Mon 29th Apr 2024 at 6:39am by Dan Russell
Run > General
-
Time
22:43
-
Miles
2.19
-
Min/mi
10:22
-
Pacing
52.5%
-
WAVA
44.12
-
Stride(cm)
91
-
Cals
289
-
Watts
367
-
Cadence
170
-
BPM
142
-
%MHR
72.6
-
B/mi
1469
-
Asc(m)
186
-
Hillscore
18
-
Surface
Road
Notes & Comments
1) 1km - 5:33(5:33/km) 128/143bpm [710b/km] 68cal 325/437W
2) 1km - 5:27(5:27/km) 133/145bpm [726b/km] 67cal 302/509W
3) 1km - 6:29(6:29/km) 134/163bpm [868b/km] 78cal 393/519W
4) 0.52km - 5:14(10:02/km) 174/181bpm [1747b/km] 76cal 397/527W
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
0.06 |
33 |
33 |
8:51 |
94 78-114 |
833 |
178 172-182 |
349 326-382 |
0.13 |
1:16 |
43 |
11:28 |
124 115-130 |
1423 |
172 106-180 |
393 103-437 |
0.19 |
1:50 |
34 |
8:58 |
128 127-128 |
1148 |
173 100-178 |
281 88-336 |
0.25 |
2:24 |
34 |
9:03 |
128 127-129 |
1159 |
175 168-180 |
314 302-326 |
0.31 |
2:55 |
31 |
8:18 |
132 128-135 |
1095 |
179 176-180 |
342 324-355 |
0.38 |
3:26 |
31 |
8:20 |
138 135-139 |
1149 |
179 172-184 |
346 328-371 |
0.44 |
3:59 |
33 |
8:43 |
134 130-138 |
1168 |
179 176-184 |
313 288-344 |
0.50 |
4:32 |
33 |
8:43 |
133 130-136 |
1159 |
177 174-180 |
346 313-368 |
0.56 |
5:03 |
32 |
8:28 |
137 136-139 |
1161 |
180 178-184 |
307 274-348 |
0.63 |
5:34 |
31 |
8:19 |
141 139-143 |
1172 |
180 176-184 |
386 350-414 |
0.69 |
6:06 |
31 |
8:23 |
144 143-145 |
1208 |
180 178-184 |
325 292-380 |
0.75 |
7:02 |
56 +23
|
14:51 |
139 126-144 |
2065 |
183 180-184 |
326 317-334 |
0.81 |
7:51 |
49 +13
|
13:10 |
127 125-131 |
1671 |
181 178-184 |
332 309-350 |
0.88 |
8:30 |
39 |
10:22 |
134 126-143 |
1390 |
179 172-184 |
374 127-509 |
0.94 |
9:01 |
31 |
8:14 |
143 142-143 |
1178 |
180 174-184 |
282 258-309 |
1.00 |
9:46 |
45 +13
|
11:56 |
140 134-142 |
1671 |
166 104-180 |
291 109-348 |
1.06 |
10:15 |
30 |
7:59 |
132 131-134 |
1054 |
183 178-186 |
316 297-333 |
1.13 |
10:47 |
32 |
8:24 |
132 131-134 |
1109 |
181 178-184 |
303 273-330 |
1.19 |
12:07 |
1:20 +49
|
21:24 |
125 103-134 |
2674 |
170 106-184 |
270 123-386 |
1.25 |
12:42 |
35 |
9:19 |
118 105-123 |
1099 |
176 168-180 |
349 321-402 |
1.31 |
13:15 |
33 |
8:50 |
131 123-135 |
1157 |
177 172-182 |
338 309-365 |
1.38 |
15:03 |
1:48 +1:17
|
28:49 |
97 89-137 |
2796 |
180 170-184 |
331 311-367 |
1.44 |
15:37 |
34 |
8:56 |
97 89-105 |
867 |
179 170-180 |
376 317-471 |
1.50 |
16:09 |
32 |
8:38 |
111 106-115 |
958 |
178 176-180 |
444 426-471 |
1.56 |
16:42 |
33 |
8:44 |
119 116-121 |
1039 |
178 176-180 |
409 400-424 |
1.63 |
17:16 |
34 |
9:09 |
130 121-140 |
1190 |
174 166-180 |
381 294-454 |
1.69 |
17:51 |
35 |
9:12 |
146 141-155 |
1343 |
175 170-178 |
371 324-428 |
1.75 |
18:43 |
52 |
13:50 |
158 155-159 |
2186 |
157 140-176 |
463 343-516 |
1.81 |
19:40 |
58 |
15:25 |
158 153-159 |
2435 |
151 138-156 |
434 372-519 |
1.88 |
20:34 |
53 |
14:12 |
159 153-173 |
2257 |
157 150-162 |
392 364-425 |
1.94 |
21:31 |
57 |
15:11 |
176 173-178 |
2672 |
159 154-162 |
418 407-427 |
2.00 |
22:32 |
1:02 |
16:26 |
177 176-178 |
2910 |
158 154-162 |
405 385-431 |
2.06 |
23:43 |
1:10 |
18:48 |
179 176-181 |
3365 |
148 138-160 |
396 357-417 |
2.13 |
25:45 |
2:03 +1:07
|
32:40 |
175 150-180 |
5718 |
158 150-168 |
354 338-384 |
2.19 |
26:44 |
58 |
15:35 |
161 150-172 |
2509 |
158 142-170 |
465 329-527 |
2.19 |
26:45 |
1 |
34:18 |
172 172-172 |
5900 |
- |
- |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
57.6 |
178 |
1.7 |
14:08 |
9:59 |
Walk |
32.0 |
152 |
0.5 |
9:32 |
20:08 |
Still |
0.3 |
- |
- |
6 |
- |
Pause |
10.1 |
- |
- |
3:00 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:05 |
8:24 |
39.28% |
More |
800m |
4:13 |
8:29 |
45.60% |
More |
1km |
5:27 |
8:46 |
45.99% |
More |
Mile |
9:29 |
9:29 |
44.94% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:54 |
9:54 |
43.03 |
5km |
32:55 |
10:36 |
44.03 |
5M |
54:30 |
10:54 |
43.29 |
10km |
1:08:37 |
11:03 |
42.94 |
10M |
1:53:37 |
11:22 |
42.86 |
Half |
2:31:17 |
11:33 |
42.25 |
20M |
3:56:54 |
11:51 |
42.76 |
Mara |
5:15:25 |
12:02 |
42.82 |
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