Tue 7th May 2024 at 7:50am by 40K Mike
Run > General
-
Time
30:18
-
Miles
3.96
-
Min/mi
7:39
-
Pacing
19.5%
-
Stride(cm)
126
-
Cals
372
-
Watts
317
-
Cadence
167
-
BPM
146
-
B/mi
1116
-
Asc(m)
88
-
Hillscore
6
-
Surface
Road
Notes & Comments
1) 1mi - 7:36(7:36/mi) 135/152bpm [1025b/mi] 87cal 321/405W
2) 1mi - 7:20(7:20/mi) 142/153bpm [1042b/mi] 91cal 318/402W
3) 1mi - 7:49(7:49/mi) 153/164bpm [1196b/mi] 99cal 313/390W
4) 0.96mi - 7:33(7:51/mi) 153/163bpm [1201b/mi] 95cal 315/452W
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 |
1:39 |
1:39 +36
|
13:13 |
105 72-124 |
1388 |
168 104-180 |
285 22-364 |
7/0 |
0.25 |
2:39 |
1:00 |
7:59 |
126 116-134 |
1006 |
168 162-176 |
311 230-391 |
4/3 |
0.38 |
3:43 |
1:04 |
8:34 |
137 131-145 |
1173 |
168 164-172 |
329 237-402 |
7/3 |
0.50 |
4:38 |
54 |
7:15 |
142 139-144 |
1029 |
167 164-170 |
291 263-336 |
1/5 |
0.63 |
5:30 |
52 |
7:00 |
138 135-142 |
965 |
169 166-172 |
329 291-356 |
1/5 |
0.75 |
6:22 |
52 |
6:57 |
144 141-145 |
1002 |
169 166-172 |
326 300-349 |
0/4 |
0.88 |
7:17 |
55 |
7:21 |
148 144-152 |
1088 |
169 164-172 |
367 335-405 |
3/2 |
1.00 |
8:11 |
54 |
7:08 |
150 149-152 |
1071 |
169 166-172 |
343 332-357 |
2/2 |
1.13 |
9:05 |
54 |
7:09 |
151 150-152 |
1081 |
170 166-178 |
326 300-350 |
2/3 |
1.25 |
9:57 |
52 |
6:56 |
150 145-153 |
1040 |
166 164-170 |
292 261-340 |
0/14 |
1.38 |
11:38 |
1:41 +47
|
13:31 |
130 113-145 |
1758 |
170 164-172 |
287 213-352 |
1/7 |
1.50 |
12:35 |
57 |
7:38 |
142 130-148 |
1083 |
169 166-172 |
339 331-353 |
3/0 |
1.63 |
17:03 |
4:28 +3:31
|
35:42 |
146 96-151 |
5213 |
163 106-170 |
293 126-344 |
0/4 |
1.75 |
17:58 |
55 |
7:19 |
125 96-139 |
915 |
171 166-176 |
355 203-402 |
2/0 |
1.88 |
18:54 |
56 |
7:29 |
144 138-147 |
1079 |
169 166-172 |
322 305-343 |
1/1 |
2.00 |
19:50 |
56 |
7:26 |
150 146-153 |
1116 |
169 166-170 |
340 311-386 |
7/0 |
2.13 |
20:49 |
59 |
7:55 |
157 152-161 |
1242 |
168 166-170 |
374 358-390 |
9/0 |
2.25 |
21:49 |
1:00 |
8:01 |
162 160-163 |
1299 |
168 166-170 |
358 350-375 |
8/0 |
2.38 |
22:48 |
59 |
7:53 |
160 154-164 |
1261 |
165 162-168 |
298 276-354 |
1/3 |
2.50 |
23:43 |
55 |
7:20 |
148 138-153 |
1085 |
167 164-170 |
244 208-296 |
2/10 |
2.63 |
24:45 |
1:01 |
8:11 |
143 138-152 |
1171 |
166 164-170 |
331 252-379 |
5/1 |
2.75 |
25:44 |
59 |
7:51 |
153 152-154 |
1201 |
166 164-168 |
309 292-346 |
3/0 |
2.88 |
26:44 |
1:00 |
7:58 |
153 152-154 |
1220 |
166 164-168 |
311 293-325 |
2/1 |
3.00 |
27:38 |
55 |
7:19 |
149 143-154 |
1090 |
165 162-170 |
263 243-293 |
0/6 |
3.13 |
28:34 |
56 |
7:25 |
149 143-157 |
1105 |
168 164-170 |
329 286-368 |
4/1 |
3.25 |
29:29 |
55 |
7:22 |
154 146-157 |
1134 |
167 162-172 |
269 208-322 |
4/12 |
3.38 |
30:35 |
1:06 |
8:47 |
154 144-163 |
1353 |
168 160-174 |
366 241-452 |
8/1 |
3.50 |
31:38 |
1:03 |
8:26 |
161 160-163 |
1359 |
166 162-174 |
323 261-416 |
8/1 |
3.63 |
32:37 |
59 |
7:51 |
159 157-162 |
1248 |
166 160-174 |
316 264-356 |
4/0 |
3.75 |
33:37 |
1:00 |
8:00 |
143 132-158 |
1144 |
166 160-170 |
310 253-383 |
5/3 |
3.88 |
34:34 |
57 |
7:36 |
154 152-157 |
1169 |
165 160-170 |
294 255-365 |
1/5 |
3.96 |
35:11 |
37 |
7:12 |
152 135-153 |
1094 |
167 162-170 |
295 290-311 |
0/4 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
88.0 |
167 |
3.9 |
30:57 |
7:51 |
Walk |
12.0 |
105 |
0 |
4:14 |
5:08:15 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:58 |
0.00% |
More |
800m |
3:31 |
7:05 |
0.00% |
More |
1km |
4:25 |
7:06 |
0.00% |
More |
Mile |
7:15 |
7:15 |
0.00% |
More |
5k |
27:41 |
8:55 |
0.00% |
More |
Predictions
Dist |
Time |
Per Mile |
1M |
7:03 |
7:03 |
5km |
23:26 |
7:33 |
5M |
38:48 |
7:46 |
10km |
48:51 |
7:52 |
10M |
1:20:53 |
8:05 |
Half |
1:47:42 |
8:13 |
20M |
2:48:39 |
8:26 |
Mara |
3:44:32 |
8:34 |
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