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Thu 18th Apr 2024 at 7:03pm by Jonesy the Jog

Run > General

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Time
48:57
Miles
6.42
Min/mi
7:37
Pacing
51.3%
WAVA
65.03
Stride(cm)
115
Cals
779
Watts
412
Cadence
183
BPM
143
%MHR
81
B/mi
1087
Asc(m)
78
Hillscore
2
Surface
Road

Notes & Comments

2 comments

1) 1km - 5:39(5:39/km) 120/140bpm [679b/km] 74cal 341/457W
2) 1km - 4:59(4:59/km) 134/142bpm [669b/km] 77cal 366/443W
3) 1km - 4:49(4:49/km) 140/146bpm [675b/km] 76cal 379/502W
4) 1km - 4:50(4:50/km) 139/150bpm [672b/km] 76cal 392/498W
5) 1km - 4:47(4:47/km) 145/151bpm [693b/km] 77cal 395/475W
6) 1km - 4:37(4:37/km) 143/155bpm [659b/km] 73cal 393/539W
7) 1km - 4:34(4:34/km) 141/155bpm [644b/km] 71cal 427/501W
8) 1km - 4:30(4:30/km) 153/157bpm [689b/km] 77cal 472/558W
9) 1km - 4:29(4:29/km) 156/158bpm [699b/km] 77cal 465/534W
10) 1km - 4:23(4:23/km) 159/161bpm [696b/km] 77cal 486/555W
11) 0.33km - 1:20(4:03/km) 162/163bpm [656b/km] 24cal 448/513W

5:39 4:59 4:49 4:50 4:47 4:37 4:34 4:30 4:29 4:23 1:20

	chunkywizard Well done. My legs are too achy to run!
	Jonesy the Jog I skipped the speed session on Wed so I was fresh. Still a struggle trying not to slow Dave down for the second half! Nice accidental progression though

Pace

11%

41%

43%

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.
0.25	2:31	2:31 +8	10:05	104 49-126	1048	174 166-178	323 220-355	2/5
0.50	4:50	2:19 +6	9:15	128 125-136	1184	177 166-180	376 325-457	5/2
0.75	6:56	2:06	8:26	136 132-140	1146	178 174-182	355 290-444	9/0
1.00	8:57	2:01	8:02	130 127-133	1045	182 178-186	345 289-377	3/6
1.25	10:56	1:59	7:57	137 127-142	1090	184 180-186	399 362-443	2/3
1.50	12:55	1:59	7:56	139 133-146	1103	183 178-188	398 313-502	5/4
1.75	14:50	1:54	7:38	142 135-146	1083	183 178-188	361 317-430	10/1
2.00	16:49	1:59	7:57	139 135-148	1104	183 180-188	401 334-488	1/9
2.25	19:14	2:25 +29	9:39	142 133-150	1369	182 176-186	405 327-498	10/1
2.50	21:10	1:57	7:47	136 133-141	1058	182 178-188	360 334-399	3/6
2.75	23:04	1:54	7:36	142 136-144	1079	184 180-188	379 337-417	2/4
3.00	25:00	1:56	7:44	148 143-151	1144	184 180-188	412 370-475	5/2
3.25	26:54	1:54	7:34	148 146-149	1121	183 180-186	399 361-432	4/0
3.50	28:43	1:50	7:19	138 130-146	1009	184 180-188	356 334-402	2/5
3.75	30:35	1:51	7:25	146 136-155	1082	185 182-188	427 353-539	0/12
4.00	34:55	4:20 +2:29	17:22	133 96-152	2309	184 176-188	415 370-475	7/2
4.25	36:44	1:49	7:17	145 141-149	1057	185 176-188	457 403-501	0/5
4.50	38:30	1:46	7:04	149 148-151	1052	185 182-190	457 400-499	2/4
4.75	40:22	1:51	7:25	154 151-157	1143	186 182-190	492 459-532	5/3
5.00	42:10	1:49	7:16	153 149-157	1111	184 178-186	450 337-558	5/10
5.25	44:00	1:49	7:17	155 152-158	1130	185 182-188	478 421-534	7/2
5.50	45:46	1:47	7:07	157 155-158	1116	185 182-190	455 433-484	5/2
5.75	47:37	1:51	7:22	157 155-160	1157	185 182-188	497 447-555	5/2
6.00	49:19	1:43	6:50	159 157-161	1087	186 182-190	456 397-508	4/7
6.25	51:03	1:43	6:54	160 158-163	1103	187 184-190	491 440-521	5/4
6.42	52:09	1:06	6:33	162 161-163	1060	191 186-194	445 401-513	1/3

Heart

143/163max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 78m, Range 23m, Flat prediction 47:58

Elevation Graph

Biggest Climbs (m)	Min/mi
14 1.6%	9:03
11 1.4%	7:42
See your biggest climbs

Power

412W (558 max)

Power Graph

Power Bands

Cadence

183 (194 max) Stride Length: 115cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	95.2	183	6.4	49:31	8:07
Walk	0.0	0	0	0	NAN:00:00
Still	0.1	-	-	3	-
Pause	4.7	-	-	2:35	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:38	6:36	51.66%	More
800m	3:20	6:42	60.12%	More
1km	4:11	6:43	62.54%	More
Mile	6:56	6:56	63.88%	More
5k	24:26	7:52	61.78%	More
5 miles	39:53	7:59	61.68%	More
10k	50:04	8:03	61.42%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:34	6:34	67.49
5km	22:21	7:12	67.51
5M	37:22	7:28	65.85
10km	47:15	7:36	65.07
10M	1:18:59	7:54	64.39
Half	1:45:44	8:04	63.19
20M	2:46:57	8:21	63.41
Mara	3:43:28	8:32	63.17

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