Sat 4th May 2024 at 5:16pm by GlennR
Run > Run-Walk
- Amazing
- warm
-
Time
42:41
-
Miles
3.00
-
Min/mi
14:14
-
Pacing
90.4%
-
WAVA
37.82
-
Stride(cm)
78
-
Cals
395
-
Watts
242
-
Cadence
145
-
BPM
128
-
%MHR
73.8
-
B/mi
1816
-
Asc(m)
2
-
Surface
Road
Notes & Comments
Five minutes walk then rest of first mile 00:30/00:30. Second mile 01:00/00:30, then back to 00:30/00:30 with a longer run section at the end.
Performance condition zero, recovery time 17 hours.
1) 1mi - 15:04(15:04/mi) 116/136bpm [1749b/mi] 128cal 190/354W
2) 1mi - 13:49(13:49/mi) 134/139bpm [1852b/mi] 133cal 214/316W
3) 1mi - 13:44(13:44/mi) 133/141bpm [1828b/mi] 133cal 205/357W
4) 0mi - 3(13:03/mi) 141/142bpm [1841b/mi] 1cal 309/309W
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
Power
0
-
HR
0
0mi in 0
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 |
2:15 |
2:15 |
18:03 |
94 80-100 |
1697 |
117 114-124 |
153 107-177 |
2/2 |
0.25 |
4:25 |
2:09 |
17:15 |
99 97-101 |
1708 |
117 114-120 |
159 146-173 |
1/0 |
0.38 |
6:13 |
1:48 |
14:22 |
110 99-123 |
1581 |
136 114-164 |
210 149-313 |
2/2 |
0.50 |
7:58 |
1:45 |
14:00 |
123 117-128 |
1721 |
140 106-162 |
234 62-312 |
1/2 |
0.63 |
9:40 |
1:42 |
13:37 |
126 120-131 |
1715 |
150 118-240 |
251 169-298 |
1/0 |
0.75 |
11:26 |
1:47 |
14:14 |
128 125-131 |
1823 |
145 106-240 |
234 79-354 |
0/1 |
0.88 |
13:14 |
1:48 |
14:21 |
130 127-133 |
1865 |
139 112-162 |
216 53-312 |
2/2 |
1.00 |
15:04 |
1:50 |
14:39 |
131 121-136 |
1920 |
141 92-162 |
226 131-298 |
1/1 |
1.13 |
16:42 |
1:38 |
13:04 |
134 130-137 |
1750 |
154 114-162 |
270 162-305 |
2/2 |
1.25 |
18:24 |
1:42 |
13:36 |
134 130-137 |
1823 |
152 114-160 |
257 154-294 |
1/2 |
1.38 |
20:09 |
1:45 |
13:58 |
134 132-137 |
1872 |
153 118-162 |
265 167-297 |
1/1 |
1.50 |
21:48 |
1:39 |
13:16 |
134 130-137 |
1778 |
150 106-160 |
267 144-316 |
2/2 |
1.63 |
23:32 |
1:44 |
13:50 |
134 131-137 |
1853 |
153 114-162 |
270 167-301 |
2/1 |
1.75 |
25:21 |
1:49 |
14:30 |
135 131-139 |
1958 |
154 112-164 |
267 113-312 |
1/2 |
1.88 |
27:08 |
1:47 |
14:18 |
135 132-137 |
1931 |
149 112-158 |
250 60-297 |
2/1 |
2.00 |
28:53 |
1:45 |
14:00 |
134 132-138 |
1877 |
150 30-162 |
260 45-296 |
2/2 |
2.13 |
30:46 |
1:53 |
15:02 |
129 118-133 |
1939 |
142 30-164 |
223 59-308 |
2/2 |
2.25 |
32:31 |
1:45 |
14:03 |
133 128-136 |
1868 |
154 110-172 |
269 166-320 |
1/1 |
2.38 |
34:10 |
1:38 |
13:08 |
133 128-137 |
1746 |
149 32-170 |
272 57-357 |
2/2 |
2.50 |
35:53 |
1:43 |
13:44 |
133 125-136 |
1827 |
154 118-170 |
276 168-327 |
2/2 |
2.63 |
37:40 |
1:48 |
14:23 |
135 132-139 |
1941 |
155 116-166 |
283 170-327 |
2/1 |
2.75 |
39:27 |
1:46 |
14:11 |
133 131-135 |
1885 |
154 82-166 |
267 61-318 |
2/2 |
2.88 |
41:01 |
1:34 |
12:31 |
135 133-137 |
1691 |
151 106-168 |
271 162-325 |
2/2 |
3.00 |
42:38 |
1:37 |
12:55 |
136 132-141 |
1756 |
150 110-166 |
268 159-315 |
1/2 |
3.00 |
42:41 |
3 |
13:45 |
141 141-142 |
1939 |
160 160-160 |
309 308-309 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
64.9 |
159 |
2.1 |
27:42 |
12:57 |
Walk |
34.9 |
117 |
0.9 |
14:54 |
17:15 |
Still |
0.2 |
- |
- |
5 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
3:09 |
12:39 |
29.37% |
More |
800m |
6:41 |
13:26 |
33.09% |
More |
1km |
8:23 |
13:29 |
34.40% |
More |
Mile |
13:44 |
13:44 |
35.72% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:37 |
12:37 |
38.90 |
5km |
44:22 |
14:17 |
37.73 |
5M |
1:15:13 |
15:03 |
36.46 |
10km |
1:35:44 |
15:24 |
35.88 |
10M |
2:42:17 |
16:14 |
35.10 |
Half |
3:38:57 |
16:43 |
34.22 |
20M |
5:50:05 |
17:30 |
33.92 |
Mara |
7:52:20 |
18:02 |
33.52 |
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