Thu 25th Apr 2024 at 5:36pm by mackfly
Run > General
-
Time
31:29
-
Miles
3.87
-
Min/mi
8:08
-
Pacing
91.6%
-
WAVA
59.15
-
Stride(cm)
115
-
Cals
433
-
Watts
358
-
Cadence
173
-
BPM
151
-
%MHR
88.5
-
B/mi
1231
-
Asc(m)
83
-
Hillscore
8
-
Surface
Road
Notes & Comments
1) 1mi - 7:57(7:57/mi) 133/145bpm [1057b/mi] 98cal 314/624W
2) 1mi - 8:04(8:04/mi) 150/155bpm [1209b/mi] 112cal 364/506W
3) 1mi - 8:34(8:34/mi) 162/169bpm [1388b/mi] 124cal 392/496W
4) 0.87mi - 6:54(7:55/mi) 161/169bpm [1275b/mi] 99cal 356/436W
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 |
54 |
54 |
7:15 |
109 83-127 |
791 |
155 102-168 |
302 98-624 |
2/6 |
0.25 |
1:57 |
1:03 |
8:22 |
134 127-141 |
1121 |
169 166-172 |
323 307-339 |
0/2 |
0.38 |
3:02 |
1:05 |
8:42 |
139 137-141 |
1210 |
168 158-172 |
294 251-317 |
0/7 |
0.50 |
4:05 |
1:03 |
8:24 |
132 130-138 |
1109 |
166 162-170 |
244 226-263 |
0/16 |
0.63 |
5:04 |
58 |
7:45 |
132 131-133 |
1023 |
170 166-176 |
297 257-351 |
0/7 |
0.75 |
6:03 |
59 |
7:53 |
135 133-137 |
1065 |
174 166-176 |
341 315-373 |
1/4 |
0.88 |
7:00 |
57 |
7:36 |
140 137-143 |
1064 |
176 172-180 |
349 312-373 |
1/1 |
1.00 |
7:56 |
57 |
7:33 |
144 143-145 |
1087 |
178 176-180 |
383 370-406 |
1/1 |
1.13 |
8:55 |
58 |
7:46 |
146 145-149 |
1134 |
178 174-180 |
396 357-474 |
6/0 |
1.25 |
9:56 |
1:02 |
8:13 |
150 148-151 |
1232 |
176 168-180 |
431 326-506 |
6/1 |
1.38 |
10:54 |
58 |
7:45 |
149 148-151 |
1154 |
177 174-180 |
371 325-416 |
4/0 |
1.50 |
11:55 |
1:01 |
8:05 |
150 149-152 |
1213 |
175 168-178 |
382 298-427 |
3/3 |
1.63 |
12:57 |
1:02 |
8:16 |
153 148-155 |
1266 |
173 164-176 |
359 277-453 |
3/3 |
1.75 |
13:57 |
1:00 |
8:00 |
153 152-155 |
1225 |
170 164-176 |
308 283-331 |
0/7 |
1.88 |
14:57 |
1:00 |
8:03 |
148 146-152 |
1191 |
171 168-174 |
289 275-315 |
1/7 |
2.00 |
16:00 |
1:02 |
8:19 |
147 146-150 |
1224 |
173 166-176 |
376 298-427 |
7/0 |
2.13 |
17:08 |
1:08 |
9:03 |
154 150-154 |
1393 |
173 168-176 |
411 361-466 |
6/0 |
2.25 |
18:11 |
1:04 |
8:30 |
155 154-155 |
1317 |
174 168-176 |
398 327-496 |
7/0 |
2.38 |
19:20 |
1:08 |
9:08 |
160 155-166 |
1460 |
173 164-176 |
396 369-426 |
8/0 |
2.50 |
20:37 |
1:18 |
10:20 |
167 166-168 |
1727 |
170 166-174 |
426 384-465 |
14/0 |
2.63 |
21:41 |
1:04 |
8:28 |
167 166-168 |
1415 |
173 170-176 |
367 318-406 |
8/0 |
2.75 |
22:39 |
58 |
7:43 |
166 163-169 |
1280 |
176 174-178 |
364 333-401 |
1/1 |
2.88 |
23:37 |
59 |
7:48 |
162 161-163 |
1265 |
175 166-178 |
368 355-383 |
1/1 |
3.00 |
24:34 |
57 |
7:33 |
163 160-166 |
1232 |
175 172-178 |
388 375-401 |
2/1 |
3.13 |
25:31 |
57 |
7:33 |
166 164-166 |
1253 |
175 172-178 |
375 365-390 |
1/0 |
3.25 |
26:27 |
57 |
7:34 |
166 164-169 |
1255 |
175 172-176 |
385 378-391 |
1/0 |
3.38 |
27:24 |
56 |
7:30 |
167 165-169 |
1253 |
176 174-178 |
360 339-383 |
0/2 |
3.50 |
28:22 |
58 |
7:48 |
161 159-165 |
1255 |
173 168-176 |
341 299-360 |
0/5 |
3.63 |
29:22 |
1:00 |
7:57 |
156 152-159 |
1240 |
171 168-174 |
288 281-295 |
0/11 |
3.75 |
30:25 |
1:03 |
8:23 |
152 150-156 |
1274 |
173 168-176 |
358 272-436 |
5/1 |
3.87 |
31:29 |
1:04 |
8:46 |
162 156-165 |
1421 |
173 164-176 |
386 290-424 |
5/2 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.6 |
172 |
3.8 |
31:22 |
8:10 |
Walk |
0.4 |
115 |
0 |
7 |
3:39 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:51 |
7:28 |
45.10% |
More |
800m |
3:45 |
7:32 |
52.63% |
More |
1km |
4:43 |
7:35 |
54.54% |
More |
Mile |
7:40 |
7:40 |
56.89% |
More |
5k |
25:07 |
8:05 |
59.09% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:22 |
7:22 |
59.20 |
5km |
24:52 |
8:00 |
59.70 |
5M |
41:26 |
8:17 |
58.38 |
10km |
52:19 |
8:25 |
57.76 |
10M |
1:27:10 |
8:43 |
57.33 |
Half |
1:56:26 |
8:53 |
56.36 |
20M |
3:03:19 |
9:10 |
56.72 |
Mara |
4:04:54 |
9:21 |
56.62 |
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