Sun 28th Apr 2024 at 9:03am by Jonesy the Jog

Run > General

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Time
3:42:41
Miles
26.55
Min/mi
8:23
Pacing
86.1%
WAVA
64.42
Stride(cm)
109
Cals
3232
Watts
362
Cadence
176
BPM
139
%MHR
79
B/mi
1167
Asc(m)
36
Surface
Road

Notes & Comments

3 comments

1) 5km - 24:37(4:55/km) 128/141bpm [630b/km] 361cal 377/484W
2) 5km - 24:41(4:56/km) 134/140bpm [662b/km] 371cal 361/424W
3) 5km - 24:32(4:54/km) 140/147bpm [687b/km] 377cal 380/428W
4) 5km - 24:48(4:58/km) 143/147bpm [709b/km] 381cal 372/418W
5) 5km - 24:49(4:58/km) 146/150bpm [725b/km] 381cal 383/441W
6) 5km - 25:34(5:07/km) 148/152bpm [757b/km] 389cal 364/418W
7) 5km - 28:47(5:45/km) 139/149bpm [800b/km] 381cal 331/384W
8) 5km - 30:01(6:00/km) 134/141bpm [804b/km] 385cal 325/418W
9) 2.72km - 14:51(5:27/km) 141/153bpm [769b/km] 206cal 371/510W

24:37 24:41 24:32 24:48 24:49 25:34 28:47 30:01 14:51

	chunkywizard Well done! How was it? Didn’t fancy keeping up with Ross? 😂
	Jonesy the Jog I would have offered to pace Ross for the first k but he was in a different wave so I couldn't! My race was good, I haven't done the training so knew it was going to be tough but put in a solid effort so should hopefully see some fitness gains from it.
	chunkywizard glad it went well, rest up.

Pace

25%

72%

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.
1.00	7:57	7:57	7:57	125 83-134	993	180 172-186	399 332-484	12/10
2.00	15:49	7:53	7:53	129 126-131	1016	184 180-190	362 339-389	8/10
3.00	23:46	7:56	7:56	129 116-141	1024	182 180-188	369 303-460	12/17
4.00	31:41	7:55	7:55	131 126-135	1037	181 174-188	373 338-424	5/6
5.00	39:39	7:58	7:58	134 131-137	1068	181 178-188	361 345-383	5/7
6.00	47:36	7:57	7:57	136 132-140	1081	180 176-184	366 353-382	8/9
7.00	55:31	7:56	7:56	137 135-141	1086	180 176-186	373 357-412	6/7
8.00	1:03:25	7:54	7:54	140 136-142	1106	181 178-188	369 353-390	9/8
9.00	1:11:20	7:54	7:54	142 136-147	1122	181 92-186	392 223-428	8/8
10.00	1:19:14	7:55	7:55	142 136-145	1123	183 178-188	374 349-422	6/5
11.00	1:27:11	7:57	7:57	143 139-146	1136	181 176-188	362 346-386	5/6
12.00	1:35:11	8:00	8:00	144 138-146	1152	180 178-184	386 359-418	8/7
13.00	1:43:14	8:03	8:03	145 142-148	1168	180 176-186	402 372-441	9/9
14.00	1:51:15	8:01	8:01	146 143-148	1170	178 174-186	386 357-422	8/8
15.00	1:59:16	8:01	8:01	146 140-148	1169	180 176-186	368 352-384	5/5
16.00	2:07:10	7:54	7:54	148 141-152	1169	180 176-186	372 347-428	7/6
17.00	2:15:17	8:07	8:07	148 146-151	1202	179 174-186	365 327-418	6/6
18.00	2:23:38	8:21	8:21	147 141-149	1227	177 174-184	377 334-415	4/3
19.00	2:32:02	8:24	8:24	146 144-150	1227	176 172-182	344 333-359	8/8
20.00	2:40:40	8:38	8:38	145 141-149	1252	175 172-180	352 334-384	6/6
21.00	2:51:05	10:25	10:25	132 106-145	1374	156 102-180	297 106-380	7/5
22.00	3:00:04	8:59	8:59	138 135-141	1240	172 168-174	354 331-373	6/6
23.00	3:10:10	10:06	10:06	136 110-141	1373	162 102-222	315 35-376	7/7
24.00	3:20:02	9:53	9:53	131 110-140	1294	164 102-178	323 101-418	9/8
25.00	3:29:09	9:07	9:07	134 117-138	1222	174 170-178	340 326-364	6/5
26.00	3:38:09	9:00	9:00	140 134-146	1259	175 170-180	363 289-442	16/12
26.54	3:42:40	4:31	8:17	144 141-153	1193	177 172-190	394 359-510	5/6

Heart

139/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 36m, Range 16m, Flat prediction 3:42:41

Elevation Graph

No climbs of at least 10 metres detected.

Power

362W (510 max)

Power Graph

Power Bands

Cadence

176 (222 max) Stride Length: 109cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.5	178	26.2	3:37:11	8:16
Walk	2.5	107	0.3	5:29	18:30

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:52	7:29	45.60%	More
800m	3:48	7:38	52.82%	More
1km	4:47	7:42	54.58%	More
Mile	7:47	7:47	56.96%	More
5k	24:28	7:52	61.68%	More
5 miles	39:32	7:54	62.24%	More
10k	49:11	7:55	62.53%	More
10 miles	1:19:09	7:55	64.26%	More
Half	1:43:59	7:56	64.75%	More
20 miles	2:40:40	8:02	65.89%	More
Mara	3:39:54	8:24	64.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:27	6:27	68.71
5km	21:58	7:04	68.69
5M	36:43	7:21	67.01
10km	46:25	7:28	66.24
10M	1:17:36	7:46	65.54
Half	1:43:51	7:56	64.33
20M	2:44:00	8:12	64.55
Mara	3:39:31	8:23	64.31

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