Sun 28th Apr 2024 at 8:00am by Wildbill
Run > General
-
Time
4:10:03
-
Miles
22.06
-
Min/mi
11:20
-
Pacing
89.9%
-
WAVA
50.69
-
Stride(cm)
84
-
Cals
2356
-
Watts
229
-
Cadence
169
-
BPM
143
-
%MHR
82.4
-
B/mi
1616
-
Asc(m)
126
-
Surface
Road
Notes & Comments
1) 1mi - 11:14(11:14/mi) 129/147bpm [1449b/mi] 107cal 225/322W
2) 1mi - 11:10(11:10/mi) 145/154bpm [1619b/mi] 108cal 228/397W
3) 1mi - 11:17(11:17/mi) 141/149bpm [1590b/mi] 109cal 230/331W
4) 1mi - 11:08(11:08/mi) 143/152bpm [1593b/mi] 111cal 228/331W
5) 1mi - 11:37(11:37/mi) 132/140bpm [1534b/mi] 101cal 219/308W
6) 1mi - 11:27(11:27/mi) 136/153bpm [1558b/mi] 101cal 221/256W
7) 1mi - 11:27(11:27/mi) 147/162bpm [1684b/mi] 112cal 232/311W
8) 1mi - 11:05(11:05/mi) 144/151bpm [1595b/mi] 105cal 227/335W
9) 1mi - 11:06(11:06/mi) 143/152bpm [1588b/mi] 106cal 225/277W
10) 1mi - 11:15(11:15/mi) 140/153bpm [1576b/mi] 107cal 223/253W
11) 1mi - 11:10(11:10/mi) 145/154bpm [1618b/mi] 108cal 225/257W
12) 1mi - 11:04(11:04/mi) 142/151bpm [1572b/mi] 110cal 235/296W
13) 1mi - 10:48(10:48/mi) 147/155bpm [1587b/mi] 104cal 227/299W
14) 1mi - 11:06(11:06/mi) 148/155bpm [1642b/mi] 110cal 223/313W
15) 1mi - 11:10(11:10/mi) 145/160bpm [1619b/mi] 107cal 223/323W
16) 1mi - 11:34(11:34/mi) 145/154bpm [1677b/mi] 109cal 223/261W
17) 1mi - 10:53(10:53/mi) 149/157bpm [1621b/mi] 105cal 232/305W
18) 1mi - 11:36(11:36/mi) 148/162bpm [1716b/mi] 110cal 223/284W
19) 1mi - 11:42(11:42/mi) 142/148bpm [1662b/mi] 103cal 217/259W
20) 1mi - 11:50(11:50/mi) 141/150bpm [1669b/mi] 107cal 216/266W
21) 1mi - 11:50(11:50/mi) 141/151bpm [1668b/mi] 105cal 220/248W
22) 1mi - 11:51(11:51/mi) 143/154bpm [1696b/mi] 104cal 219/321W
23) 0.06mi - 42(11:29/mi) 148/151bpm [1700b/mi] 7cal 295/352W
11:14 11:10 11:17 11:08 11:37 11:27 11:27 11:05 11:06 11:15 11:10 11:04 10:48 11:06 11:10 11:34 10:53 11:36 11:42 11:50 11:50 11:51 42
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
1.00 |
12:05 |
12:05 +59
|
12:05 |
129 57-147 |
1559 |
169 150-176 |
238 152-322 |
13/13 |
2.00 |
23:15 |
11:10 |
11:10 |
145 124-154 |
1620 |
169 150-180 |
231 60-397 |
14/14 |
3.00 |
34:32 |
11:17 |
11:17 |
141 125-149 |
1591 |
166 86-180 |
234 123-331 |
15/11 |
4.00 |
45:41 |
11:09 |
11:09 |
143 131-152 |
1593 |
168 82-176 |
233 113-331 |
14/15 |
5.00 |
57:17 |
11:37 |
11:37 |
132 125-140 |
1532 |
167 108-176 |
222 114-308 |
11/11 |
6.00 |
1:08:46 |
11:29 |
11:29 |
136 120-153 |
1561 |
167 160-172 |
220 168-256 |
6/7 |
7.00 |
