Sun 5th May 2024 at 9:01am by JonRead
Run > General
-
Time
48:29
-
Miles
6.23
-
Min/mi
7:47
-
Pacing
93.2%
-
WAVA
62.00
-
Stride(cm)
119
-
Cals
787
-
Watts
387
-
Cadence
174
-
BPM
163
-
%MHR
95.5
-
B/mi
1270
-
Asc(m)
59
-
Hillscore
2
-
Surface
Road
Notes & Comments
1) 1km - 4:29(4:29/km) 117/156bpm [524b/km] 55cal 406/530W
2) 1km - 4:33(4:33/km) 160/162bpm [729b/km] 75cal 419/533W
3) 1km - 4:34(4:34/km) 164/169bpm [748b/km] 78cal 413/470W
4) 1km - 5:02(5:02/km) 169/175bpm [850b/km] 86cal 410/527W
5) 1km - 4:50(4:50/km) 167/171bpm [808b/km] 80cal 394/487W
6) 1km - 4:57(4:57/km) 170/172bpm [841b/km] 82cal 376/448W
7) 1km - 4:46(4:46/km) 167/171bpm [797b/km] 78cal 359/398W
8) 1km - 5:02(5:02/km) 170/172bpm [855b/km] 83cal 368/404W
9) 1km - 5:05(5:05/km) 170/176bpm [865b/km] 83cal 354/445W
10) 1km - 5:02(5:02/km) 172/178bpm [865b/km] 84cal 374/437W
11) 0.03km - 9(4:18/km) 178/178bpm [767b/km] 3cal 401/403W
4:29 4:33 4:34 5:02 4:50 4:57 4:46 5:02 5:05 5:02 9
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
Ascent mtrs
Asc.
|
0.25 |
1:51 |
1:51 |
7:25 |
100 55-115 |
742 |
178 174-182 |
414 384-516 |
5/2 |
0.50 |
3:37 |
1:45 |
7:01 |
122 115-129 |
856 |
177 174-180 |
388 365-423 |
2/6 |
0.75 |
5:26 |
1:50 |
7:19 |
151 130-159 |
1104 |
176 174-180 |
444 401-530 |
4/2 |
1.00 |
7:17 |
1:51 |
7:22 |
160 158-162 |
1179 |
176 174-180 |
426 332-533 |
8/4 |
1.25 |
9:06 |
1:49 |
7:15 |
161 159-162 |
1167 |
176 172-182 |
404 330-485 |
2/3 |
1.50 |
10:58 |
1:52 |
7:30 |
164 163-166 |
1230 |
175 172-182 |
413 391-449 |
1/2 |
1.75 |
12:46 |
1:48 |
7:12 |
164 162-165 |
1181 |
176 172-180 |
397 374-424 |
2/3 |
2.00 |
14:38 |
1:52 |
7:27 |
168 164-170 |
1253 |
175 172-178 |
429 392-470 |
9/2 |
2.25 |
16:46 |
2:08 |
8:31 |
170 166-175 |
1447 |
171 164-176 |
423 300-527 |
12/5 |
2.50 |
18:45 |
1:59 |
7:56 |
168 164-172 |
1333 |
173 168-176 |
389 337-465 |
3/7 |
2.75 |
20:35 |
1:51 |
7:22 |
167 165-169 |
1231 |
175 172-178 |
403 338-487 |
2/3 |
3.00 |
22:34 |
1:58 |
7:54 |
169 166-171 |
1334 |
174 170-176 |
414 394-458 |
5/2 |
3.25 |
24:36 |
2:02 |
8:10 |
168 164-171 |
1372 |
168 88-176 |
358 150-424 |
3/2 |
3.50 |
26:36 |
2:00 |
8:01 |
170 169-172 |
1362 |
173 168-176 |
390 352-448 |
5/1 |
3.75 |
28:36 |
1:59 |
7:58 |
170 167-172 |
1354 |
172 168-176 |
355 312-395 |
1/13 |
4.00 |
30:29 |
1:53 |
7:31 |
164 162-167 |
1233 |
174 172-178 |
349 299-388 |
1/5 |
4.25 |
32:25 |
1:57 |
7:47 |
169 166-171 |
1314 |
174 172-176 |
375 352-398 |
1/4 |
4.50 |
34:22 |
1:57 |
7:48 |
169 167-171 |
1317 |
174 172-176 |
360 341-378 |
1/4 |
4.75 |
36:24 |
2:02 |
8:09 |
170 168-172 |
1386 |
173 172-176 |
366 341-402 |
3/1 |
5.00 |
38:29 |
2:04 |
8:17 |
171 166-172 |
1416 |
173 168-174 |
368 329-404 |
1/2 |
5.25 |
40:27 |
1:59 |
7:54 |
170 168-172 |
1343 |
173 170-176 |
360 351-373 |
4/2 |
5.50 |
42:35 |
2:08 |
8:30 |
172 167-176 |
1463 |
170 164-176 |
345 286-445 |
3/7 |
5.75 |
44:41 |
2:06 |
8:24 |
169 166-174 |
1420 |
173 170-176 |
379 323-412 |
5/1 |
6.00 |
46:40 |
1:59 |
7:57 |
173 170-178 |
1375 |
173 170-176 |
352 323-380 |
1/6 |
6.23 |
48:30 |
1:50 |
7:51 |
174 171-178 |
1367 |
174 170-180 |
394 325-437 |
4/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.8 |
174 |
6.2 |
48:23 |
7:46 |
Walk |
0.2 |
88 |
0 |
7 |
11:42 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
7:00 |
47.72% |
More |
800m |
3:33 |
7:09 |
55.04% |
More |
1km |
4:27 |
7:09 |
57.31% |
More |
Mile |
7:14 |
7:14 |
59.84% |
More |
5k |
23:29 |
7:33 |
62.73% |
More |
5 miles |
38:28 |
7:42 |
62.35% |
More |
10k |
48:21 |
7:47 |
61.98% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:58 |
6:58 |
62.11 |
5km |
23:11 |
7:28 |
63.52 |
5M |
38:24 |
7:41 |
62.47 |
10km |
48:21 |
7:47 |
61.97 |
10M |
1:20:04 |
8:00 |
61.87 |
Half |
1:46:36 |
8:08 |
61.02 |
20M |
2:46:56 |
8:21 |
61.74 |
Mara |
3:42:15 |
8:29 |
61.84 |
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