Fri 17th May 2024 at 1:14pm by Ali
Run > General
-
Time
30:47
-
Miles
4.02
-
Min/mi
7:39
-
Pacing
91.7%
-
WAVA
54.59
-
Stride(cm)
121
-
Cals
409
-
Watts
350
-
Cadence
174
-
BPM
131
-
%MHR
76.5
-
B/mi
1002
-
Asc(m)
43
-
Hillscore
3
-
Surface
Road
Notes & Comments
1) 3.22km - 15:16(4:45/km) 130/138bpm [617b/km] 207cal 330/431W
2) 3.25km - 15:31(4:47/km) 131/139bpm [626b/km] 202cal 368/430W
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 |
1:00 |
1:00 |
7:59 |
113 91-129 |
902 |
171 108-178 |
311 78-337 |
4/0 |
0.25 |
1:58 |
58 |
7:44 |
131 129-131 |
1012 |
175 172-178 |
323 267-351 |
2/3 |
0.38 |
2:53 |
55 |
7:20 |
126 123-131 |
923 |
175 172-178 |
293 265-328 |
0/6 |
0.50 |
3:53 |
1:00 |
7:59 |
129 124-136 |
1030 |
176 174-182 |
374 311-431 |
6/0 |
0.63 |
4:51 |
58 |
7:45 |
136 135-137 |
1054 |
174 172-176 |
347 337-361 |
3/0 |
0.75 |
5:49 |
58 |
7:46 |
135 133-138 |
1049 |
174 172-176 |
338 329-351 |
2/0 |
0.88 |
6:46 |
57 |
7:36 |
134 133-135 |
1017 |
174 174-176 |
337 324-353 |
2/0 |
1.00 |
7:43 |
57 |
7:37 |
135 134-136 |
1028 |
174 172-176 |
346 339-355 |
2/0 |
1.13 |
8:42 |
59 |
7:49 |
135 134-137 |
1055 |
173 172-176 |
336 322-349 |
3/1 |
1.25 |
9:38 |
56 |
7:31 |
131 130-133 |
986 |
173 172-176 |
334 315-362 |
1/0 |
1.38 |
10:34 |
56 |
7:26 |
133 131-135 |
989 |
175 174-176 |
322 318-326 |
1/2 |
1.50 |
11:29 |
56 |
7:24 |
131 130-133 |
969 |
174 172-174 |
326 321-329 |
0/1 |
1.63 |
12:25 |
55 |
7:23 |
131 130-132 |
967 |
174 172-176 |
326 321-329 |
0/2 |
1.75 |
13:22 |
57 |
7:33 |
129 127-131 |
975 |
174 172-176 |
326 320-329 |
0/2 |
1.88 |
14:18 |
56 |
7:30 |
129 128-131 |
968 |
173 170-176 |
323 314-330 |
0/3 |
2.00 |
15:15 |
58 |
7:41 |
129 128-131 |
991 |
173 170-176 |
316 307-325 |
0/3 |
2.13 |
16:13 |
57 |
7:39 |
129 127-132 |
986 |
174 170-178 |
385 320-413 |
3/1 |
2.25 |
17:11 |
59 |
7:48 |
134 132-136 |
1046 |
175 172-178 |
380 366-399 |
2/1 |
2.38 |
18:10 |
59 |
7:50 |
135 135-136 |
1057 |
175 172-176 |
383 371-399 |
3/0 |
2.50 |
19:09 |
59 |
7:51 |
134 133-136 |
1053 |
173 170-176 |
372 362-382 |
2/0 |
2.63 |
20:26 |
1:17 +17
|
10:18 |
129 122-133 |
1328 |
174 170-180 |
377 323-404 |
3/0 |
2.75 |
21:25 |
58 |
7:47 |
128 122-131 |
997 |
174 172-176 |
383 376-390 |
3/0 |
2.88 |
22:22 |
57 |
7:38 |
132 131-132 |
1009 |
173 170-176 |
365 351-386 |
1/1 |
3.00 |
23:19 |
57 |
7:39 |
132 131-133 |
1009 |
173 170-174 |
357 351-362 |
0/1 |
3.13 |
24:16 |
57 |
7:37 |
130 129-132 |
989 |
173 172-174 |
352 346-358 |
0/3 |
3.25 |
25:13 |
57 |
7:34 |
130 128-131 |
984 |
174 172-176 |
357 352-365 |
1/3 |
3.38 |
26:09 |
56 |
7:30 |
130 128-131 |
976 |
173 170-176 |
354 341-364 |
0/2 |
3.50 |
27:06 |
56 |
7:31 |
129 128-130 |
971 |
174 172-174 |
354 343-364 |
0/4 |
3.63 |
28:00 |
54 |
7:13 |
127 125-130 |
917 |
174 170-178 |
336 301-360 |
2/7 |
3.75 |
29:00 |
1:00 |
8:01 |
129 127-135 |
1034 |
175 172-176 |
397 359-427 |
5/0 |
3.88 |
29:58 |
58 |
7:47 |
138 135-139 |
1073 |
175 174-180 |
386 343-430 |
4/2 |
4.00 |
30:55 |
56 |
7:32 |
134 132-136 |
1009 |
175 172-178 |
359 348-372 |
2/4 |
4.02 |
31:04 |
9 |
8:32 |
132 131-133 |
1127 |
173 172-174 |
348 332-359 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.0 |
174 |
4 |
30:45 |
7:44 |
Walk |
0.1 |
108 |
0 |
2 |
7:55 |
Pause |
0.9 |
- |
- |
17 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:49 |
7:19 |
39.59% |
More |
800m |
3:41 |
7:24 |
45.78% |
More |
1km |
4:37 |
7:25 |
47.78% |
More |
Mile |
7:30 |
7:30 |
50.44% |
More |
5k |
23:58 |
7:43 |
53.62% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:03 |
7:03 |
53.66 |
5km |
23:26 |
7:33 |
54.84 |
5M |
38:48 |
7:46 |
54.30 |
10km |
48:50 |
7:52 |
54.06 |
10M |
1:20:53 |
8:05 |
54.09 |
Half |
1:47:41 |
8:13 |
53.42 |
20M |
2:48:38 |
8:26 |
54.06 |
Mara |
3:44:31 |
8:34 |
54.14 |
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