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Mon 29th Apr 2024 at 5:19pm by Sampson
Run > General
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Time
36:52
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Miles 4.05
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Min/mi 9:06
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Pacing
91.6%
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WAVA
46.79
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Stride(cm)
106
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Cals
461
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Watts
303
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Cadence
167
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BPM
153
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%MHR
74.8
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B/mi 1389
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Asc(m)
112
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Hillscore
9
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Surface
Road
Notes & Comments
1) 1km - 5:44(5:44/km) 131/160bpm [751b/km] 64cal 336/480W
2) 1km - 5:58(5:58/km) 154/163bpm [918b/km] 75cal 310/396W
3) 1km - 5:20(5:20/km) 156/165bpm [833b/km] 69cal 306/420W
4) 1km - 5:26(5:26/km) 156/168bpm [848b/km] 70cal 277/391W
5) 1km - 5:37(5:37/km) 159/171bpm [892b/km] 72cal 305/386W
6) 1km - 5:54(5:54/km) 155/167bpm [914b/km] 73cal 260/414W
7) 0.19km - 1:01(5:23/km) 160/168bpm [860b/km] 14cal 354/464W
8) 0.33km - 1:52(5:44/km) 164/167bpm [939b/km] 24cal 313/438W
2) 1km - 5:58(5:58/km) 154/163bpm [918b/km] 75cal 310/396W
3) 1km - 5:20(5:20/km) 156/165bpm [833b/km] 69cal 306/420W
4) 1km - 5:26(5:26/km) 156/168bpm [848b/km] 70cal 277/391W
5) 1km - 5:37(5:37/km) 159/171bpm [892b/km] 72cal 305/386W
6) 1km - 5:54(5:54/km) 155/167bpm [914b/km] 73cal 260/414W
7) 0.19km - 1:01(5:23/km) 160/168bpm [860b/km] 14cal 354/464W
8) 0.33km - 1:52(5:44/km) 164/167bpm [939b/km] 24cal 313/438W
5:44 5:58 5:20 5:26 5:37 5:54 1:01 1:52
Pin Map |
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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 | 1:05 | 1:05 | 8:44 | 109 86-126 | 951 | 170 106-176 | 385 354-480 | 11/0 |
0.25 | 2:09 | 1:04 | 8:29 | 125 114-129 | 1061 | 175 168-190 | 369 329-402 | 6/1 |
0.38 | 3:18 | 1:09 | 9:13 | 114 108-125 | 1051 | 180 162-186 | 336 236-406 | 4/2 |
0.50 | 4:32 | 1:13 | 9:47 | 148 126-154 | 1447 | 171 164-184 | 327 304-353 | 8/1 |
0.63 | 5:46 | 1:14 | 9:56 | 156 151-160 | 1549 | 167 166-170 | 327 292-346 | 9/0 |
0.75 | 7:03 | 1:17 | 10:14 | 157 153-159 | 1608 | 167 166-170 | 308 279-351 | 7/0 |
0.88 | 8:17 | 1:14 | 9:49 | 147 141-153 | 1443 | 169 164-176 | 294 251-396 | 3/3 |
1.00 | 9:32 | 1:15 | 10:03 | 153 150-159 | 1537 | 169 158-178 | 326 263-392 | 6/3 |
1.13 | 10:40 | 1:08 | 9:04 | 158 154-163 | 1432 | 170 166-174 | 328 301-379 | 7/1 |
