Wed 1st May 2024 at 6:11pm by Quan
Run > General
-
Time
33:41
-
Miles
4.55
-
Min/mi
7:24
-
Pacing
0%
-
WAVA
57.16
-
Stride(cm)
115
-
Cals
491
-
Watts
250
-
Cadence
189
-
BPM
164
-
%MHR
86.5
-
B/mi
1216
-
Asc(m)
5
-
Surface
Road
Notes & Comments
1) 1km - 5:30(5:30/km) 144/169bpm [791b/km] 65cal 198/W 10.91/15.25kmph
2) 1km - 4:45(4:45/km) 169/173bpm [802b/km] 73cal 239/W 12.63/13.53kmph
3) 1km - 4:27(4:27/km) 162/178bpm [720b/km] 63cal 252/W 13.48/17.47kmph
4) 0.61km - 2:31(4:10/km) 174/183bpm [724b/km] 40cal 281/W 14.4/17.06kmph
5) 0.43km - 1:42(3:57/km) 168/181bpm [664b/km] 26cal 284/W 15.19/16kmph
6) 0.69km - 2:52(4:10/km) 174/185bpm [724b/km] 46cal 278/W 14.4/16.51kmph
7) 0.45km - 1:50(4:03/km) 166/185bpm [673b/km] 27cal 270/W 14.81/15.86kmph
8) 0.69km - 2:52(4:09/km) 174/185bpm [723b/km] 45cal 285/W 14.46/16.51kmph
9) 1km - 4:46(4:46/km) 161/185bpm [769b/km] 67cal 233/W 12.59/16.9kmph
10) 0.46km - 2:28(5:21/km) 171/173bpm [916b/km] 39cal 224/W 11.21/11.39kmph
5:30 4:45 4:27 2:31 1:42 2:52 1:50 2:52 4:46 2:28
|
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 |
1:12 |
1:12 |
9:34 |
119 96-139 |
1138 |
184 180-186 |
195 180-244 |
6/1 |
| 0.25 |
2:26 |
1:14 |
9:54 |
141 139-143 |
1397 |
184 182-186 |
186 183-189 |
0/1 |
| 0.38 |
3:46 |
1:20 |
10:38 |
145 139-152 |
1543 |
183 172-188 |
178 145-187 |
0/1 |
| 0.50 |
4:31 |
45 |
6:02 |
160 154-166 |
965 |
187 184-192 |
232 156-292 |
0/0 |
| 0.63 |
5:31 |
1:00 |
7:58 |
166 164-169 |
1323 |
183 176-188 |
233 161-288 |
0/0 |
| 0.75 |
6:38 |
1:08 +12
|
9:00 |
166 156-171 |
1495 |
181 124-186 |
235 85-271 |
0/1 |
| 0.88 |
7:35 |
56 |
7:30 |
171 169-172 |
1284 |
186 184-186 |
255 247-256 |
1/0 |
| 1.00 |
8:33 |
58 |
7:44 |
171 169-173 |
1323 |
183 180-186 |
227 191-247 |
0/1 |
| 1.13 |
9:28 |
56 |
7:24 |
169 168-170 |
1251 |
187 186-188 |
244 209-250 |
0/3 |
| 1.25 |
10:30 |
1:02 |
8:17 |
169 168-170 |
1400 |
186 184-188 |
239 226-249 |
0/2 |
| 1.38 |
11:33 |
1:03 |
8:20 |
166 165-168 |
1384 |
185 180-188 |
222 219-227 |
0/1 |
| 1.50 |
12:37 |
1:05 |
8:37 |
166 165-167 |
1429 |
186 184-188 |
223 208-228 |
0/0 |
| 1.63 |
35:12 |
22:34 +22:00
|
3:00:35 |
149 112-167 |
26908 |
192 94-202 |
283 104-334 |
0/1 |
| 1.75 |
36:09 |
57 |
7:37 |
172 165-176 |
1311 |
193 188-196 |
323 309-331 |
4/2 |
| 1.88 |
38:41 |
2:32 +1:48
|
20:12 |
160 128-178 |
3233 |
194 102-206 |
297 117-331 |
0/2 |
| 2.00 |
39:28 |
47 |
6:19 |
171 163-176 |
1081 |
195 192-200 |
312 297-323 |
2/1 |
| 2.13 |
40:19 |
52 |
6:52 |
179 176-181 |
1230 |
191 186-194 |
280 271-295 |
