Sun 12th May 2024 at 6:51am by Tomasz
Run > General
-
Time
39:09
-
Miles
4.50
-
Min/mi
8:42
-
Pacing
94.4%
-
WAVA
49.00
-
Stride(cm)
105
-
Cals
498
-
Watts
303
-
Cadence
176
-
BPM
126
-
%MHR
68.1
-
B/mi
1096
-
Asc(m)
32
-
Surface
Road
Notes & Comments
1) 0.91km - 5:00(5:30/km) 134/151bpm [738b/km] 62cal 306/381W
2) 5.49km - 29:42(5:24/km) 123/155bpm [665b/km] 378cal 305/386W
3) 0.83km - 4:27(5:21/km) 136/156bpm [728b/km] 58cal 287/326W
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Power Watts
Watts
|
0.13 |
1:13 |
1:13 |
9:42 |
115 83-129 |
1115 |
167 110-174 |
313 112-381 |
0.25 |
2:21 |
1:08 |
9:06 |
135 127-138 |
1228 |
175 170-178 |
276 265-292 |
0.38 |
3:25 |
1:04 |
8:36 |
139 136-142 |
1195 |
176 174-180 |
306 276-348 |
0.50 |
4:29 |
1:03 |
8:26 |
145 142-148 |
1224 |
176 172-178 |
322 306-357 |
0.63 |
5:28 |
1:00 |
7:57 |
150 149-152 |
1193 |
179 176-182 |
326 313-348 |
0.75 |
6:27 |
59 |
7:48 |
151 149-153 |
1178 |
180 178-182 |
337 328-351 |
0.88 |
7:28 |
1:01 |
8:07 |
145 141-150 |
1177 |
179 176-182 |
332 319-344 |
1.00 |
8:29 |
1:01 |
8:12 |
150 142-153 |
1230 |
177 174-180 |
336 328-354 |
1.13 |
9:31 |
1:01 |
8:11 |
154 152-155 |
1259 |
178 172-180 |
329 321-343 |
1.25 |
10:33 |
1:03 |
8:22 |
152 150-153 |
1272 |
177 174-182 |
317 306-322 |
1.38 |
11:36 |
1:02 |
8:18 |
152 151-154 |
1263 |
179 174-182 |
322 316-332 |
1.50 |
12:40 |
1:05 |
8:38 |
151 148-153 |
1303 |
177 176-182 |
324 306-338 |
1.63 |
13:43 |
1:03 |
8:21 |
151 150-153 |
1260 |
178 174-184 |
311 297-334 |
1.75 |
14:48 |
1:05 |
8:37 |
150 148-152 |
1293 |
178 170-184 |
310 271-384 |
1.88 |
15:51 |
1:03 |
8:25 |
150 147-151 |
1263 |
178 170-184 |
309 275-386 |
2.00 |
16:59 |
1:08 |
9:03 |
146 145-148 |
1322 |
175 170-180 |
303 281-330 |
2.13 |
18:11 |
1:13 |
9:41 |
146 144-148 |
1414 |
173 168-176 |
298 286-313 |
2.25 |
19:22 |
1:11 |
9:28 |
147 145-148 |
1392 |
172 168-176 |
277 266-294 |
2.38 |
20:31 |
1:09 |
9:08 |
147 145-149 |
1343 |
172 88-180 |
292 236-372 |
2.50 |
21:37 |
1:06 |
8:49 |
148 146-150 |
1304 |
174 168-178 |
273 246-303 |
2.63 |
22:41 |
1:04 |
8:32 |
137 128-147 |
1170 |
178 174-182 |
300 271-321 |
2.75 |
23:53 |
1:12 |
9:39 |
109 78-142 |
1052 |
174 168-180 |
294 249-339 |
2.88 |
25:00 |
1:06 |
8:51 |
64 45-78 |
566 |
177 174-182 |
289 272-309 |
3.00 |
26:06 |
1:06 |
8:49 |
79 44-100 |
697 |
177 174-182 |
299 278-349 |
3.13 |
27:11 |
1:05 |
8:39 |
92 87-100 |
795 |
170 88-180 |
287 164-312 |
3.25 |
28:15 |
1:05 |
8:37 |
91 78-97 |
784 |
179 176-184 |
300 285-320 |
3.38 |
29:20 |
1:04 |
8:36 |
89 80-94 |
765 |
178 174-184 |
299 286-309 |
3.50 |
30:26 |
1:06 |
8:46 |
68 58-83 |
596 |
177 174-180 |
297 288-309 |
3.63 |
31:29 |
1:04 |
8:30 |
59 58-78 |
501 |
179 176-184 |
293 282-309 |
3.75 |
32:38 |
1:08 |
9:06 |
95 77-111 |
865 |
177 176-180 |
312 298-330 |
3.88 |
33:45 |
1:08 |
9:01 |
98 96-107 |
884 |
176 174-178 |
303 289-331 |
4.00 |
34:54 |
1:09 |
9:09 |
93 82-101 |
851 |
174 88-184 |
293 178-320 |
4.13 |
35:58 |
1:04 |
8:30 |
104 74-150 |
885 |
180 176-184 |
285 271-299 |
4.25 |
37:03 |
1:05 |
8:39 |
149 146-153 |
1290 |
177 174-182 |
285 272-298 |
4.38 |
38:08 |
1:05 |
8:43 |
151 147-154 |
1317 |
178 174-182 |
300 285-326 |
4.49 |
39:09 |
1:01 |
8:34 |
152 148-156 |
1301 |
178 176-184 |
276 247-310 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.4 |
176 |
4.5 |
38:55 |
8:43 |
Walk |
0.6 |
96 |
0 |
14 |
9:15 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:57 |
7:51 |
38.30% |
More |
800m |
3:59 |
8:00 |
42.86% |
More |
1km |
4:59 |
8:02 |
44.82% |
More |
Mile |
8:09 |
8:09 |
47.44% |
More |
5k |
26:49 |
8:38 |
49.02% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:57 |
7:57 |
48.68 |
5km |
26:26 |
8:30 |
49.73 |
5M |
43:47 |
8:45 |
48.86 |
10km |
55:07 |
8:52 |
48.53 |
10M |
1:31:16 |
9:08 |
48.44 |
Half |
2:01:31 |
9:17 |
47.77 |
20M |
3:10:17 |
9:31 |
48.34 |
Mara |
4:13:21 |
9:40 |
48.41 |
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