1:20:18 |
11:32 +6
|
11:32 |
147 134-162 |
1696 |
170 164-182 |
233 71-311 |
19/16 |
8.00 |
1:31:24 |
11:06 |
11:06 |
144 131-151 |
1597 |
170 110-184 |
233 158-335 |
18/14 |
9.00 |
1:42:30 |
11:07 |
11:07 |
143 137-152 |
1589 |
167 82-184 |
228 65-277 |
9/10 |
10.00 |
1:53:57 |
11:27 +12
|
11:27 |
140 126-153 |
1603 |
167 82-184 |
229 95-253 |
7/9 |
11.00 |
2:05:21 |
11:23 +15
|
11:23 |
145 135-154 |
1652 |
170 82-176 |
231 68-257 |
7/10 |
12.00 |
2:16:27 |
11:06 |
11:06 |
142 129-151 |
1577 |
171 162-176 |
238 72-296 |
11/8 |
13.00 |
2:27:15 |
10:48 |
10:48 |
147 140-155 |
1587 |
170 86-188 |
235 99-299 |
9/21 |
14.00 |
2:38:18 |
11:03 |
11:03 |
148 142-155 |
1635 |
171 80-188 |
237 90-313 |
14/10 |
15.00 |
2:49:29 |
11:11 |
11:11 |
145 136-160 |
1621 |
170 68-184 |
229 80-323 |
14/11 |
16.00 |
3:01:03 |
11:34 |
11:34 |
145 139-154 |
1678 |
170 118-180 |
225 73-263 |
8/12 |
17.00 |
3:12:02 |
10:59 +7
|
10:59 |
149 141-157 |
1637 |
171 124-198 |
238 133-305 |
17/15 |
18.00 |
3:23:38 |
11:36 |
11:36 |
149 136-162 |
1729 |
170 82-190 |
223 45-284 |
9/13 |
19.00 |
3:35:21 |
11:43 |
11:43 |
142 138-148 |
1663 |
169 162-176 |
216 158-259 |
12/8 |
20.00 |
3:47:10 |
11:49 |
11:49 |
141 134-150 |
1667 |
169 154-176 |
222 174-266 |
12/9 |
21.00 |
3:59:01 |
11:50 |
11:50 |
141 131-151 |
1669 |
167 164-172 |
220 204-248 |
8/5 |
22.00 |
4:10:51 |
11:50 |
11:50 |
143 134-154 |
1692 |
171 166-180 |
220 159-321 |
12/10 |
22.07 |
4:11:43 |
52 |
11:51 |
146 139-151 |
1730 |
176 94-192 |
289 156-352 |
4/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.1 |
169 |
21.9 |
4:09:22 |
11:22 |
Walk |
0.8 |
94 |
0.1 |
2:05 |
14:09 |
Still |
0.1 |
- |
- |
15 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:23 |
9:37 |
37.31% |
More |
800m |
5:12 |
10:27 |
41.12% |
More |
1km |
6:34 |
10:35 |
42.39% |
More |
Mile |
10:40 |
10:40 |
44.39% |
More |
5k |
33:44 |
10:52 |
47.87% |
More |
5 miles |
55:13 |
11:03 |
47.84% |
More |
10k |
1:08:51 |
11:05 |
48.01% |
More |
10 miles |
1:51:44 |
11:10 |
49.03% |
More |
Half |
2:27:09 |
11:14 |
49.31% |
More |
20 miles |
3:46:18 |
11:19 |
50.42% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:25 |
9:25 |
50.32 |
5km |
31:19 |
10:05 |
51.57 |
5M |
51:51 |
10:22 |
50.95 |
10km |
1:05:17 |
10:30 |
50.64 |
10M |
1:48:06 |
10:49 |
50.67 |
Half |
2:23:55 |
10:59 |
50.04 |
20M |
3:45:22 |
11:16 |
50.63 |
Mara |
5:00:03 |
11:27 |
50.71 |
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