Thu 2nd May 2024 at 5:14pm by WayOfTheDodo
Run > Recovery Run
- windy
-
Time
48:05
-
Miles
4.13
-
Min/mi
11:39
-
Pacing
39.9%
-
WAVA
45.08
-
Stride(cm)
85
-
Cals
457
-
Watts
233
-
Cadence
162
-
BPM
122
-
%MHR
68.9
-
B/mi
1419
-
Asc(m)
111
-
Hillscore
5
-
Surface
Road
Notes & Comments
1) 1mi - 11:01(11:01/mi) 115/134bpm [1266b/mi] 105cal 230/447W
2) 1mi - 13:40(13:40/mi) 112/134bpm [1531b/mi] 111cal 187/345W
3) 1mi - 10:16(10:16/mi) 127/140bpm [1303b/mi] 109cal 264/362W
4) 1mi - 11:36(11:36/mi) 135/146bpm [1565b/mi] 118cal 230/358W
5) 0.13mi - 1:33(12:09/mi) 127/132bpm [1544b/mi] 14cal 213/259W
11:01 13:40 10:16 11:36 1:33
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 |
1:56 |
1:56 |
15:29 |
98 68-111 |
1517 |
173 110-182 |
290 65-369 |
8/3 |
0.25 |
3:35 |
1:39 |
13:10 |
105 91-121 |
1383 |
177 168-182 |
292 220-349 |
4/4 |
0.38 |
4:50 |
1:15 |
9:59 |
120 113-125 |
1198 |
174 172-178 |
212 196-238 |
3/9 |
0.50 |
6:06 |
1:16 |
10:11 |
115 109-125 |
1172 |
176 172-180 |
238 205-266 |
1/9 |
0.63 |
8:14 |
2:08 +55
|
17:06 |
120 102-127 |
2052 |
180 176-188 |
245 215-279 |
4/8 |
0.75 |
9:24 |
1:09 |
9:16 |
124 104-133 |
1149 |
180 176-188 |
310 224-447 |
7/6 |
0.88 |
10:36 |
1:12 |
9:40 |
131 122-134 |
1266 |
176 168-184 |
250 232-268 |
1/10 |
1.00 |
11:55 |
1:18 |
10:28 |
124 117-133 |
1297 |
177 170-182 |
259 204-317 |
3/3 |
1.13 |
13:32 |
1:38 |
13:01 |
132 124-134 |
1719 |
153 108-178 |
207 124-276 |
6/0 |
1.25 |
15:46 |
2:14 |
17:48 |
111 102-123 |
1977 |
114 108-122 |
143 123-171 |
8/0 |
1.38 |
17:53 |
2:07 |
16:59 |
99 96-102 |
1682 |
121 116-126 |
144 125-170 |
5/0 |
1.50 |
19:38 |
1:45 |
14:00 |
100 95-111 |
1401 |
136 112-178 |
191 58-276 |
6/0 |
1.63 |
20:55 |
1:17 |
10:15 |
118 109-121 |
1210 |
172 168-174 |
259 199-345 |
6/1 |
1.75 |
22:10 |
1:15 |
9:58 |
121 119-124 |
1206 |
173 170-176 |
230 222-238 |
4/7 |
1.88 |
23:50 |
1:40 |
13:21 |
120 108-124 |
1601 |
147 112-176 |
208 128-281 |
0/8 |
2.00 |
25:35 |
1:44 |
13:55 |
105 97-114 |
1462 |
136 108-180 |
183 129-280 |
5/0 |
2.13 |
26:53 |
1:18 |
10:24 |
122 115-127 |
1269 |
172 166-176 |
269 223-338 |
6/0 |
2.25 |
28:13 |
1:21 |
10:46 |
121 115-126 |
1302 |
170 166-178 |
227 189-256 |
5/8 |
2.38 |
29:27 |
1:14 |
9:51 |
125 121-129 |
1232 |
171 166-178 |
243 187-299 |
2/7 |
2.50 |
34:25 |
4:58 +3:44
|
39:43 |
114 89-129 |
4528 |
175 166-188 |
257 226-334 |
2/9 |
2.63 |
35:42 |
1:17 |
10:19 |
124 115-133 |
1279 |
175 172-178 |
302 261-362 |
5/2 |
2.75 |
36:57 |
1:15 |
9:59 |
136 133-137 |
1358 |
175 172-180 |
265 196-358 |
8/6 |
2.88 |
38:15 |
1:18 |
10:23 |
133 130-135 |
1382 |
174 172-176 |
300 270-333 |
7/1 |
3.00 |
39:35 |
1:19 |
10:35 |
138 135-140 |
1461 |
174 170-176 |
270 231-340 |
7/2 |
3.13 |
40:53 |
1:19 |
10:29 |
142 137-146 |
1488 |
175 172-184 |
295 225-349 |
7/4 |
3.25 |
42:13 |
1:20 |
10:39 |
139 136-143 |
1480 |
175 172-182 |
270 213-354 |
7/3 |
3.38 |
43:33 |
1:20 |
10:36 |
141 135-145 |
1495 |
174 170-178 |
255 215-358 |
3/8 |
3.50 |
44:51 |
1:19 |
10:30 |
130 128-135 |
1365 |
171 168-174 |
234 192-268 |
3/3 |
3.63 |
46:13 |
1:22 |
10:54 |
134 129-136 |
1462 |
174 170-176 |
256 233-308 |
8/3 |
3.75 |
47:37 |
1:23 |
11:06 |
138 136-139 |
1533 |
175 170-180 |
252 225-282 |
6/3 |
3.88 |
49:39 |
2:02 |
16:19 |
132 123-141 |
2153 |
130 116-176 |
156 108-308 |
5/5 |
4.00 |
51:10 |
1:31 |
12:09 |
126 118-139 |
1530 |
154 118-178 |
189 80-261 |
3/5 |
4.13 |
52:37 |
1:27 |
11:35 |
128 122-132 |
1483 |
162 90-178 |
223 68-259 |
3/5 |
4.13 |
52:43 |
6 |
48:26 |
121 119-123 |
5860 |
99 94-100 |
77 72-79 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
69.8 |
174 |
3.5 |
35:22 |
11:23 |
Walk |
20.7 |
118 |
0.6 |
11:52 |
19:20 |
Still |
1.5 |
- |
- |
50 |
- |
Pause |
8.1 |
- |
- |
4:39 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:20 |
9:25 |
38.15% |
More |
800m |
5:01 |
10:05 |
42.62% |
More |
1km |
6:20 |
10:11 |
44.01% |
More |
Mile |
10:19 |
10:19 |
45.95% |
More |
5k |
39:09 |
12:36 |
41.26% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:16 |
10:16 |
46.15 |
5km |
35:16 |
11:21 |
45.80 |
5M |
59:12 |
11:50 |
44.63 |
10km |
1:15:00 |
12:04 |
44.08 |
10M |
2:05:52 |
12:35 |
43.52 |
Half |
2:48:52 |
12:53 |
42.64 |
20M |
4:27:37 |
13:23 |
42.64 |
Mara |
5:59:02 |
13:42 |
42.38 |
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