Wed 1st May 2024 at 5:09pm by grant mac
Run > General
-
Time
18:30
-
Miles
2.21
-
Min/mi
8:22
-
Pacing
94.4%
-
WAVA
53.16
-
Stride(cm)
107
-
Cals
239
-
Watts
353
-
Cadence
179
-
BPM
130
-
%MHR
72.3
-
B/mi
1089
-
Asc(m)
60
-
Hillscore
4
-
Surface
Road
Notes & Comments
1) 3.56km - 18:30(5:12/km) 130/143bpm [676b/km] 239cal 352/480W
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 |
26 |
26 |
7:00 |
94 87-112 |
658 |
174 132-188 |
363 111-468 |
1/1 |
0.13 |
56 |
30 |
7:55 |
123 115-131 |
975 |
184 180-186 |
365 349-395 |
1/2 |
0.19 |
1:26 |
30 |
8:07 |
133 131-134 |
1080 |
184 180-186 |
345 337-355 |
2/1 |
0.25 |
1:57 |
31 |
8:14 |
131 131-132 |
1078 |
183 180-184 |
361 349-375 |
1/1 |
0.31 |
2:29 |
32 |
8:29 |
130 128-131 |
1103 |
182 174-184 |
353 330-378 |
1/2 |
0.38 |
2:59 |
29 |
7:51 |
132 129-134 |
1036 |
183 180-186 |
332 318-344 |
2/1 |
0.44 |
3:29 |
31 |
8:08 |
130 126-134 |
1058 |
182 180-184 |
334 319-363 |
1/2 |
0.50 |
4:03 |
34 |
9:04 |
125 120-129 |
1133 |
177 172-182 |
320 301-357 |
0/3 |
0.56 |
4:34 |
31 |
8:16 |
119 117-119 |
983 |
178 176-180 |
291 263-312 |
0/7 |
0.63 |
5:05 |
31 |
8:11 |
116 116-117 |
950 |
180 178-184 |
274 255-287 |
0/6 |
0.69 |
5:36 |
31 |
8:17 |
116 115-117 |
961 |
179 178-182 |
276 269-291 |
0/6 |
0.75 |
6:07 |
31 |
8:17 |
116 115-117 |
960 |
179 178-182 |
276 271-282 |
0/6 |
0.81 |
6:38 |
31 |
8:12 |
116 115-119 |
952 |
181 178-184 |
303 274-346 |
3/1 |
0.88 |
7:08 |
31 |
8:09 |
126 119-131 |
1026 |
176 174-178 |
432 352-480 |
6/0 |
0.94 |
7:39 |
30 |
8:07 |
138 132-140 |
1119 |
175 174-178 |
449 439-469 |
6/0 |
1.00 |
8:09 |
30 |
8:06 |
140 139-142 |
1133 |
176 174-178 |
453 439-466 |
5/0 |
1.06 |
8:41 |
32 |
8:30 |
140 137-142 |
1191 |
175 174-178 |
423 406-443 |
5/0 |
1.13 |
9:12 |
31 |
8:21 |
137 136-137 |
1145 |
175 174-176 |
438 410-469 |
6/0 |
1.19 |
9:49 |
37 |
9:48 |
139 137-142 |
1363 |
175 172-178 |
432 362-457 |
4/1 |
1.25 |
10:19 |
30 |
7:54 |
140 137-143 |
1106 |
180 174-184 |
314 296-352 |
1/2 |
1.31 |
10:49 |
31 |
8:14 |
134 131-137 |
1102 |
181 178-186 |
320 301-342 |
1/2 |
1.38 |
11:23 |
33 |
8:50 |
130 127-131 |
1149 |
181 174-186 |
302 272-333 |
0/4 |
1.44 |
11:53 |
31 |
8:14 |
125 121-134 |
1028 |
178 174-182 |
344 280-431 |
4/1 |
1.50 |
12:26 |
33 |
8:41 |
137 132-139 |
1190 |
181 178-184 |
347 329-388 |
2/0 |
1.56 |
12:59 |
33 |
8:55 |
133 132-133 |
1186 |
180 178-184 |
336 326-357 |
2/0 |
1.63 |
13:32 |
33 |
8:40 |
132 131-134 |
1144 |
179 176-180 |
361 326-393 |
4/0 |
1.69 |
14:06 |
34 |
9:04 |
136 133-138 |
1234 |
178 176-180 |
385 369-402 |
4/0 |
1.75 |
14:39 |
33 |
8:54 |
140 138-141 |
1246 |
180 176-182 |
379 355-394 |
3/0 |
1.81 |
15:13 |
33 |
8:52 |
139 138-140 |
1232 |
178 174-180 |
376 355-388 |
3/0 |
1.88 |
15:45 |
33 |
8:47 |
135 133-139 |
1185 |
179 170-184 |
330 312-352 |
2/1 |
1.94 |
16:18 |
32 |
8:33 |
136 133-138 |
1163 |
180 178-182 |
364 343-393 |
3/0 |
2.00 |
16:47 |
30 |
7:54 |
140 139-141 |
1105 |
181 178-184 |
340 319-392 |
1/1 |
2.06 |
17:16 |
29 |
7:39 |
134 130-139 |
1026 |
180 178-182 |
320 311-328 |
0/2 |
2.13 |
17:44 |
28 |
7:26 |
126 124-130 |
937 |
180 178-182 |
318 300-354 |
0/4 |
2.19 |
18:17 |
33 |
8:44 |
129 125-133 |
1128 |
179 172-184 |
374 349-394 |
2/0 |
2.21 |
18:30 |
13 |
9:52 |
130 129-132 |
1283 |
176 174-176 |
321 281-368 |
0/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.7 |
179 |
2.2 |
18:27 |
8:23 |
Walk |
0.3 |
132 |
0 |
3 |
5:10 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:56 |
7:48 |
41.16% |
More |
800m |
4:02 |
8:06 |
46.10% |
More |
1km |
5:03 |
8:07 |
47.99% |
More |
Mile |
8:09 |
8:09 |
50.72% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:52 |
7:52 |
52.51 |
5km |
26:43 |
8:36 |
52.59 |
5M |
44:40 |
8:56 |
51.14 |
10km |
56:28 |
9:05 |
50.48 |
10M |
1:34:23 |
9:26 |
49.88 |
Half |
2:06:19 |
9:39 |
48.91 |
20M |
3:19:27 |
9:58 |
49.09 |
Mara |
4:26:56 |
10:11 |
48.91 |
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