1.25 | 11:46 | 1:06 | 8:47 | 157 151-160 | 1380 | 171 164-176 | 287 220-334 | 2/3 |
1.38 | 12:47 | 1:01 | 8:11 | 153 147-157 | 1251 | 173 166-178 | 263 224-289 | 0/10 |
1.50 | 13:47 | 1:00 | 8:01 | 156 153-161 | 1249 | 170 166-176 | 321 266-384 | 3/6 |
1.63 | 14:57 | 1:10 | 9:17 | 156 155-158 | 1447 | 166 164-170 | 352 315-420 | 3/2 |
1.75 | 16:02 | 1:05 | 8:39 | 161 159-165 | 1392 | 171 164-176 | 321 307-351 | 2/2 |
1.88 | 17:08 | 1:06 | 8:49 | 153 150-159 | 1349 | 163 156-174 | 266 200-326 | 1/11 |
2.00 | 18:13 | 1:05 | 8:43 | 153 148-156 | 1335 | 170 162-174 | 246 218-273 | 0/8 |
2.13 | 19:17 | 1:04 | 8:35 | 159 156-160 | 1364 | 171 168-174 | 281 259-295 | 1/4 |
2.25 | 20:26 | 1:08 | 9:05 | 164 160-168 | 1490 | 170 158-178 | 311 236-391 | 5/3 |
2.38 | 21:31 | 1:06 | 8:45 | 150 147-160 | 1312 | 165 160-174 | 265 241-290 | 1/6 |
2.50 | 22:35 | 1:04 | 8:29 | 154 150-157 | 1306 | 167 158-174 | 289 258-305 | 1/7 |
2.63 | 23:37 | 1:02 | 8:18 | 153 151-157 | 1269 | 167 162-170 | 286 254-328 | 2/9 |
2.75 | 24:40 | 1:03 | 8:21 | 157 155-158 | 1310 | 168 164-170 | 325 315-337 | 1/5 |
2.88 | 25:49 | 1:10 | 9:19 | 158 156-162 | 1472 | 167 162-172 | 320 306-339 | 4/3 |
3.00 | 27:02 | 1:12 | 9:37 | 165 157-171 | 1588 | 165 158-172 | 304 273-336 | 5/0 |
3.13 | 28:15 | 1:14 | 9:49 | 160 152-169 | 1571 | 160 150-166 | 277 192-386 | 2/8 |
3.25 | 29:27 | 1:12 | 9:34 | 152 150-153 | 1455 | 161 158-166 | 251 206-270 | 1/5 |
3.38 | 30:39 | 1:12 | 9:33 | 152 149-157 | 1452 | 158 152-162 | 217 187-254 | 1/15 |
3.50 | 31:49 | 1:10 | 9:22 | 152 149-158 | 1424 | 159 142-166 | 297 201-408 | 7/3 |
3.63 | 32:57 | 1:08 | 9:06 | 162 157-167 | 1474 | 167 160-172 | 329 274-414 | 9/2 |
3.75 | 34:11 | 1:13 | 9:46 | 158 154-166 | 1544 | 163 156-170 | 248 131-445 | 10/13 |
3.88 | 35:15 | 1:05 | 8:38 | 162 156-168 | 1399 | 164 160-168 | 310 200-464 | 7/11 |
4.00 | 36:28 | 1:13 | 9:40 | 163 160-166 | 1577 | 163 160-170 | 347 250-438 | 13/4 |
4.05 | 36:52 | 24 | 8:32 | 165 163-167 | 1407 | 163 156-168 | 272 249-297 | 2/3 |
Heart
153/171max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 112m,
Range 75m, Flat prediction 36:07
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
24 4.2% | 10:05 |
20 3.7% | 8:49 |
12 5.2% | 9:27 |
11 9.2% | 9:31 |
11 9.1% | 9:25 |
10 2.7% | 9:47 |
See your biggest climbs |
Power
303W (480 max)
Power Graph
Power Bands
Cadence
167 (190 max)
Stride Length: 106cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 77.5 | 169 | 3.2 | 28:33 | 9:01 |
Walk | 22.4 | 159 | 0.9 | 8:16 | 9:25 |
Still | 0.1 | - | - | 3 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:22 | 8:22 | 46.26 |
5km | 27:50 | 8:58 | 47.23 |
5M | 46:06 | 9:13 | 46.40 |
10km | 58:02 | 9:20 | 46.09 |
10M | 1:36:06 | 9:37 | 46.00 |
Half | 2:07:57 | 9:46 | 45.37 |
20M | 3:20:22 | 10:01 | 45.91 |
Mara | 4:26:46 | 10:11 | 45.98 |
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