1/1 |
| 2.25 |
43:49 |
3:29 +2:40
|
27:56 |
171 131-183 |
4775 |
192 100-200 |
275 108-299 |
0/1 |
| 2.38 |
44:37 |
48 |
6:27 |
162 148-171 |
1046 |
195 192-198 |
290 242-306 |
2/0 |
| 2.50 |
45:27 |
49 |
6:34 |
176 171-180 |
1156 |
194 192-196 |
282 275-296 |
0/2 |
| 2.63 |
48:00 |
2:33 +1:45
|
20:24 |
157 134-181 |
3204 |
196 102-206 |
286 100-315 |
2/1 |
| 2.75 |
48:51 |
52 |
6:52 |
177 171-181 |
1216 |
193 188-196 |
295 268-312 |
0/1 |
| 2.88 |
49:41 |
50 |
6:38 |
183 181-184 |
1212 |
192 192-194 |
274 268-281 |
1/1 |
| 3.00 |
53:10 |
3:29 +2:35
|
27:53 |
163 122-185 |
4544 |
193 94-200 |
254 83-289 |
1/0 |
| 3.13 |
53:58 |
49 |
6:28 |
173 162-179 |
1119 |
197 194-200 |
293 283-301 |
0/2 |
| 3.25 |
56:19 |
2:21 +1:37
|
18:48 |
170 135-184 |
3196 |
196 100-204 |
296 156-326 |
1/0 |
| 3.38 |
57:08 |
48 |
6:27 |
167 155-176 |
1078 |
196 194-198 |
310 288-316 |
0/0 |
| 3.50 |
58:00 |
52 |
6:54 |
181 176-183 |
1250 |
192 188-194 |
285 271-305 |
0/0 |
| 3.63 |
58:48 |
48 |
6:26 |
184 183-185 |
1185 |
193 192-196 |
280 275-284 |
1/1 |
| 3.75 |
1:02:12 |
3:24 +2:36
|
27:12 |
157 128-185 |
4272 |
190 118-200 |
253 78-313 |
0/1 |
| 3.88 |
1:02:59 |
47 |
6:12 |
176 169-182 |
1093 |
197 196-200 |
316 309-323 |
1/0 |
| 4.00 |
1:09:34 |
6:35 +5:37
|
52:42 |
154 124-185 |
8116 |
185 84-198 |
232 97-313 |
0/1 |
| 4.13 |
1:10:43 |
1:09 |
9:09 |
159 153-164 |
1456 |
187 184-190 |
206 199-220 |
1/0 |
| 4.25 |
1:11:47 |
1:04 |
8:35 |
165 163-167 |
1417 |
190 188-192 |
212 207-217 |
0/0 |
| 4.38 |
1:12:51 |
1:04 |
8:30 |
170 167-173 |
1445 |
187 184-190 |
236 214-278 |
5/0 |
| 4.50 |
1:13:55 |
1:05 |
8:38 |
172 170-173 |
1484 |
188 186-190 |
216 214-230 |
0/0 |
| 4.55 |
1:14:22 |
27 |
9:07 |
171 171-171 |
1559 |
188 186-190 |
212 210-214 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
71.7 |
189 |
4.5 |
45:22 |
16:10 |
| Walk |
0.7 |
111 |
0 |
42 |
1:41:24 |
| Still |
0.2 |
- |
- |
13 |
- |
| Pause |
27.4 |
- |
- |
28:05 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:25 |
5:43 |
51.73% |
More |
| 800m |
3:42 |
7:26 |
45.60% |
More |
| 1km |
4:44 |
7:37 |
46.74% |
More |
| Mile |
7:46 |
7:46 |
49.32% |
More |
| 5k |
53:29 |
17:13 |
24.29% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:46 |
6:46 |
56.59 |
| 5km |
22:29 |
7:14 |
57.77 |
| 5M |
37:13 |
7:27 |
57.00 |
| 10km |
46:52 |
7:33 |
56.66 |
| 10M |
1:17:37 |
7:46 |
56.59 |
| Half |
1:43:20 |
7:53 |
55.84 |
| 20M |
2:41:49 |
8:05 |
56.50 |
| Mara |
3:35:26 |
8:13 |
56.59 |
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