/1 |
2.00 |
15:39 |
43 |
5:42 |
135 135-136 |
770 |
209 206-214 |
485 473-506 |
3/0 |
2.13 |
16:25 |
46 |
6:07 |
139 136-140 |
851 |
205 190-208 |
470 456-480 |
3/0 |
2.25 |
18:03 |
1:38 |
13:03 |
137 124-156 |
1789 |
133 102-210 |
158 43-500 |
0/3 |
2.38 |
18:43 |
40 |
5:21 |
136 132-139 |
728 |
212 206-214 |
433 424-438 |
0/0 |
2.50 |
19:23 |
40 |
5:22 |
143 140-146 |
767 |
211 210-214 |
424 413-437 |
1/2 |
2.63 |
20:53 |
1:31 |
12:04 |
141 116-155 |
1702 |
154 106-214 |
207 70-431 |
0/2 |
2.75 |
21:39 |
46 |
6:07 |
116 111-122 |
709 |
196 118-214 |
411 103-532 |
0/1 |
2.88 |
22:23 |
44 |
5:50 |
129 123-141 |
752 |
211 206-214 |
483 460-494 |
3/1 |
3.00 |
23:06 |
43 |
5:41 |
141 140-142 |
800 |
208 204-212 |
461 453-468 |
3/0 |
3.13 |
24:39 |
1:33 |
12:25 |
134 119-157 |
1664 |
149 110-210 |
193 1-461 |
1/1 |
3.25 |
25:19 |
41 |
5:24 |
142 128-157 |
767 |
211 208-214 |
428 421-439 |
1/1 |
3.38 |
26:00 |
41 |
5:25 |
162 157-165 |
879 |
212 210-216 |
418 410-425 |
0/2 |
3.50 |
26:57 |
57 |
7:38 |
165 157-168 |
1259 |
189 120-216 |
336 101-429 |
1/2 |
3.63 |
27:59 |
1:02 |
8:17 |
144 140-157 |
1193 |
182 176-186 |
300 234-359 |
2/1 |
3.75 |
28:45 |
46 |
6:04 |
152 140-162 |
923 |
206 186-212 |
453 379-483 |
3/1 |
3.88 |
29:29 |
44 |
5:55 |
166 162-168 |
982 |
207 186-212 |
466 456-486 |
2/0 |
4.00 |
30:15 |
46 |
6:06 |
169 168-170 |
1030 |
205 180-212 |
443 427-471 |
0/3 |
4.13 |
31:18 |
1:04 |
8:29 |
156 141-170 |
1322 |
181 176-184 |
316 297-439 |
0/3 |
4.25 |
32:18 |
59 |
7:53 |
138 134-141 |
1088 |
185 182-186 |
315 308-327 |
0/3 |
4.38 |
33:19 |
1:01 |
8:10 |
134 133-136 |
1094 |
184 182-186 |
316 310-322 |
0/3 |
4.50 |
34:22 |
1:03 |
8:25 |
130 129-133 |
1095 |
187 180-212 |
320 294-502 |
4/2 |
4.60 |
35:08 |
46 |
7:32 |
131 130-132 |
988 |
187 172-212 |
437 234-628 |
5/5 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
91.1 |
191 |
4.4 |
32:00 |
7:13 |
Walk |
8.7 |
114 |
0.2 |
3:04 |
18:50 |
Still |
0.2 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:19 |
5:18 |
60.62% |
More |
800m |
3:08 |
6:17 |
59.34% |
More |
1km |
4:02 |
6:30 |
59.98% |
More |
Mile |
6:31 |
6:31 |
63.32% |
More |
5k |
22:17 |
7:10 |
63.04% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:46 |
6:46 |
61.05 |
5km |
23:01 |
7:25 |
61.04 |
5M |
38:28 |
7:42 |
59.38 |
10km |
48:38 |
7:50 |
58.62 |
10M |
1:21:17 |
8:08 |
57.92 |
Half |
1:48:47 |
8:18 |
56.80 |
20M |
2:51:45 |
8:35 |
57.01 |
Mara |
3:49:53 |
8:46 |
56.79 |
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