Tue 30th Apr 2024 at 3:42pm by Flatlander
Run > General
- windy
-
Time
23:12
-
Miles
2.00
-
Min/mi
11:36
-
Pacing
88.9%
-
WAVA
47.35
-
Stride(cm)
85
-
Cals
189
-
Watts
200
-
Cadence
163
-
BPM
135
-
%MHR
75
-
B/mi
1567
-
Asc(m)
7
-
Surface
Road
Notes & Comments
2 comments
Not the 3 miles I wanted, but at least my legs didn't feel like they did on Sunday.
Wind allegedly only 15mph but felt much more like 30mph.
1) 1mi - 11:41(11:41/mi) 132/140bpm [1541b/mi] 95cal 200/276W Final 0.8 mile mostly at 12+ mm against that wind.
2) 1mi - 11:29(11:29/mi) 138/147bpm [1584b/mi] 94cal 200/240W First 0.45 mile still against the wind, the rest was at 10+ mm with a cross wind .
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.06 |
40 |
40 |
10:34 |
101 77-119 |
1067 |
153 102-164 |
211 71-276 |
1/1 |
0.13 |
1:21 |
41 |
10:57 |
125 119-129 |
1368 |
162 158-164 |
214 207-220 |
1/0 |
0.19 |
2:02 |
41 |
10:57 |
132 129-133 |
1446 |
161 158-164 |
217 211-222 |
1/0 |
0.25 |
3:05 |
1:04 +24
|
16:59 |
128 120-135 |
2174 |
163 154-208 |
212 85-250 |
2/1 |
0.31 |
3:49 |
43 |
11:29 |
130 125-133 |
1494 |
160 158-162 |
208 199-220 |
1/1 |
0.38 |
4:32 |
43 |
11:29 |
134 133-136 |
1539 |
162 160-164 |
207 202-217 |
2/2 |
0.44 |
5:14 |
43 |
11:25 |
137 136-138 |
1563 |
162 158-164 |
207 202-218 |
2/1 |
0.50 |
5:56 |
42 |
11:11 |
139 138-140 |
1555 |
164 162-168 |
210 199-224 |
1/0 |
0.56 |
6:41 |
44 |
11:47 |
138 138-139 |
1627 |
164 162-166 |
204 198-217 |
2/2 |
0.63 |
7:27 |
46 |
12:23 |
138 138-139 |
1708 |
163 160-166 |
195 186-216 |
1/1 |
0.69 |
8:12 |
45 |
12:04 |
138 137-138 |
1665 |
163 160-166 |
193 187-202 |
3/2 |
0.75 |
8:58 |
46 |
12:11 |
136 135-137 |
1657 |
162 160-164 |
190 180-202 |
2/1 |
0.81 |
9:43 |
45 |
12:03 |
135 134-137 |
1627 |
163 160-168 |
189 182-196 |
1/1 |
0.88 |
10:30 |
47 |
12:25 |
136 134-137 |
1688 |
164 162-166 |
189 185-194 |
2/1 |
0.94 |
11:17 |
47 |
12:31 |
134 132-135 |
1677 |
164 160-166 |
187 181-193 |
1/1 |
1.00 |
12:04 |
47 |
12:38 |
132 131-134 |
1668 |
162 158-166 |
179 174-194 |
1/1 |
1.06 |
12:51 |
47 |
12:40 |
133 132-134 |
1685 |
165 162-168 |
181 177-186 |
1/1 |
1.13 |
13:38 |
47 |
12:32 |
133 131-134 |
1668 |
166 164-168 |
187 182-194 |
1/1 |
1.19 |
14:27 |
49 |
13:03 |
133 132-134 |
1736 |
165 162-166 |
180 175-189 |
2/1 |
1.25 |
15:15 |
48 |
12:43 |
133 132-133 |
1691 |
165 162-166 |
186 181-192 |
1/1 |
1.31 |
16:03 |
48 |
12:44 |
134 133-136 |
1706 |
164 160-168 |
177 173-186 |
1/1 |
1.38 |
16:50 |
47 |
12:29 |
135 134-135 |
1686 |
165 160-168 |
187 175-207 |
1/1 |
1.44 |
17:36 |
46 |
12:20 |
135 134-136 |
1666 |
163 160-166 |
195 187-209 |
2/1 |
1.50 |
18:19 |
43 |
11:35 |
137 135-139 |
1588 |
164 162-166 |
188 186-191 |
1/0 |
1.56 |
19:00 |
40 |
10:45 |
138 137-139 |
1483 |
165 160-168 |
196 188-205 |
0/1 |
1.63 |
19:40 |
40 |
10:39 |
140 139-141 |
1491 |
165 160-166 |
206 202-213 |
0/1 |
1.69 |
20:18 |
38 |
10:12 |
141 140-142 |
1438 |
166 164-168 |
216 213-220 |
0/1 |
1.75 |
20:58 |
40 |
10:43 |
142 140-142 |
1521 |
166 164-168 |
218 212-222 |
0/1 |
1.81 |
21:39 |
41 |
10:54 |
144 142-145 |
1569 |
165 160-168 |
224 216-231 |
1/1 |
1.88 |
22:18 |
39 |
10:18 |
144 143-146 |
1483 |
165 156-168 |
220 216-224 |
1/1 |
1.94 |
22:55 |
37 |
9:54 |
146 145-147 |
1445 |
167 164-168 |
223 219-229 |
1/1 |
2.00 |
23:33 |
38 |
10:11 |
145 144-146 |
1476 |
166 164-168 |
234 228-240 |
1/1 |
2.00 |
23:36 |
3 |
10:39 |
147 146-147 |
1565 |
168 168-168 |
234 233-234 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.0 |
163 |
2 |
23:08 |
11:35 |
Walk |
2.0 |
102 |
0 |
28 |
1:08:54 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:33 |
10:15 |
38.61% |
More |
800m |
5:11 |
10:27 |
44.47% |
More |
1km |
6:39 |
10:43 |
45.20% |
More |
Mile |
11:28 |
11:28 |
44.54% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:08 |
11:08 |
45.88 |
5km |
37:00 |
11:55 |
47.13 |
5M |
1:01:17 |
12:15 |
46.55 |
10km |
1:17:09 |
12:25 |
46.33 |
10M |
2:07:46 |
12:47 |
46.44 |
Half |
2:50:06 |
12:59 |
45.91 |
20M |
4:26:22 |
13:19 |
46.46 |
Mara |
5:54:39 |
13:32 |
46.53 |
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Very steady run.
Notes now added.
Very wind affected.