Thu 9th May 2024 at 9:00am by Llamadance
Run > General
-
Time
30:09
-
Miles
3.14
-
Min/mi
9:36
-
Pacing
92.3%
-
WAVA
50.67
-
Stride(cm)
100
-
Cals
279
-
Watts
196
-
Cadence
167
-
BPM
126
-
%MHR
67.6
-
B/mi
1214
-
Asc(m)
53
-
Hillscore
5
-
Surface
Road
Notes & Comments
1) 1km - 5:52(5:52/km) 116/128bpm [680b/km] 48cal 84/87rpm 199/238W 10.24/12.17kmph
2) 1km - 5:50(5:50/km) 126/130bpm [734b/km] 53cal 84/85rpm 199/216W 10.3/10.8kmph
3) 1km - 6:03(6:03/km) 126/136bpm [763b/km] 52cal 83/86rpm 198/233W 9.91/11.23kmph
4) 1km - 5:59(5:59/km) 132/137bpm [790b/km] 55cal 84/86rpm 192/215W 10.02/10.62kmph
5) 1km - 6:03(6:03/km) 132/142bpm [799b/km] 53cal 84/86rpm 192/216W 9.91/10.94kmph
6) 0.06km - 22(6:04/km) 131/133bpm [795b/km] 18cal 83/85rpm 191/195W 9.91/10.73kmph
5:52 5:50 6:03 5:59 6:03 22
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
0.13 |
1:09 |
1:09 |
9:12 |
103 58-119 |
948 |
171 168-174 |
220 196-239 |
0.25 |
2:29 |
1:20 |
10:38 |
120 117-125 |
1275 |
166 160-172 |
204 190-215 |
0.38 |
3:39 |
1:10 |
9:20 |
125 121-128 |
1167 |
168 166-170 |
195 176-210 |
0.50 |
4:46 |
1:07 |
8:54 |
116 114-122 |
1033 |
167 166-174 |
180 169-187 |
0.63 |
5:54 |
1:08 |
9:07 |
116 114-118 |
1058 |
169 166-170 |
200 183-217 |
0.75 |
7:05 |
1:11 |
9:31 |
124 117-128 |
1180 |
168 166-168 |
209 195-217 |
0.88 |
8:16 |
1:11 |
9:28 |
126 124-128 |
1194 |
168 166-168 |
199 193-207 |
1.00 |
9:31 |
1:14 |
9:55 |
127 125-130 |
1260 |
167 164-170 |
199 191-216 |
1.13 |
10:39 |
1:08 |
9:07 |
128 127-129 |
1167 |
168 166-170 |
190 174-207 |
1.25 |
11:45 |
1:06 |
8:49 |
125 123-127 |
1101 |
168 166-168 |
193 184-199 |
1.38 |
12:51 |
1:05 |
8:43 |
120 116-126 |
1046 |
167 164-172 |
187 173-212 |
1.50 |
13:59 |
1:08 |
9:07 |
124 118-128 |
1130 |
167 166-170 |
201 187-217 |
1.63 |
15:12 |
1:13 |
9:47 |
122 119-125 |
1193 |
163 154-166 |
200 176-236 |
1.75 |
16:30 |
1:17 |
10:19 |
132 124-136 |
1362 |
166 162-168 |
202 191-222 |
1.88 |
17:52 |
1:23 |
11:01 |
130 129-133 |
1432 |
166 164-168 |
202 175-224 |
2.00 |
19:13 |
1:20 |
10:44 |
135 131-137 |
1449 |
167 164-168 |
189 168-219 |
2.13 |
20:26 |
1:13 |
9:47 |
132 130-134 |
1291 |
168 166-170 |
192 175-208 |
2.25 |
21:35 |
1:09 |
9:10 |
133 130-135 |
1219 |
169 168-170 |
186 175-196 |
2.38 |
22:45 |
1:10 |
9:18 |
129 127-131 |
1199 |
169 166-172 |
198 188-211 |
2.50 |
23:51 |
1:07 |
8:54 |
131 129-133 |
1166 |
168 166-172 |
197 185-209 |
2.63 |
25:05 |
1:14 |
9:52 |
130 129-131 |
1283 |
167 166-170 |
200 181-219 |
2.75 |
26:26 |
1:21 |
10:48 |
134 130-138 |
1447 |
167 166-170 |
207 189-220 |
2.88 |
27:41 |
1:14 |
9:56 |
139 135-142 |
1380 |
167 164-170 |
190 166-211 |
3.00 |
28:48 |
1:07 |
8:59 |
130 126-135 |
1168 |
168 164-172 |
176 165-191 |
3.13 |
29:57 |
1:09 |
9:10 |
126 124-130 |
1154 |
168 168-170 |
185 175-194 |
3.14 |
30:08 |
11 |
9:14 |
132 131-133 |
1220 |
167 160-170 |
192 185-195 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
167 |
3.1 |
30:07 |
9:35 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.1 |
- |
- |
1 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:39 |
39.43% |
More |
800m |
4:24 |
8:52 |
45.50% |
More |
1km |
5:37 |
9:02 |
46.54% |
More |
Mile |
9:10 |
9:10 |
48.37% |
More |
5k |
29:46 |
9:35 |
50.70% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:23 |
8:23 |
52.86 |
5km |
29:48 |
9:36 |
50.64 |
5M |
50:44 |
10:09 |
48.50 |
10km |
1:04:41 |
10:25 |
47.54 |
10M |
1:50:07 |
11:01 |
46.19 |
Half |
2:28:57 |
11:22 |
44.85 |
20M |
3:59:04 |
11:57 |
44.28 |
Mara |
5:23:21 |
12:20 |
43.66 |
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