Sat 11th May 2024 at 9:01am by Danothy
Run > General
-
Time
28:08
-
Miles
3.20
-
Min/mi
8:48
-
Pacing
93.6%
-
WAVA
49.22
-
Stride(cm)
114
-
Cals
437
-
Watts
397
-
Cadence
161
-
BPM
161
-
%MHR
94.7
-
B/mi
1416
-
Asc(m)
44
-
Hillscore
2
-
Surface
Road
Notes & Comments
1) 1km - 5:11(5:11/km) 157/172bpm [815b/km] 79cal 426/523W
2) 1km - 5:31(5:31/km) 157/166bpm [867b/km] 84cal 391/543W
3) 1km - 5:47(5:47/km) 163/171bpm [943b/km] 90cal 384/449W
4) 1km - 5:42(5:42/km) 159/170bpm [907b/km] 86cal 373/527W
5) 1km - 5:17(5:17/km) 169/176bpm [892b/km] 86cal 402/504W
6) 0.15km - 39(4:24/km) 174/178bpm [766b/km] 12cal 473/524W
5:11 5:31 5:47 5:42 5:17 39
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 |
59 |
59 |
7:53 |
130 76-152 |
1024 |
162 142-164 |
459 85-523 |
4/0 |
0.25 |
2:00 |
1:00 |
8:03 |
160 153-164 |
1289 |
162 160-164 |
409 386-441 |
0/2 |
0.38 |
3:02 |
1:03 |
8:22 |
162 161-164 |
1355 |
162 160-164 |
389 371-448 |
3/1 |
0.50 |
4:07 |
1:05 |
8:39 |
164 161-172 |
1419 |
161 160-162 |
463 394-518 |
5/1 |
0.63 |
5:12 |
1:05 |
8:41 |
164 163-167 |
1423 |
161 160-164 |
414 387-522 |
2/1 |
0.75 |
6:17 |
1:05 |
8:42 |
160 158-165 |
1391 |
160 154-162 |
408 327-511 |
3/3 |
0.88 |
7:26 |
1:08 |
9:05 |
160 156-164 |
1453 |
159 154-162 |
387 364-457 |
1/2 |
1.00 |
8:34 |
1:08 |
9:05 |
154 149-158 |
1400 |
158 156-160 |
364 311-463 |
0/9 |
1.13 |
9:40 |
1:06 |
8:47 |
149 143-153 |
1308 |
158 156-164 |
347 295-460 |
4/6 |
1.25 |
10:46 |
1:06 |
8:51 |
160 149-165 |
1415 |
161 158-164 |
450 395-543 |
3/0 |
1.38 |
11:57 |
1:11 |
9:31 |
161 158-166 |
1532 |
160 158-162 |
392 372-418 |
3/0 |
1.50 |
13:06 |
1:09 |
9:11 |
166 161-171 |
1523 |
162 160-164 |
376 351-407 |
2/0 |
1.63 |
14:13 |
1:07 |
8:56 |
164 157-169 |
1465 |
161 158-162 |
360 341-407 |
0/3 |
1.75 |
15:22 |
1:09 |
9:09 |
161 158-164 |
1473 |
161 158-162 |
367 349-428 |
2/0 |
1.88 |
16:34 |
1:13 |
9:42 |
163 160-168 |
1580 |
160 158-162 |
422 390-449 |
5/0 |
2.00 |
17:42 |
1:08 |
9:01 |
164 160-170 |
1479 |
162 160-164 |
381 364-416 |
2/1 |
2.13 |
18:52 |
1:10 |
9:17 |
163 158-169 |
1513 |
162 160-164 |
402 347-527 |
3/2 |
2.25 |
20:03 |
1:11 |
9:28 |
160 151-167 |
1514 |
159 148-164 |
372 337-458 |
1/2 |
2.38 |
21:11 |
1:08 |
9:08 |
152 149-157 |
1387 |
158 156-162 |
344 303-434 |
0/5 |
2.50 |
22:20 |
1:09 |
9:09 |
153 147-162 |
1399 |
159 156-162 |
377 284-512 |
1/10 |
2.63 |
23:29 |
1:09 |
9:15 |
165 162-168 |
1526 |
161 160-162 |
397 356-464 |
5/0 |
2.75 |
24:35 |
1:06 |
8:47 |
167 164-173 |
1466 |
162 160-166 |
407 371-454 |
4/0 |
2.88 |
25:38 |
1:03 |
8:27 |
172 169-175 |
1453 |
164 162-166 |
401 374-435 |
3/0 |
3.00 |
26:38 |
1:00 |
7:56 |
172 169-176 |
1365 |
166 164-168 |
382 368-413 |
0/2 |
3.13 |
27:36 |
58 |
7:46 |
173 170-177 |
1343 |
166 164-168 |
423 383-495 |
2/1 |
3.20 |
28:08 |
32 |
7:12 |
174 171-178 |
1252 |
169 166-172 |
472 442-524 |
1/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.2 |
161 |
3.2 |
27:55 |
8:47 |
Walk |
0.8 |
151 |
0 |
13 |
11:50 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:54 |
7:38 |
40.24% |
More |
800m |
3:58 |
7:58 |
44.31% |
More |
1km |
5:06 |
8:12 |
45.10% |
More |
Mile |
8:33 |
8:33 |
46.27% |
More |
5k |
27:24 |
8:49 |
49.01% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:12 |
8:12 |
48.20 |
5km |
27:16 |
8:47 |
49.27 |
5M |
45:09 |
9:02 |
48.29 |
10km |
56:51 |
9:09 |
47.85 |
10M |
1:34:08 |
9:25 |
47.71 |
Half |
2:05:20 |
9:34 |
47.02 |
20M |
3:16:16 |
9:49 |
47.58 |
Mara |
4:21:19 |
9:58 |
47.65 |
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