Thu 16th May 2024 at 5:11pm by grant mac
Run > General
-
Time
30:03
-
Miles
3.51
-
Min/mi
8:34
-
Pacing
41.5%
-
WAVA
53.03
-
Stride(cm)
105
-
Cals
367
-
Watts
330
-
Cadence
180
-
BPM
126
-
%MHR
69.9
-
B/mi
1078
-
Asc(m)
77
-
Hillscore
4
-
Surface
Road
Notes & Comments
1) 5.65km - 30:03(5:19/km) 126/140bpm [670b/km] 367cal 321/464W
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 |
57 |
57 |
7:33 |
104 73-124 |
785 |
174 122-182 |
373 112-464 |
3/2 |
0.25 |
1:58 |
1:01 |
8:08 |
124 119-130 |
1009 |
181 176-186 |
336 322-352 |
2/1 |
0.38 |
3:01 |
1:03 |
8:25 |
126 124-130 |
1061 |
182 176-186 |
332 321-359 |
3/2 |
0.50 |
4:50 |
1:49 +12
|
14:33 |
118 108-123 |
1717 |
179 172-184 |
279 141-349 |
0/7 |
0.63 |
5:55 |
1:05 |
8:38 |
109 108-112 |
941 |
181 178-184 |
247 224-264 |
0/13 |
0.75 |
6:58 |
1:03 |
8:28 |
112 110-115 |
948 |
181 176-184 |
277 240-402 |
0/12 |
0.88 |
8:03 |
1:05 |
8:39 |
128 115-139 |
1106 |
178 174-184 |
415 389-445 |
11/0 |
1.00 |
9:08 |
1:05 |
8:42 |
137 133-140 |
1193 |
175 172-178 |
401 370-423 |
11/0 |
1.13 |
10:12 |
1:04 +3
|
8:33 |
134 130-137 |
1145 |
176 170-186 |
389 247-428 |
11/0 |
1.25 |
11:11 |
59 |
7:53 |
131 130-132 |
1032 |
184 178-188 |
327 304-346 |
2/5 |
1.38 |
12:15 |
1:04 |
8:30 |
130 128-134 |
1104 |
180 174-190 |
323 273-396 |
4/5 |
1.50 |
13:20 |
1:05 |
8:41 |
131 129-135 |
1137 |
180 176-186 |
308 293-334 |
2/1 |
1.63 |
14:26 |
1:06 |
8:48 |
132 128-139 |
1161 |
181 176-186 |
362 337-388 |
6/0 |
1.75 |
15:45 |
1:18 +12
|
10:26 |
136 129-139 |
1420 |
180 176-184 |
346 104-394 |
7/0 |
1.88 |
16:45 |
1:01 |
8:06 |
130 125-136 |
1053 |
182 178-184 |
350 309-386 |
5/2 |
2.00 |
17:43 |
58 |
7:40 |
131 126-136 |
1005 |
181 178-184 |
306 297-316 |
1/4 |
2.13 |
21:13 |
3:30 +2:26
|
28:00 |
124 88-130 |
3472 |
176 128-186 |
314 103-371 |
2/4 |
2.25 |
22:18 |
1:05 |
8:39 |
112 88-125 |
969 |
179 176-184 |
320 297-349 |
2/10 |
2.38 |
23:21 |
1:03 |
8:25 |
133 124-136 |
1120 |
182 178-188 |
366 324-397 |
6/0 |
2.50 |
24:21 |
1:00 |
7:59 |
126 121-134 |
1006 |
180 176-184 |
302 289-322 |
0/4 |
2.63 |
25:24 |
1:03 |
8:23 |
122 120-128 |
1023 |
182 178-184 |
332 294-407 |
4/3 |
2.75 |
26:27 |
1:04 |
8:29 |
133 129-135 |
1127 |
182 178-186 |
336 303-399 |
2/1 |
2.88 |
27:29 |
1:02 |
8:13 |
126 121-131 |
1035 |
180 178-184 |
300 290-306 |
0/2 |
3.00 |
28:31 |
1:02 |
8:14 |
123 122-128 |
1013 |
181 180-184 |
299 278-314 |
2/4 |
3.13 |
29:36 |
1:05 |
8:40 |
129 125-132 |
1118 |
180 178-184 |
331 315-351 |
4/0 |
3.25 |
30:39 |
1:04 |
8:28 |
132 128-134 |
1118 |
180 178-184 |
319 301-342 |
2/1 |
3.38 |
31:44 |
1:05 |
8:41 |
127 125-128 |
1103 |
180 178-184 |
306 296-317 |
1/1 |
3.50 |
32:49 |
1:05 |
8:37 |
128 125-129 |
1102 |
178 174-180 |
328 307-348 |
4/1 |
3.51 |
32:55 |
6 |
9:28 |
126 125-126 |
1194 |
177 176-178 |
340 327-350 |
1/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
90.7 |
180 |
3.5 |
29:51 |
8:37 |
Walk |
8.5 |
128 |
0 |
2:49 |
2:13:47 |
Still |
0.2 |
- |
- |
3 |
- |
Pause |
0.6 |
- |
- |
12 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:49 |
41.05% |
More |
800m |
4:06 |
8:14 |
45.34% |
More |
1km |
5:07 |
8:14 |
47.37% |
More |
Mile |
8:20 |
8:20 |
49.57% |
More |
5k |
29:26 |
9:28 |
47.74% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:45 |
7:45 |
53.31 |
5km |
26:21 |
8:29 |
53.32 |
5M |
44:02 |
8:48 |
51.87 |
10km |
55:40 |
8:58 |
51.21 |
10M |
1:33:02 |
9:18 |
50.60 |
Half |
2:04:31 |
9:30 |
49.62 |
20M |
3:16:37 |
9:50 |
49.80 |
Mara |
4:23:09 |
10:03 |
49.61 |
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