Wed 24th Apr 2024 at 6:23pm by Fjw
Run > General
-
Time
35:01
-
Miles
3.02
-
Min/mi
11:36
-
Pacing
89.8%
-
WAVA
40.91
-
Stride(cm)
82
-
Cals
351
-
Watts
238
-
Cadence
169
-
BPM
151
-
%MHR
78
-
B/mi
1745
-
Asc(m)
40
-
Hillscore
3
-
Surface
Road
Notes & Comments
1) 0mi - 2(21:08/mi) 101/101bpm [2134b/mi] 117/119W
2) 0.42mi - 4:30(10:45/mi) 142/158bpm [1527b/mi] 46cal 251/339W
3) 0.03mi - 30(18:08/mi) 155/158bpm [2810b/mi] 5cal 170/316W
4) 0.42mi - 4:30(10:50/mi) 151/159bpm [1635b/mi] 49cal 249/304W
5) 0.03mi - 30(15:34/mi) 146/151bpm [2273b/mi] 5cal 193/252W
6) 0.41mi - 4:30(10:58/mi) 149/162bpm [1633b/mi] 46cal 247/335W
7) 0.03mi - 30(17:33/mi) 149/155bpm [2614b/mi] 4cal 91/225W
8) 0.39mi - 4:30(11:24/mi) 151/159bpm [1721b/mi] 46cal 228/296W
9) 0.03mi - 30(18:36/mi) 151/155bpm [2809b/mi] 4cal 42/250W
10) 0.4mi - 4:30(11:20/mi) 152/160bpm [1724b/mi] 44cal 233/320W
11) 0.02mi - 30(21:15/mi) 152/156bpm [3229b/mi] 4cal 83/228W
12) 0.4mi - 4:30(11:18/mi) 154/161bpm [1739b/mi] 45cal 231/270W
13) 0.03mi - 30(18:43/mi) 153/159bpm [2864b/mi] 4cal 84/236W
14) 0.39mi - 4:30(11:34/mi) 156/172bpm [1804b/mi] 45cal 245/321W
15) 0.02mi - 29(19:22/mi) 149/154bpm [2886b/mi] 4cal 152/247W
2 4:30 30 4:30 30 4:30 30 4:30 30 4:30 30 4:30 30 4:30 29
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 |
1:18 |
1:18 |
10:23 |
126 100-146 |
1307 |
170 124-176 |
248 108-270 |
2/1 |
0.25 |
2:52 |
1:34 +11
|
12:30 |
143 138-148 |
1787 |
173 150-176 |
256 213-285 |
1/4 |
0.38 |
4:12 |
1:20 |
10:43 |
148 141-156 |
1586 |
173 170-178 |
255 189-339 |
7/2 |
0.50 |
5:48 |
1:36 |
12:47 |
152 143-158 |
1942 |
158 116-174 |
254 65-316 |
7/0 |
0.63 |
7:08 |
1:20 |
10:39 |
154 147-159 |
1639 |
172 170-176 |
250 207-269 |
2/6 |
0.75 |
8:30 |
1:22 |
10:59 |
149 142-157 |
1637 |
175 172-182 |
236 158-304 |
2/2 |
0.88 |
9:55 |
1:25 |
11:18 |
153 149-154 |
1729 |
170 124-174 |
260 173-291 |
0/2 |
1.00 |
11:24 |
1:29 |
11:51 |
143 130-159 |
1695 |
161 122-182 |
256 147-335 |
7/0 |
1.13 |
12:45 |
1:21 |
10:48 |
157 143-162 |
1694 |
173 168-176 |
227 191-304 |
0/8 |
1.25 |
14:04 |
1:19 |
10:32 |
145 142-148 |
1528 |
173 170-174 |
238 212-264 |
2/4 |
1.38 |
15:41 |
1:37 |
13:00 |
145 133-155 |
1884 |
167 122-182 |
224 140-263 |
1/0 |
1.50 |
17:04 |
1:22 |
10:59 |
149 134-157 |
1637 |
169 82-176 |
229 112-250 |
1/1 |
1.63 |
18:29 |
1:26 |
11:27 |
153 151-156 |
1752 |
172 160-176 |
240 217-263 |
2/3 |
1.75 |
20:07 |
1:37 |
13:00 |
155 147-159 |
2015 |
168 114-178 |
225 133-296 |
2/3 |
1.88 |
21:30 |
1:23 |
11:02 |
142 134-151 |
1566 |
169 88-180 |
234 101-256 |
2/1 |
2.00 |
22:54 |
1:25 |
11:17 |
157 151-160 |
1773 |
173 166-176 |
247 210-320 |
0/3 |
2.13 |
24:22 |
1:27 |
11:38 |
155 153-156 |
1802 |
173 172-174 |
234 226-245 |
1/1 |
2.25 |
26:01 |
1:40 |
13:18 |
146 135-156 |
1943 |
164 90-180 |
204 42-251 |
2/2 |
2.38 |
27:25 |
1:23 |
11:06 |
155 144-161 |
1720 |
173 170-176 |
243 215-270 |
2/2 |
2.50 |
28:51 |
1:26 |
11:29 |
158 154-160 |
1813 |
171 168-176 |
235 214-247 |
1/1 |
2.63 |
30:28 |
1:37 |
12:59 |
154 133-161 |
1999 |
154 104-180 |
192 47-254 |
1/3 |
2.75 |
31:52 |
1:24 |
11:11 |
151 132-165 |
1689 |
173 170-178 |
268 228-321 |
7/0 |
2.88 |
33:24 |
1:32 |
12:16 |
168 162-172 |
2060 |
169 164-172 |
257 194-316 |
4/3 |
3.00 |
34:55 |
1:31 |
12:08 |
152 148-162 |
1845 |
171 160-176 |
216 179-268 |
1/4 |
3.01 |
35:11 |
16 |
18:14 |
147 144-151 |
2680 |
118 116-120 |
125 119-133 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.5 |
172 |
2.9 |
32:32 |
11:25 |
Walk |
6.7 |
118 |
0.1 |
2:23 |
16:08 |
Still |
0.2 |
- |
- |
5 |
- |
Pause |
0.5 |
- |
- |
11 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:39 |
10:39 |
30.91% |
More |
800m |
5:27 |
10:57 |
34.68% |
More |
1km |
6:49 |
10:58 |
36.17% |
More |
Mile |
11:10 |
11:10 |
37.91% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:51 |
10:51 |
39.02 |
5km |
36:05 |
11:37 |
41.00 |
5M |
59:45 |
11:57 |
40.23 |
10km |
1:15:14 |
12:06 |
39.93 |
10M |
2:04:35 |
12:28 |
39.65 |
Half |
2:45:52 |
12:40 |
38.86 |
20M |
4:19:45 |
12:59 |
39.02 |
Mara |
5:45:50 |
13:12 |
38.81 |
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