Mon 13th May 2024 at 5:55pm by niallh
Run > General
-
Time
38:25
-
Miles
3.77
-
Min/mi
10:11
-
Pacing
84.4%
-
WAVA
43.96
-
Stride(cm)
105
-
Cals
482
-
Watts
319
-
Cadence
151
-
BPM
144
-
%MHR
75.7
-
B/mi
1466
-
Asc(m)
36
-
Hillscore
1
-
Surface
Road
Notes & Comments
1) 0.62mi - 6:19(10:10/mi) 129/137bpm [1312b/mi] 76cal 305/338W
2) 0.62mi - 6:41(10:45/mi) 139/147bpm [1495b/mi] 83cal 307/370W
3) 0.62mi - 6:34(10:34/mi) 141/148bpm [1489b/mi] 80cal 303/338W
4) 0.62mi - 6:52(11:03/mi) 144/150bpm [1591b/mi] 81cal 305/348W
5) 0.62mi - 7:08(11:29/mi) 145/151bpm [1666b/mi] 84cal 281/357W
6) 0.62mi - 4:24(7:04/mi) 170/189bpm [1202b/mi] 70cal 446/618W
7) 0.04mi - 27(10:38/mi) 187/189bpm [1987b/mi] 8cal 369/549W
6:19 6:41 6:34 6:52 7:08 4:24 27
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 |
1:17 |
1:17 |
10:15 |
113 89-129 |
1159 |
144 106-150 |
315 136-338 |
2/0 |
0.25 |
2:38 |
1:21 |
10:48 |
133 130-135 |
1437 |
150 114-156 |
298 66-337 |
0/3 |
0.38 |
3:51 |
1:13 |
9:44 |
132 130-133 |
1284 |
153 150-158 |
305 278-334 |
1/3 |
0.50 |
5:05 |
1:14 |
9:55 |
133 131-135 |
1319 |
153 146-158 |
310 287-329 |
1/4 |
0.63 |
6:23 |
1:17 |
10:18 |
135 133-137 |
1391 |
152 146-156 |
297 282-309 |
0/4 |
0.75 |
7:38 |
1:15 |
10:00 |
134 133-134 |
1341 |
152 150-156 |
288 273-307 |
0/5 |
0.88 |
8:56 |
1:18 |
10:24 |
135 133-139 |
1404 |
150 146-156 |
329 279-370 |
3/1 |
1.00 |
10:17 |
1:21 |
10:51 |
142 139-144 |
1540 |
148 144-154 |
293 266-339 |
2/2 |
1.13 |
11:41 |
1:24 |
11:13 |
141 139-142 |
1581 |
145 140-150 |
298 272-353 |
3/1 |
1.25 |
13:06 |
1:25 |
11:17 |
145 142-148 |
1636 |
146 140-148 |
326 300-347 |
5/0 |
1.38 |
14:24 |
1:18 |
10:24 |
144 141-148 |
1498 |
151 146-152 |
301 284-329 |
1/2 |
1.50 |
15:39 |
1:15 |
10:03 |
138 137-141 |
1386 |
151 148-152 |
289 279-301 |
0/6 |
1.63 |
16:57 |
1:18 |
10:21 |
139 137-141 |
1440 |
150 144-152 |
299 291-323 |
0/6 |
1.75 |
18:18 |
1:21 |
10:50 |
140 137-141 |
1516 |
148 144-150 |
312 279-329 |
1/1 |
1.88 |
19:42 |
1:24 |
11:10 |
142 140-144 |
1585 |
148 146-154 |
311 280-322 |
1/1 |
2.00 |
21:06 |
1:24 |
11:13 |
142 141-143 |
1592 |
148 146-150 |
291 266-316 |
3/1 |
2.13 |
22:31 |
1:26 |
11:24 |
144 141-146 |
1642 |
148 144-150 |
316 298-328 |
2/1 |
2.25 |
23:54 |
1:22 |
11:00 |
146 143-150 |
1605 |
147 144-152 |
309 280-327 |
2/0 |
2.38 |
25:14 |
1:20 |
10:40 |
143 142-144 |
1525 |
147 144-154 |
295 276-348 |
1/2 |
2.50 |
26:35 |
1:22 |
10:55 |
144 141-146 |
1571 |
150 144-156 |
316 309-327 |
1/1 |
2.63 |
27:59 |
1:23 |
11:07 |
144 143-145 |
1602 |
149 144-158 |
287 271-313 |
1/2 |
2.75 |
29:22 |
1:23 |
11:07 |
147 143-151 |
1635 |
149 144-154 |
306 267-357 |
1/1 |
2.88 |
30:57 |
1:34 |
12:35 |
141 136-150 |
1774 |
140 106-150 |
262 55-318 |
3/0 |
3.00 |
32:24 |
1:27 |
11:38 |
146 141-150 |
1697 |
147 144-152 |
291 273-309 |
3/0 |
3.13 |
33:43 |
1:20 |
10:36 |
149 146-152 |
1580 |
149 144-158 |
291 280-351 |
3/0 |
3.25 |
34:43 |
59 |
7:55 |
157 152-163 |
1243 |
160 158-164 |
367 347-390 |
2/0 |
3.38 |
35:43 |
1:00 |
7:59 |
167 163-171 |
1334 |
160 158-162 |
444 391-475 |
1/3 |
3.50 |
36:36 |
54 |
7:09 |
175 172-177 |
1252 |
167 160-174 |
446 430-462 |
3/1 |
3.63 |
37:20 |
44 |
5:50 |
180 177-182 |
1049 |
184 174-192 |
516 447-618 |
3/2 |
3.75 |
38:12 |
52 |
6:53 |
185 182-189 |
1274 |
182 150-188 |
507 278-588 |
4/2 |
3.77 |
38:25 |
13 |
11:45 |
186 185-187 |
2185 |
155 154-156 |
386 346-413 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
51.4 |
155 |
2.1 |
19:45 |
9:24 |
Walk |
48.6 |
145 |
1.7 |
18:40 |
11:12 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:29 |
5:59 |
52.89% |
More |
800m |
3:23 |
6:49 |
53.79% |
More |
1km |
4:23 |
7:03 |
54.37% |
More |
Mile |
8:44 |
8:44 |
46.61% |
More |
5k |
31:36 |
10:10 |
43.79% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:25 |
9:25 |
43.22 |
5km |
31:18 |
10:04 |
44.21 |
5M |
51:49 |
10:22 |
43.39 |
10km |
1:05:15 |
10:30 |
42.99 |
10M |
1:48:03 |
10:48 |
42.87 |
Half |
2:23:51 |
10:59 |
42.25 |
20M |
3:45:16 |
11:16 |
42.75 |
Mara |
4:59:55 |
11:27 |
42.81 |
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